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5K OCR Beginner Program


Danny Ernst

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12 Weeks

Plan Description

This program is for the beginner 5K obstacle course runner. We dive in depth into every aspect that is needed to successfully complete a 5K obstacle course race. This program is best for someone who has always wanted to do an obstacle course race or someone who is just getting into OCR but has some running backround. We will be in contact every week to review progress and establish appropriate cross training programs based on what you have available to you.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
X-Train x2
1:18 hrs 0:45 hrs
Run x2
0:24 hrs 0:35 hrs
Day Off x1
—— ——
Strength x1
0:38 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
1:18 hrs 0:45 hrs
0:24 hrs 0:35 hrs
Day Off
—— ——
0:38 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Danny Ernst

Ground Floor Fitness LLC

I am a certified RRCA Running Coach and Spartan SGX Coach. I have been an ACE Certified personal trainer for 6+ years. I've been running obstacle course races since 2014 and road races since 2015. My first love is in OCR but I bring a well rounded approach of mobility, strength, and running to my programs.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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