Endurance Lab OCR Preparation
A nine-week Level 2 plan for a chosen 3–8-mile obstacle course event, combining aerobic running, controlled faster work and basic strength. Enter with an established four-run-per-week base, a comfortable 60-minute easy run or run/walk, and familiarity with the strength movements. This intermediate plan is not a couch-to-OCR programme.
Weekly structure and progression
Weeks 1–8 contain four runs, two strength sessions and Monday rest. Tuesday is the only faster run; Wednesday, Friday and Sunday stay easy. Thursday and Saturday strength also contribute fatigue: reduce the dose when soreness affects running. Recovery volume falls in weeks 3 and 6. Week 8 tapers running and strength. Week 9 contains two short runs, an optional easy Friday primer, rest days and Saturday's event, with no strength sessions.
Planned weekly training time: week 1 4:43; week 2 5:04; week 3 3:52; week 4 5:14; week 5 5:22; week 6 3:57; week 7 5:45; week 8 3:22; week 9 1:08 including the optional primer, plus the event. Omit the primer to reduce race-week training to 0:53. Times include prescribed warm-ups, recoveries and cooldowns. Long runs are timed rather than tied to a mandatory distance, progressing from 70 to 100 minutes with recovery reductions. Steep, technical or upper-distance events may require a stronger existing time-on-feet and terrain base; choose a plan suited to your expected event duration.
Pace and perceived exertion
Use a current, validated running threshold pace in TrainingPeaks. Aerobic running uses full Z1 and Z2 threshold-pace bands. Builder percentages refer to threshold speed: higher percentages mean faster running, not a larger min/km time. Keep Z2 conversational at RPE 2–3/10. Short controlled efforts use RPE 6–7/10 and easy recoveries. Pace depends on gradient and footing; do not chase flat-ground targets on hills. Terrain, heat and fatigue take priority: slow down, walk climbs or use run/walk as needed.
Strength and obstacle preparation
Use familiar loads, controlled technique, full rests and 3–4 good repetitions in reserve. Recovery weeks reduce sets; taper strength is light maintenance at RPE 3–4/10. No maximum testing or sets to failure. You need a low stable step, a clear carry lane and suitable weights or bands. Seek qualified instruction for unfamiliar lifting or obstacles. General strength and grip work do not replace supervised obstacle technique or guarantee obstacle completion.
Using the plan
Every calendar entry includes the original Endurance Lab RPE and Training Zones reference PDFs, with session instructions and scaling guidance. Running sessions are structured; strength, rest, planning and race entries use written instructions. Device support for RPE and ranges varies. Stale planned TSS and IF estimates were cleared; a zero or blank planned TSS display does not mean zero training stress. Race duration is not preset. This general plan does not include individual monitoring or coaching contact.
Shorten or omit sessions when recovery is poor; do not add missed hard work. Stop when pain changes your stride and seek appropriate assessment for persistent or worsening symptoms. Follow the organiser's current course and safety briefing. Adjustments reduce avoidable load conflicts but cannot guarantee freedom from injury.
Learning and assessment
Read Endurance Lab training articles. Explore INSCYD assessment options and contact Endurance Lab to discuss whether remote INSCYD PPD testing suits your sport and experience.
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As a Head Coach of ENDURANCE LAB, I specialise in preparing athletes for various endurance events, whether it's their first triathlon or an Ironman. With personalised training plans, comprehensive nutrition guidance, and expert swim analysis, I ensure athletes are fully prepared for their upcoming challenges. Let's embark on this journey together and achieve your endurance goals!