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OCR 8 week to race ready plan


Jack Carpenter

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8 Weeks

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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 and a sand bag (15 - 25kg). Take time to familiarise yourself with bodyweight movements and the RPE scale used within this plan.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x5
0:56 hrs 0:30 hrs
Run x3
1:58 hrs 1:10 hrs
Strength x3
1:17 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
0:56 hrs 0:30 hrs
1:58 hrs 1:10 hrs
1:17 hrs 0:30 hrs
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.

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