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Your In-Season Obstacle Race Training Calendar

12 Jan 2012

Do you have obstacle races still on your calender over the next month or two? If so, you’ll want to peak your fitness during this time and leave the week before the big day to scale back with light training.

How should you plan your workouts? Now that you’re past your “off-season” building blocks for weight loss, strength, and running endurance, your focus is on specific obstacle race and mud run training.

To fit everything in before your race, try the sample training calendars below. The first is a 5-day workout week with single sessions five days a week.

Obstacle Race Training Calendar: Single Sessions

Sun Mon Tues Wed Thurs Fri Sat
Run OCR Training
Circuit
Advanced

or
Intermediate
Run OCR Training
Circuit
Advanced
or
Intermediate
Run or
Other Cardio
(i.e. HIIT)
Yoga
or other
Active Recovery
Rest

 

The second is a 5-day workout week where you will be completing two daily sessions twice a week.

On days when you are completing an OCR training circuit, you can also try this at-home obstacle race training routine if you are limited with equipment. You can also try this other intermediate-level workout to mix things up.

If any of these are too intense, try working on the square one training circuit for a couple weeks. But you’ll need to progress to the intermediate and advanced level workouts soon to be ready for your race! If this isn’t possible, you may want to consider giving yourself an extra month and signing up for a later event.

It’s not uncommon for athletes to work in a second session, especially when they’re a couple weeks away from scaling back or an active recovery week. It’s not always necessary, but it may be helpful if you’re an advanced exerciser, you have the time, and feel like one or two weekly double sessions will help you raise your game.

A few guidelines on double sessions:

  • Fuel up. when you have two workout sessions a day, it’s not the time to cut down on calories. Be sure you have enough energy to get you through the day and two training sessions.
  • Get enough rest. You’ll need good quality sleep so your body can recover from a double session.
  • Listen to your body. If you’re just a few weeks away from your race, you don’t want to over-train at this point. If you experience any of the characteristics of over-training like plummeting energy levels, tiredness, loss of appetite, etc., it may be better to stick with a single session a day.

On double session days, it’s best to complete your priority first. So for example, if you’re weakness is cardio, plan to do a cardio-focused workout or WOD at the beginning of the day and strength train later on.

Obstacle Race Training Calender: Double Sessions

Sun
Mon Tues
Wed Thurs Fri Sat
Session 1 Run Cardio
or WOD
 Run Easy Cardio Run or
Other
Cardio
WOD
Active
Recovery
 Rest
Session 2 OCR Training
Circuit
Advanced
or
Intermediate
OCR Training
Circuit
Advanced
or
Intermediate
 Rest

 

As always, try to take a recovery week every 3-4 weeks of hard training. Try to plan your training so that the week before your race is a recovery week.

 

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