TRAIN. TEST. PERFORM.
A 12-week foundation plan for long-course obstacle racing, using heart rate for easy running and perceived exertion (RPE) for short faster efforts, hills and strength.
Who this plan suits
Runners new to structured OCR preparation who can already run or run/walk comfortably for 30–40 minutes and have basic movement competence. This is a general preparation plan; choose an event that matches your endurance and obstacle skills.
Your weekly training
Three runs and two familiar strength sessions in build weeks, with two protected rest days. Training progresses from approximately 2 hours 40 minutes to 4 hours 5 minutes weekly before tapering; recovery and race weeks are shorter. The longest training run is 100 minutes. Race time is additional and depends on your event.
Intensity and progression
Easy running stays conversational at RPE 2–3/10. Controlled faster efforts use RPE 5–6/10; these are not maximal sprints. Heart rate responds slowly during short repetitions, so follow breathing and technique. Use current validated running zones. Recovery weeks fall in weeks 3, 6 and 9; weeks 11–12 reduce training before the race. Do not stack missed sessions.
Equipment and obstacle skills
You need a heart-rate monitor, suitable running footwear, familiar trails or safe hills, and basic strength equipment for stepping, pushing, pulling, carrying and grip. Scale loads to preserve technique and repetitions in reserve. Practise event-specific obstacles only in a safe supervised setting; this plan does not teach unfamiliar or hazardous obstacles.
Using the plan
Running builders retain full effort ranges. Strength and recovery instructions are provided manually. Move the race card to your actual event date and align the taper. This reusable plan does not include individual coaching or ongoing message support.
Sports Science Made Easy
Read the Endurance Lab training resources.
Personalise your training
Explore remote INSCYD PPD testing or contact Endurance Lab for individual coaching and suitable testing options.
www.endurancelab.ie
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!