mud run training

trainingplan

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any training program needs to be specific to the individual and event and you need time to develop, build and enhance fitness levels

Obstacle Course Training Planning

All our courses are designed as two laps of 5K each. There is no need to decide in advance which distance you would like to do, simply see how you feel when you get to the 5K halfway mark, double or quit – up to you!

X-Runner obstacle courses will have high and low obstacles with some distance to run in between. The obstacles are arranged so that those which exercise the same groups of muscles are separated from one another.

None of the obstacles are compulsory, we will encourage but not force you to try every obstacle, however if there is something that you feel unable to do, then you can simply walk around, the choice is yours.

startswimming

6, Open Water Swimming Training
Most people are unfamiliar with open water so you should try and acclimatise beforehand, cold showers or baths are a great way to get your body used to sudden drop in temperature. When immersed in cold water your body will go into shock reducing blood flow to your arms and legs (this can be quite unnerving if you are not used to the sensation)! Luckily this should only last for around 30 seconds! Familiarising your body to cold water is a great way to prepare yourself. Try short cold showers, start with a few seconds two to three times a week, you should quickly find you get used to the sensation and can extend he immersion time. WARNING, keep it short max 30 seconds, water will quickly disperse body temperature and hypothermia can set in very quickly. Warm your self back up slowly.

7, Commando Crawl Training
You will need to practice your crawling technique, lie face down bring your right knee up to touch your right elbow. At the same time bring your left arm above your head, keeping it bent at ninety degrees, push forward and repeat, try and build up to 50m.

fitnesstraining

11, Fitness Training
We would recommend a general fitness program with plenty of cardio activity like running, swimming and biking to increase your endurance and muscle stamina.. Build upper body strength and endurance workouts. You need the muscles that enable you to perform a pull-up, push-up, and dip. Keep doing those in a regular program in your workouts.

12, Quick Circuit Training
Run 100m – Pushups 
10-20 reps – Run 100m – Pull ups 10-20 reps or flexed arm hang 
15-20 seconds – Run 100m – Dips or bench dips – 10-20 reps – Run 100m. Repeat 5-10 times.

This type of quick circuit will ensure you are working the right muscles that will help you get over a wall, up a rope or over a fence. Notice the short fast 100m sprint in this workout. This addition will help you cover ground quickly and make up valuable time if you are struggling with any obstacles.

Good luck with your training and we will look forward to seeing you on race day.