Obstacle race plan - Beginner 6 Weeks

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Obstacle race plan - Beginner 6 Weeks


SiSU Racing

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6 Weeks

Typical Week

2 Run, 4 X-Train, 1 Day Off

Longest Workout

0:00 hrs

Plan Specs

obstacle beginner

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Have you recently run through a finish line caked in mud from head to toe? If so, you’re not alone. More than 3 million people(!) completed an obstacle race last year, a number that is expected to continue to grow year on year.

If you’ve never answered the call of the mud, fear not. Although it might seem uber-intimidating to power full speed over miles of ditches and hills, the dirty little secret of these races is that many participants walk the majority of the course.

There’s no shame in walking between obstacle or even around the scary one but you’ll feel best if you’re ready to conquer the event. And we have just the plan to get you there.

Follow this six-week program of integrated workouts that combine running with movements that mimic the challenges and rhythms of an obstacle race. This way, you’ll be prepared to leap over walls, move quickly while carrying logs or buckets of gravel, and wiggle effortlessly through claustrophobic-inducing tubes and freshly dug tunnels.

SISU Racing Online Training Plans are super time-efficient, easy to follow, and based on the most cutting-edge training methods. What You Get A personal training calendar powered by TrainingPeaks. Log workouts and analyse heart rate, power, pace and other data. Receive optional daily workout notifications via e-mail. Upload your workouts from over 90 compatible devices. View workouts on the go with free apps for iPhone or Android. Training Resources and advice from TrainingPeaks. www.SISUracing.co.uk


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 36:52
Training Load By Week
Average Weekly Training Hours: 36:52
Average Weekly Breakdown

Duncan Grainge

SISU Racing

We Train individuals & athletes of all abilities. We believe in a collaborative athlete centric coaching style, where the athlete and coach work closely together to determine the training plan, goals, frequency and methods of communication. As experts in kinematics we strive to optimise the athletes movement economy which will in turn optimise your performance on the day, whether that be an Tri,10k, multi day sportive or even an IRONMAN or Ultra. #sisu #sisuracing #sisutri

Sample Day 1


1-mile easy run, 3-3-2-3-3 intervals, 1 mile easy run

Sample Day 1

Guidelines and Key

Warm up before every workout. An active warm-up is important before an obstacle race or training session since you’re using your entire body. Make sure you’re loose and limber going into every workout by completing a few walking lunges and lateral lunges, planks, arm swings and hip circles.

Get in touch with your inner-child. In an obstacle race you’ll be called upon to navigate monkey bars, balance on beams, climb walls and traverse ropes. Chances are you can find all of those things at your local playground.

Run off-road. Obstacle races take place on dirt. So why train on concrete or asphalt? Even in urban areas, you usually can run on the grass along sidewalks or through parks. Challenge yourself to stay o of cement as much as possible.

Active Rest (AR): This is an off day, so there’s no formal workout. But if you have time, consider spending 15 minutes in motion on a foam roller or playing your favourite sport

Interval Run (IV): This speed workout will have you alternating between fast running and walking or slow jogging. A 3-3-2-2-3, for instance, consists of 3 minutes of running at 80-percent effort, followed by 3 minutes of walking, 2 minutes of running, etc.

Obstacle Run (OR): This race-simulation workout will break up a run by mimicking an obstacle every half mile.

Park Bench Routine (PBR): Find a bench (outside, or in the gym if necessary) for this workout, which will have you alternating between sets of pushups and dips, both performed while leaning on the bottom of the bench. If the workout reads “10- 8-6-4,” do a set of 10 of each, a set of 8 of each, etc.

Park/Beach/Playground (PBP): This workout is best performed at a park, beach or playground where you have pull-up bars, park benches, monkey bars and the ability to run on grass or sand.

Sample Day 2

Run with strength training

400-meter run, pull-ups (5 or to failure), 50 mountain climbers, 400-meter run, 20 push-ups (repeat until reaching 25 minutes)

Sample Day 3

OCR Active recovery day

This will allow you to benefit from an active recovery day without over tiring your body. No more than 60 mins cross training. bike or swim is ideal.

Sample Day 4

Cross Train Day

400-meter run, 15 burps, 400 meter run, park bench routine 12-10-8-6-4-2 (repeat until reaching 25 minutes)

Sample Day 5

Strength and run

1-mile run, 20 pushups, 50 mountain climbers, 5 pull-ups, 10 burps (repeat until reaching 25 minutes)

Sample Day 6

OCR Active recovery day

This will allow you to benefit from an active recovery day without over tiring your body. No more than 60 mins cross training. bike or swim is ideal.

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