Further and Faster Mud Run and Obstacle Course Event Training Guide

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Gabriella Walker
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1 Further and Faster Mud Run and Obstacle Course Event Training Guide

2 Contents Congratulations 3 Who is this guide for? 3 Training guide structure 3 Additional training 3 Kit and equipment 4 Additional training 4 Nutrition, fuelling and hydration 4 Safety first 5 Health-status safety checklist 5 Further and Faster Mud Run and Obstacle Course Events Training Guide 6 Week 1 6 Week 2 7 Week 3 8 Week 4 9 Week 5 10 Week 6 11 Week 7 12 Week 8 13 Week 9 14 Week Week Week 12 17

3 Congratulations Firstly, congratulations on signing up for a Mud Run/Obstacle Course. As you know, these events are rapidly increasingly in popularity as they test your strength, endurance, and also your mindset. They are tough, but extremely fun, varied and you will get a huge amount of satisfaction in getting through one. Hopefully you ve signed up with some friends, family, or work colleagues, as the events are really geared towards team work. So if you haven t, then ask around and recruit some others. Who is this guide for? This guide has been designed for someone who has either taken part in a Mud Run/Obstacle Course in the past and/or has experience training in a gym. It is quite an advanced plan, consisting of two runs and two strength sessions during the week, which will supplement the weekend strength circuit. The circuit will replicate the interval nature of a Mud Run/Obstacle Course. Training guide structure The training sessions are all pretty similar, but with subtle increases in demands. The progressive nature allows your body to adjust to the demands of the training. The key to successful training is to keep it simple. Don t over complicate what you do, ensure you monitor what your training and gradually increase the demands on your body. The strength sessions you do on a Wednesday and Friday throughout your training will consist of the same eight exercise circuit. For the first six weeks, every two weeks the weight increases per exercise and the rep range decreases. Periodising your training will lead to significant strength gains. Week seven is a deload week for recovery. A similar pattern is followed between weeks eight and 11, which means by week 12 you will be ready for your Mud Run/Obstacle Course Event. Additional training Along with the strength work, there is additional core work which needs to be done. There are a huge amount of core strengthening exercises you can choose from, but the key is to find a handful that work for you. Mountain climbers, planks, side planks, hanging knee raises, rollouts and Russian twists are all good examples of exercises you can do. If you are unsure about what core exercises you should be doing ask a fitness professional at a gym. If you can fit in two to three core sessions in your week, it will significantly help with your strength gains, your performance, and your injury prevention. 3

Kit and equipment The gear you will need is also important. Firstly, and most importantly, you need to get the right footwear. Trail running shoes are going to help with grip.

4 Kit and equipment The gear you will need is also important. Firstly, and most importantly, you need to get the right footwear. Trail running shoes are going to help with grip. Trail running shoes will also reduce the risk of getting stuck and sapping energy, compared to wearing road running shoes. The clothing you wear is also very important. Stay away from cotton clothing and head towards fabric that is moisture-wicking, comfortable, and fits quite snugly. Additional training Regular massage is highly recommended. In between seeing a therapist, it is important to make sure you look after your body. Invest in a foam roller to help keep your muscles and fascia healthy. Stretching regularly, particularly post sessions, is extremely important. Again, if you are unsure what to do, ask a professional to help you out. Nutrition, fuelling and hydration As your training increases, you will need to take extra note of your nutrition and hydration. The right nutrients will not only fuel you before and during your training, but will also help your body recover between sessions. The amount of calories you ll need to consume is purely individual. There are a number of calculators online that you could use to estimate your calorific needs from your BMR (Basal Metabolic Rate). Use this as a guide and just be aware of any red flags; are you losing or gaining too much weight, or do you feel lacking in energy? Stick with unprocessed natural foods and if you do need to top up your nutrients, there are a number of good protein and recovery shakes that would work very well. 4

