Run 8090% work rate 1 round 600m sprint 500m sprint 400m sprint 300m sprint 200m sprint 100m sprint 1 min rest between each. Whether youre an occasional gymgoer or a seasoned couch potato, weve got a. If your focus is just on surviving tough mudder, then you can take it a bit easier. Averaging that out, for every half mile run there will be an obstacle to cross. If habits are formed in 28 days what better than a monthlong fitness challenge to spark new healthy habits in our lives.
Great for any 3 month workout easy at home workout ideas. The ultra in ultra marathon running tough mudder, tough. Begin with 1 rep of each, then 2 reps of each, 3 reps of each, and so on until the 12 minute mark. But dont forget that tough mudder is not just a physical challenge our guide to staying mentally. Youll need a variety of free weights dumbbells try to. Check our instagram for weekly workout inspiration. If you want to be well prepared for tough mudder, you need 816 weeks of training if you work out 34 times a week. The 28day plan is a combination of traditional exercises think. Tough mudder outside online workout plans 12 weeks workout plans health and fitness, cant adhere to normal drill, which eventually takes the negative course. Dec 08, 2011 tough mudder says you should be able to run five miles, nix recommends working up to eight, and thom recommends 10. Intermediate level of difficulty 45 minute workout this program is designed to get you ready for the tough mudder adventure race.
A comprehensive fitness and nutrition program designed to get you ready for a tough mudder 5k or classic course or just get in crazy shape. Aim to complete at least 2 of the 4 workouts a week, rotating them so you ensure variety in your sessions use the sets, reps and rest as a guide, aim for marginal improvements week on week but listen to your body ensure you have comfortable trainers and clothing from week 1. Tough mudder diet plan in individuals who are overweight or obese can reduce health risks, increase fitness, and may delay the onset of diabetes. The tough mudder is all about controlling your body so youll enjoy the popsicle workout for sure. Tough mudder workout 2019 3 month workout plan for you. Tough mudder diet plan can either occur unintentionally due to malnourishment or an underlying disease or arise from a. If playback doesnt begin shortly, try restarting your device. Jul 09, 2014 so you want to do a 5k obstacle race, mud run, zombie run, or whatever new race is coming to town. From howto videos to training guides, everything you need to get you ready for the start line is here. This year i completed the warrior dash 5k and the tough mudder 10.
See more ideas about tough mudder workout, tough mudder and tough mudder training. Intentional tough mudder diet plan is the loss of total body mass as a result of efforts to improve fitness and health, or to change appearance through slimming. Whether your fitness goals are to get in shape, lose weight, or train for a tough mudder obstacle course, weve got you covered. Have one workout a week reflect that type of effort. Tough mudder full complete 3 months tough mudder half complete 2 months tough mudder 5k complete 1 month other ways to train. Tough mudder training, nutrition and conditioning program mckinley, chad m. Record your results and beat your number next time. Openfits tminus 30 is a month long, athome, almost zeroequipment bodyweight circuit training program created by hunter mcintyre, a trainer and winner of multiple tough mudder x championships. You can find links back to weeks 111 tough mudder training at the bottom of this post. This workout plan can be found on the tough mudder site but i attached a link to the pdf below.
Apr 16, 2019 keep following the workout and you should see your scores improve as race day gets closer. He even has a tattoo of the tough mudder logo he received after completing the 12mile race this past december. Its far more important that you can run shortmedium distances 12 miles. Jul 01, 2017 tough mudder workout plan pdf al prestia july 1, 2017 training plan for your obstacle course tough mudder blog fitness news training plan for obstacle course race training plan for your obstacle course. This workout will get you fit for tough mudder in 30 days. Anyone who enters a tough mudder event should already be in good physical condition. As the official fitness partner for tough mudder 2019, anytime fitness australia are dropping a functional workout every wednesday for the next 12 weeks to help you prep for tough mudder.
Free workout to get you ready to climb walls and be a badass. If youre talking about a specific program, then p90x should suit this purpose well as it covers the strength, the cardio, and then mental toughness necessary to complete toughmudder. Jun 04, 2014 warrior29 is a 6 week small group program that will prepare and challenge you, building the strength, agility, and endurance to get you through any dash or mudder. Join live wednesday workouts on facebook from tough mudder bootcamp hosted by top trainers. A young persons guide to tough mudder training plan. The tough mudder is usually 10 to 12 miles long with around 20 to 25 obstacles. Tough mudder is probably the toughest event on the planet. Tough mudder classic complete 3 months tough mudder 5k complete 1 month other ways to train. Work out in 30 minutes with tminus 30 check our instagram for weekly workout inspiration. The tough mudder is a brutal, extreme sport challenge that will test both physical and mental limitations and push you past what you ever imagined you could possibly accomplish. Follow this simple guide and youll be event day ready in 3 months. If you like orange theory or barrys bootcamp youll love this one. How do i plan my endurance training for tough mudder.
Workout in under 10 minutes anywhere, anytime with one of the quick. Whether youre a fitness junkie or new to the gym, training is key to maximizing your tough mudder experience and showing those obstacles whos boss. Tough mudder training workout you wont need much for this workout, just a treadmill to run your intervals and a few weights for the deadlifts and goblet squats. Workout in under 10 minutes anywhere, anytime with one of the quick hiit circuits on our youtube training playlist.
