Highlander (Intermediate) — Obstacle Course 10K
Duration: 16 Weeks
Level: Intermediate
Type: Heart Rate/Duration
Want to crush your next obstacle course race?
Highlander Level 1 is a 16-week training plan built for beginner to intermediate athletes preparing for an OCR event in the 10K range. Designed with a mix of endurance, strength, and obstacle-specific prep, this plan helps you build the stamina and durability to move efficiently over trails, through obstacles, and across the finish line.
What’s Included:
*4 run sessions per week with a focus on aerobic conditioning, intervals, OCR-specific runs, and zone-based training
*3 strength workouts per week to build full-body strength, grip endurance, and obstacle readiness
*Training is structured using heart rate zones and pace descriptions to match your fitness level
*Expert programming from a Certified Strength & Conditioning Specialist and Run coach
*Email support included — ask questions and stay on track with coach guidance
* If you don't hit every workout in the program that's totally fine. Do what you can with the time you have! It's better to have the option of 7 total workouts even if you can only get 4 or 5 per week. If you have any questions feel free to email me at support@outdoormusclefit.com or message me on Instagram @outdoormuscle.
What You’ll Need:
*A heart rate monitor (recommended for zone-based training but not required)
*Somewhere to run — trail, road, or treadmill will all work
*Access to a gym or home setup with essential gear: barbells, dumbbells, pull-up bar, and dip station
With structure, guidance, and smart progression, Highlander Level 1 helps you build the fitness and grit needed to handle 10K OCR events with confidence.
Reach out with any questions you have!
Buck is a Certified Strength & Conditioning Specialist, Personal Trainer, United Endurance Sports Coaching Academy Running Coach, and Gait Analyst.
He's a former Command Fitness Leader and Navy veteran with over a decade of coaching experience, and he regularly competes in endurance sports.
Buck started Outdoor Muscle after seeing a need for specialized strength & conditioning coaching for endurance athletes and adventure seekers.
He is also available for custom coaching.