Hey all, running a 10k mud run with 26 obstacles on the 27th of october. So how do i prep???
I currently work out 3-4 days a week for strength, (low reps, big weights) should I continue this pattern and just add on running? It’s been over 10 years that i’ve done any long distance running so I really want to know how to schedule my lifting with enough distance running to at least make a good time on the race.
Any help is greatly appreciated, thanks stay strong.
Mike
How far can you run now? 10K isn’t too long so if you can bang out at least 5K already I wouldn’t change your lifiting and just add 1 long run and one shorter/faster run per week. If you have a hard time doing 1 mile then it’s a different story.
I just finished doing the 10k Spartan run and I can tell you you’ll want to focus on functional strength mostly. Do a distance run 1x/weekly, a hill sprint run 1x/weekly, a bodyweight metcon (incorporate chins, burpees, push ups, squats, etc…) and keep your lifting to higher set low rep work with multi joint movements. For me I worked on front squats, full squats, deadlifts, chins, and clean and press. If I felt the need I did some light ‘non functional’ training 1x/weekly (i.e. curls). Also if you have the stuff for it do some strongman work 1-2x/weekly. If not just go to the beach or park and lift and throw rocks. This works wonders.
Not sure how much training you can get in during the week. I had the time as my workplace also has a gym so I would train in the morning before work, at lunch and after work sometimes. Anyway in my opinion these are the things to focus on to do well at a Spartan race or obstacle race. Oh yeah, and most importantly tie your shoes super tight or like me you’ll be fishing them out of the mudpits lol.
Good luck.