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Train For An Obstacle Race With This 6-Week Plan

Training Key

Active Rest (AR): This is an off day, so there’s no formal workout. But if you have time, consider spending 15 minutes in motion on a foam roller or playing your favorite sport.

Interval Run (IV): This speed workout will have you alternating between fast running and walking or slow jogging. A 3-3-2-2-3, for instance, consists of 3 minutes of running at 80-percent effort, followed by 3 minutes of walking, 2 minutes of running, etc.

Obstacle Run (OR): This race-simulation workout will break up a run by mimicking an obstacle every half mile.

Park Bench Routine (PBR): Find a bench (outside, or in the gym if necessary) for this workout, which will have you alternating between sets of pushups and dips, both performed while leaning on the bottom of the bench. If the workout reads “10- 8-6-4,” do a set of 10 of each, a set of 8 of each, etc.

Park/Beach/Playground (PBP): This workout is best performed at a park, beach or playground where you have pull-up bars, park benches, monkey bars and the ability to run on grass or sand.

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