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The Ultimate Mud-Run Training Plan

Whether you're a first-timer or a veteran racer, this training plan will get you in peak shape.
Training exercises, mud run workout

A host of the world’s top athletes compete in obstacle course racing (OCR), outdoor competitions designed to test mental and physical fortitude. Guys who aren’t running through hilly terrain for sport do mud runs for their own reasons, like boosting fitness or putting some adrenaline behind their weight-loss efforts. Whether you’re prepping for your first mud run or you're a seasoned OCR vet, this workout plan will help you develop the necessary strength and conditioning to improve your time. “OCR is a test of your raw talent as an athlete,” says Hunter McIntyre, a top-ranked Spartan Race competitor. “I try to find circuits that are going to break down my entire body because that's what happens during courses.” Follow this intense training guide to breeze through your mud run and be ready for more at the finish line.

The Speed Conditioning Workout >>>

DIRECTIONS
Hunter says: If you’ve already tried a mud run and you’re in good shape, you need 4 solid weeks of training. If you’ve never run a race, train for 90 days. A beginner should train 3 days a week, each labeled A, B, and C. An elite athlete should complete five workouts a week, each A, B, and C but with different workouts for the repeating letters. “A” day is endurance training, “B” is strength training, and “C” is a hybrid of strength and cardio conditioning. Each day has a couple of options, so this gives you seven workouts total. I do these workouts in preparation for a 3-mile obstacle course race.

THE WORKOUT >>> [PAGE 2]

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