5k Obstacle course Race program

Obstacle Fit Training 5km 8-Week Training Program: Intermediate 

Welcome to Obstacle Fit Training! 

This training program is designed to prepare you for a 5km obstacle course race. This periodized program is designed to peak your athletic abilities by using specific phases of training to prepare your body for optimal performance on race day and take your training to the next level. This will improve your cardiovascular system, overall strength and obstacle efficiency on the course. The program is designed with weekly workouts that focus on running and strength. 

The goal of the running portion of the workouts is to improve speed, hill efficiency and build aerobic capacity. The strength portion of the program is geared towards strengthening the muscles that are primarily used in obstacle course racing in a functional way. We also emphasize grip training to help you conquer those grip focused obstacles! Since there are many unknowns in obstacle racing, the goal of this program is to give you the confidence to perform in all conditions and feel prepared to tackle whatever the course throws at you. The weekly workouts are designed to ensure that there is an equal balance between cardio and strength for the purpose of developing the best possible athlete in you, and for your future OCR competitions. 

Week outline: 

• • Day 1) Interval Run 
• ● Day 2) Upper Body Strength & Grip 
• ● Day 3) Hills 
• ● Day 4) Rest/Mobility 
• ● Day 5) Lower Body Strength & Grip 
• ● Day 6) Steady State Run 
• ● Day 7) Rest/Mobility 

8-week training program is broken down into 3 phases: 

*You must be medically cleared by a doctor before starting a new fitness training program