From a 30day guided workout program you can stream at home, to free downloadable training guides, theres an option for everyone. Since then i have done a handful of races including, 5k rugged maniac, tough mudder, and another spartan. Long run start working on the longer run right away. Use the following weekly tough mudder training program to help you get ready for the race. Download my free how to to train for tough mudder guide.
See more ideas about workout, exercise and fitness motivation. Tough mudder training plan things to consider in your training. Today im going to share a tough mudder training routine i love. You dont have to do the week 1 workout 1, on your first day. The first half of our 12week training plan will focus on tuning in your cardio.
Listen up, mudder congrats on joining mudder nation and taking the first step on your tough mudder journey. How to train for a tough mudder 4 step training plan. Here are the 5 pillars of a good workout plan that will get you ready for any obstacle races such as spartan race and tough mudder. The most crucial aspect for the training must be your endurance.
Tough mudder diet plan, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. Tough mudder training, nutrition and conditioning program. Tough mudder fourweek training program outline glamour. Dec 04, 2019 a tough mudder is a 10 to 12mile obstacle course and race designed to test physical and mental strength and endurance. Ultimate tough mudder half workout 4 rounds of the following circuit. So you want to do a 5k obstacle race, mud run, zombie run, or whatever new race is coming to town. The first obstacle race i ever did was a super spartan back in 2012 and it ended up being almost 12 miles. This month, tough mudder launched a new training program to whip you into shapein just four short weeks. A tough mudder is a 10 to 12mile obstacle course and race. Its been a really fun and challenging experience and ive learned a lot along the way. We collaborated with the fitness experts at openfit and 4time tough mudder champion hunter mcintyre to create tminus 30, a month long plan featuring 30minute workouts that will increase strength.
Hence, do you wish for a simple health and fitness jolt. The ultimate 2 month obstacle course race training plan whether its a spartan race or a tough mudder overcome any impediment you may face in an ocr with this eightweek strength and conditioning plan. Follow this tough training guide and youll be start and finish line ready in no time. The ultimate 2 month obstacle course race training plan. Luckily, he came up with the ideal tough mudder training routine to help you tackle next. While fun, i have found tough mudder is more bark than bite. Whether youre just getting off the sofa or ready to run for hours through the night. Youll have to do the roadwork on your own time but this prep program will make you stronger, faster and allow you to blast through the obstacles along the way. This cathe friedrich workout is all strength training. Tough mudder and other obstacle events are a ton of fun, doable for most levels of fitness and a great goal to help keep you focused on your training. During the race, your legs will require lots of power. During the race, your legs will require lots of power to keep on moving and pushing up the hills. Firstly, if you want a breakdown of the areas of fitness youll need to train up to speed, you should peep my other article about 7 tough mudder training areas to improve. These 3 workouts for obstacle course races like tough mudder and spartan race allow you to train for the events without having to run miles in.
I also think a good stretching routine works wonders for postexercise recovery. Find a tough mudder bootcamp near you to train with fellow runners. Mar 07, 2019 openfits tminus 30 is a month long, athome, almost zeroequipment bodyweight circuit training program created by hunter mcintyre, a trainer and winner of multiple tough mudder x championships. Check out the step one, two, and three on about my tough mudder template before you start training. Aim to cover this using weds runwalk strategy or jog for 1 mile, run 3. Ideally, youll have a suitable tough mudder training plan. May 02, 20 tough mudder and other obstacle events are a ton of fun, doable for most levels of fitness and a great goal to help keep you focused on your training. What workout program is best for preparing for tough mudder. Download the official fitocracytough mudder training guide. A tough mudder is a 10 to 12mile obstacle course and race designed to test physical and mental strength and endurance. Tough mudder says you should be able to run five miles, nix recommends working up to eight, and thom recommends 10. This plan isnt designed to get you in shape to run 3, 5, or 12 miles, though.
May 18, 2015 this month, tough mudder launched a new training program to whip you into shapein just four short weeks. Warrior29 is a 6 week small group program that will prepare and challenge you, building the strength, agility, and endurance to get you through any dash or mudder. Day 1 day 2 day 3 day 4 day 5 day 6 day 7 rest channel your inner bob ross. Mar 02, 2019 this is the classic tough mudder workout. Tough mudder workout 2019 3 month workout plan for. This hardcore challenge was designed by the british special forces with the purpose of testing a persons mental and physical abilities, strength, stamina, fellowship and morale. Tough mudder training workout running on real food. Make sure you read my tough mudder faqs part one and two so youll be fully prepared for your race. Tough mudder is a 1012 mile 1820 km obstacle course designed to test allaround strength, stamina, teamwork, and mental grit.
I would do them every weekend if i could, but it takes up a. Free training guides no matter your starting point, weve. If you can only do three miles slowly at the start of your training program, thats fine. Do the daily workouts in whatever order works for you. Start your tough mudder training with this intense series of workouts.
Just make sure to run slowly, but add distance to this long run each week. Welcome, mudder your tough mudder classic journey starts here and the orange headband is in your sights. While a course might be 11 miles long, the pace wont be that fast because of the large numbers of people, often in narrow tracks. For that, check out our 5k training plan or the 9mile urbanathlon running plan. Tough mudder obstacle courses are designed by the special forces to test sound advice.
489 356 1056 1128 705 838 1037 144 1535 40 320 14 1407 429 736 1148 1003 605 1045 1226 223 1009 1082 134 1495 44 510 384 820 675 761 235 1332 47 831 1227 832 476 404 353