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5K OCR Beginner Program

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5K OCR Beginner Program


Danny Ernst

All plans by this Coach


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
01:18:00 00:45:00
Run x2
00:25:00 00:35:00
Day Off x1
—— ——
Strength x1
00:39:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
01:18:00 00:45:00
00:25:00 00:35:00
Day Off
—— ——
00:39:00 01:00:00

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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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