5 Safety first To start with, it is vitally important to ensure that it is safe for you to begin an exercise program. Complete the safety checklist below and if you answer YES to one or more questions, or alternatively, if you are at all concerned about starting training, then make an appointment with your Doctor for a check-up before you start. Health-status safety checklist 1 Are you aged over 30 and/or have not exercised for some time? Y N 2 Do you suffer from any medical conditions? Y N 3 Are you a smoker or have recently given up smoking? Y N 4 Have you undergone any surgery in the past two years? Y N 5 Are you suffering from any injuries? Y N 6 Are you currently on any prescribed medication? Y N 7 Are you unsure about beginning an exercise program? Y N Once you have the all-clear from your doctor then you're ready to start training. 5

6 Further and Faster Mud Run and Obstacle Course Events Training Guide Week 1 Mon Tues Tempo run 4miles / 6.4km / 40mins Wednesday and Friday sessions will be the same workout (only the weight you use will change over the upcoming weeks). 12 reps of each exercise, with no more than 45-60seconds rest between sets. Finish each exercise before moving onto the next. Thurs Tempo run 4miles / 6.4km / 40mins Fri Strength 3 sets of: 1. Pull-ups (assisted if Make sure you monitor and record every session you do. You will need a stop watch, a pen, and a small notebook. You should also make sure you record how you feel. You can then adapt the plan and tailor it to you using these notes. Sun Strength circuit 4 x (400m sprint followed by: 15 x burpees, 25m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 25m farmer's walk, press-ups (to form failure) These sessions will be replicating the format of an obstacle course. Sets of interval running and strength endurance. They can be done in the gym or outdoors. If you choose to work outdoors you just need a park and a little equipment. 6

7 Week 2 Mon Mondays will always be rest days. Use this as an opportunity to book in regular sports massage sessions. A professional will help repair and restore your muscles. They will also highlight any potential problematic areas. Tues Tempo run 4miles / 6.4km / 40mins Same as last week's sessions. Thurs Tempo run 4miles / 6.4km / 40mins Fri Strength 3 sets of: 1. Pull-ups (assisted if If you are unsure about how to do an exercise, or if you are uncertain about the correct technique for a certain exercise, then ask a personal trainer or gym instructor to help you out. Use your rest days as an opportunity to stretch and to foam roll. Ensure you look after your body! Sun Strength circuit 4 x (400m sprint followed by: 15 x burpees, 25m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 25m farmer's walk, press-ups (to form failure) 7

8 Week 3 Mon Tues Tempo run 6miles / 9.7km / 60mins Your Tuesday runs will always be an 6mile tempo run. The goal is to reduce your time by as much as possible. Thurs Interval run 4 x 600m (90second recovery between sets) The weight/load goes up for the next two weeks. Increase the weight so you are just able to keep form for 10 reps. Still do 3 sets, but ensure you take between 60-90seconds recovery between exercises. Thursday runs will now be intervals. It would be good to double up this session with one of your weekly core circuits. Fri Strength 3 sets of: 1. Pull-ups (assisted if Sun Strength circuit 4 x (600m sprint followed by: 50m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 50m walking, press-ups (to form failure), 50m farmer's walk, dips (to form failure and assisted/weighted as required) For those exercises that you are required to form failure, ensure you maintain the quality of each rep. Monitor and record all of your reps to use as a target for each session. 8

9 Week 4 Mon Tues Tempo run 6miles / 9.7km / 60mins Thurs Interval run 6 x 600m (90second recovery between sets) Fri Strength 3 sets of: 1. Pull-ups (assisted if Same as week 3 - remember to be organised on weight, reps, sets, and rest periods. A little reminder for you to do your core conditioning circuits. Assess each of your sessions - does the weight you are using need increasing or decreasing? What are your strengths and what do you need to work on? Sun Strength circuit 4 x (800m sprint followed by: 50m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 50m walking, press-ups (to form failure), 50m farmer's walk, dips (to form failure and assisted/weighted as required) 9

