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OCR 8 week to race ready plan

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OCR 8 week to race ready plan


Jack Carpenter

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8 Weeks

Plan Description

Designed to get you through your first obstacle race, aimed at beginners with the current ability to run for 20 mins. This unique 8-week coaching plan uses various running sessions and bodyweight movements in a progressive format to increase your fitness to the level to complete your first race.

Although a minimal equipment plan, we assume you will have access to a pull up bar, sand bag (15 - 25kg) and Kettlebell ( 8kg - 14kg) Take time to familiarise yourself with bodyweight movements and the RPE scale used within this plan.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x5
00:56:00 00:30:00
Run x3
01:59:00 01:10:00
Strength x3
01:17:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
00:56:00 00:30:00
01:59:00 01:10:00
01:17:00 00:30:00
Day Off
—— ——

Training Load By Week

Jack Carpenter

Jack Carpenter Coaching

I’m Jack Carpenter, a fully qualified level 3 personal trainer and OCR athlete. I’ve been competing at an elite level in OCR, mostly Spartan races, over the last 5 years and in 2018 was offered a place on the Spartan Pro Team.

I believe that OCR and outdoor exercise, in general, is fantastic. OCR is fairly new to the UK, with participation growing every year and more people taking part in fun events, the sport is growing which is hugely exciting.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • 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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