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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.

Mud run training plan

THE WORKOUT

A DAY

OPTION 1: Sprint/Burpee Intervals + Lunging for Distance

Run 400 meters around track
Do 10 burpees
Advanced: Set timer and aim to complete sprint + burpees within 3 minutes
Intermediate: Set timer and aim to complete sprint + burpees within 4 minutes
Beginner: Set timer and aim to complete sprint + burpees within 5 minutes
Repeat 6-8 times.
Rest 5 minutes between sets 

Walking Forward Bodyweight Lunge
Advanced: Lunge all the way around track
Intermediate: Lunge for 200 meters
Beginner: Lunge for 100 meters

OPTION 2: Sprint for Distance

1000-meter sprint
Rest: 2 min.
800-meter sprint
Rest: 90 sec.
600-meter sprint
Rest: 60 sec.
400-meter sprint
Rest: 30 sec.
200-meter sprint

B DAY >>> [PAGE 3]

Win a 5K Race in Six Weeks >>>

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