10 Week 5 Mon Tues Tempo run 6miles / 9.7km / 60mins Thurs Interval run 2 x 600m (90second recovery between intervals), 4 x 400m (60second recovery between intervals), 6 x 200m (45second recovery between intervals) Fri Strength 3 sets of: 1. Pull-ups (assisted if Another increase in weight, dropping each set to 8 reps. period between exercises can be between 1-2minutes. This is a tough interval session. Keep rest periods low, but enough to recover. Make sure you are stretching post-workout. Your preparations for your next workout start with your post-workout stretch and re-fuel. Sun Strength circuit 5 x (1000m sprint followed by: 20 x burpees, 50m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 50m walking, x seated row or bent over row, press-ups (to form failure), 50m farmer's walk, dips (to form failure and assisted/weighted as required), 50m bear walk) 10

11 Week 6 Mon Are you getting regular sports massages? Massages will significantly help both your recovery and your performance. You will also reduce chances of picking up an injury. Tues Tempo run 6miles / 9.7km / 60mins Wed Strength Thurs Interval run 2 x 600m (90second recovery between intervals), 4 x 400m (60second recovery between intervals), 6 x 200m (45second recovery between intervals) Fri Strength 3 sets of: 1. Pull-ups (assisted if Try not to exceed rest periods between sets. Be honest with yourself. If you are feeling too tired and not getting a quality session in, then there is no harm in missing sessions to recovery properly. Listen to your body. Sun Strength circuit 4 x (1000m sprint followed by: 20 x burpees, 50m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 50m walking, x seated row or bent over row, press-ups (to form failure), 50m farmer's walk, dips (to form failure and assisted/weighted as required), 50m bear walk, 20 x burpees) 11

12 Week 7 Mon Deload week - to allow your body to recovery from the demands of the previous six weeks of progressive training. You will be ready to take on a 6.3mile / 10km obstacle event this weekend. Tues Tempo run 4miles / 6.4km / 60mins Drop the weight right down. Rep range is now 15 reps per exercise, and rest period needs to be no more than 30 seconds. Thurs Tempo run 4miles / 6.4km / 60mins Keep this easy. Fri Strength or 3 sets of: 1. Pull-ups (assisted if Optional session. Sun Strength circuit 4 x (1000m sprint followed by: 20 x burpees, 50m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 50m walking, x seated row or bent over row, press-ups (to form failure), 50m farmer's walk, dips (to form failure and assisted/weighted as required), 50m bear walk, 20 x burpees) 12

13 Week 8 Mon Tues Tempo run 6miles / 9.7km / 60mins Are you noticing an improvement in your 6mile / 9.7km time? Thurs Interval run 2 x 800m (2minute recovery between intervals), 4 x 400m (60second recovery between intervals), 6 x 200m (45second recovery between intervals) Back up in weight, aiming for 8 reps per set, with 1-2minutes rest between each exercise set. Mix up some of your interval sessions with hill sprints. They can be brutal, but are a great way to improve fitness and running technique. Fri Strength 3 sets of: 1. Pull-ups (assisted if Sun Strength circuit 4 x (1000m sprint followed by: 20 x burpees, 50m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 50m walking, x seated row or bent over row, press-ups (to form failure), 50m farmer's walk, dips (to form failure and assisted/weighted as required), 50m bear walk, 20 x burpees) That's 8 weeks of training done. Look back at your progression and your improvements in fitness. 13

14 Week 9 Mon Tues Tempo run 8miles / 12.9km / 80mins A couple of longer tempo runs over the next 2 weeks. This should help to reassure you that you have more distance in your legs! Same as last week, 8 reps per exercise. Thurs Interval run 2 x 600m (90second recovery between intervals), 4 x 400m (60second recovery between intervals), 6 x 200m (45second recovery between intervals) Fri Strength 3 sets of: 1. pull-ups (assisted if needed) or Lat Pulldown 2. Deadlift 3. Seated Row or Bent over Row 4. Incline Dumbell Press 5. Squats 6. Dips (assisted or & Barbell Press 8. Walking Lunges Sun Strength circuit 5 x (1000m sprint followed by: 20 x burpees, 50m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 50m walking, x seated row or bent over row, press-ups (to form failure), 50m farmer's walk, dips (to form failure and assisted/weighted as required), 50m bear walk, 20 x burpees) Think about wearing your race day clothing on your Sunday circuits, making sure things are comfortable and not irritating. 14

