So you’ve decided to take on the challenge of an obstacle course race like the Warrior Dash, Tough Mudder, Spartan Races, or Rugged Maniac. And if it’s your first time training for it, where do you start?
Regardless of which race you take on, you’ll need some base cardiovascular conditioning. If you’re not a runner, a good place to start is The Couch-to-5K ® Running Plan.
This program is designed for walking/jogging three times a week and will take you about 30 minutes per session, so get out your calendar and be sure to make time for it!
To build up some strength and additional endurance, try the resistance training program below on the days you are not running. Or, if you can’t work in 5 sessions a week of training, do this on the same day as your run. It should take you about an hour to do both on a single session.
If you’d like a PDF with additional descriptions to the exercises, sign up for obstacle race & training updates by filling out my contact form. Write “square one training” in the “other” field. You’ll receive the PDF within 24 hours (pending anything crazy!).
Warm-Up
Foam Roll:
- Glutes
- IT/Bands & Abductors
- Adductors
- Calves
- Upper Back
Prep Work:
Complete 8 reps of each exercise in a circuit
- Leg Swings (forward & side)
- Reverse Lunges with Overhead Reach
- Side Lunges with Twists
- Hand Walks
- Push Ups
Resistance Training
Complete the following exercises in a circuit
Complete circuit 2x through, rest 60s in between circuits
1. DB Shoulder Press
2. DB Squats
3. DB Bent Over Rows
4. DB Lunges
5. Push-Ups
6. Plank Hold
Cool Down
Stretch major muscle groups for 20 seconds each
1. Glutes
2. Quads
3. Hamstrings
4. Chest
5. Back
6. Shoulders
Related Posts:
8 Basic Running Exercises
10 Intermediate-Level Exercises for Running
Obstacle Race Training: Beyond Square One
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