OCR preparation for experienced runners
A nine-week plan for a 3–8 mile obstacle course race, combining easy aerobic running, controlled hill and faster sessions, and familiar strength, grip and carry exercises.
Who this plan is for
Level 3 is for experienced runners already training consistently and able to tolerate the first week: 5 hours 15 minutes of running plus 1 hour 45 minutes of strength. Build weeks contain six running days and two to three strength sessions. Use a lower-level plan if this starting load exceeds your current training.
Training time and progression
Weeks 1–7 total approximately 6 hours 25 minutes to 8 hours 35 minutes per week, including strength. Weeks 3 and 6 consolidate training with lower volume and an extra rest day. Week 8 reduces the load to about 5 hours 19 minutes. Race week contains 79 minutes of scheduled running plus 15 minutes of optional gentle mobility, before the variable-duration race; Thursday and Friday running are optional.
Intensity and session guidance
Easy running uses threshold-pace ranges with conversational RPE guidance. Faster and hill sessions use complete 0–10 RPE ranges, adapting effort to terrain, weather and fatigue. Use a current validated running threshold pace for pace sessions. Each workout includes an objective, effort guidance, warm-up, main work, cool-down and practical comments. RPE and Training Zones reference PDFs are attached.
Equipment and recovery
Use familiar running routes with good footing, a gentle hill, and suitable equipment for familiar squat, hinge, push, pull, step-up and light carry movements. Strength sets stay controlled with repetitions in reserve. Avoid adding unplanned obstacle work, maximal lifting or missed-session catch-up. Shorten or omit work when recovery is poor or pain changes movement.
Using the plan
Structured running workouts provide session timing and intensity ranges. Device support for RPE varies. Strength and guidance sessions are written prescriptions. This reusable plan does not include ongoing individual coaching or guarantee an event result.
Sports Science Made Easy: Endurance Lab resources
Remote INSCYD PPD: Assessment information
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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!