15 Week 10 Mon Are you getting your 2 core circuits in per week? Tues Tempo run 10miles / 16km / 100mins For the next 2 weeks you will be lifting your heaviest load. Up the weight per exercise so each set is only 6 reps. Ensure you rest 2minutes between each set. Thurs Interval run 2 x 1000m (2minute recovery between intervals), 4 x 600m (60second recovery between intervals), 8 x 200m (45second recovery between intervals) Fri Strength 3 sets of: 1. Pull-ups (assisted if Sun Strength circuit 5-6 x (1200m sprint followed by: 20 x burpees, 50m farmer's walk, 50m bear crawl, pull-ups to failure (assisted if needed or use lat pulldown), 50m walking, 50m bear crawl, x seated row or bent over row, press-ups (to form failure), 50m farmer's walk, dips (to form failure and assisted/weighted as required), 50m bear walk, 20 x burpees) This should be your toughest session of your 12 week training plan. Depending on what event you are doing in a couple of weeks, you have the option to push on for 6 sets. 15

16 Week 11 Mon Try and get your last sports massage in this week, as it's only 2 weeks until your event! Tues Tempo run 6miles / 9.7km / 60mins As per last week - 6 reps per exercise. Thurs Interval run 2 x 800m (2minute recovery between intervals), 4 x 400m (60second recovery between intervals), 6 x 200m (45second recovery between intervals) Fri Strength 3 sets of: 1. Pull-ups (assisted if Sun Strength circuit 4 x (800m sprint followed by: 10 x burpees, 25m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 25m walking, x seated row or bent over row, press-ups (to form failure), 50m farmer's walk, dips (to form failure and assisted/weighted as required), 25m bear walk) Easier session this week, to help ensure you are ready for next week's event! 16

17 Week 12 Mon Deload week before your weekend event., recover, repair. Eat well and keep your hydration levels up. Tues Tempo run 4miles / 6.4km / 40mins Thurs Easy run 4miles / 6.4km / 40mins Fri Keep off your feet as much as possible for the next couple of days. Sun Race day Race day Enjoy the event. You've worked hard for 12 weeks! Whether you are doing 10miles / 16km, or further, you will be prepared! 17

18 Disclaimer Neither The Realbuzz Group Ltd or its associated companies, nor the charity that supplied this Guide, nor the Event and organiser to which it is linked, can accept any responsibility for death, injuries or loss caused by any information contained within this Guide. All information is provided in good faith. You should consult your doctor before embarking on any program of physical activity. By using the information in this Guide you agree to indemnify, defend, and hold all the parties referred to above, harmless from and against any claims, actions, demands or other proceedings brought against us by a third party, to the extent that such claim, suit, action or other proceeding brought against us and the other parties referred to above, is based on or arises in connection with your use of this Guide, any breach by you of these terms and conditions or a claim that your use of this Guide infringes any intellectual property rights of any third party or is libellous or defamatory, or otherwise results in injury or damage to any third party. 18

Introduction. Safety first. Health-status safety checklist. Once you have the all-clear from your doctor then you're ready to start training.

Introduction. Safety first. Health-status safety checklist. Once you have the all-clear from your doctor then you're ready to start training. Contents Introduction 3 Safety first 3 Health-status safety checklist 3 Guide structure 4 Gym work 4 Flexibility work 4 Walking technique 4 Pace guide 5 Food and fuelling 5 Hydration 5 Walk Half Marathon