This is the first part of our beginners obstacle race training plan. It provides you with a basic training plan that requires no gym membership and can be completed anywhere! Take the Para test at the beginning, half way through and then at the end to measure your performance to keep you motivated!
Workout assumes
- 4 days training a week (aerobic and strength training)
- 3 days rest
- Can complete 20 mins jogging.
- % indicates how much effort. So 50% is half your effort. Once you have ran your 1.5 mile run in the Para Test you will know your 100% time, so just half this to know how fast you should be running.
| Week |
Day 1 | Day 2 | Day 3 | Day 4 | Notes |
| Week 1This week take the fitness test and slowly begin with 20 minute jogs. |
Take the Para test | Aerobic Workout:20 min jog @ 50% | Strength/Circuits3 x 10 press ups 3 x 10 dips 3 x 10 sit ups 3 x 10 legs 3 x 20 sec core |
Aerobic Workout:20 min jog @ 50% | Record results of your Para Fitness Test to compare later.If 10 press ups and dips are too much do 5 reps but 6 sets. |
| Week 2 | Strength/Circuits3 x 10 press ups 3 x 10 dips 3 x 10 sit ups 3 x 10 legs 3 x 20 sec core |
Aerobic Workout:25 min jog @ 50% | Strength/Circuits3x 12 press ups 3 x 12 dips 3 x 12 sit ups 3 x 12 legs 3 x 25 sec core |
Aerobic Workout:25 min jog @ 50% | |
| Week 3 | Aerobic Workout:25 min jog @ 50% | Strength/Circuits3 x 15 press ups 3 x 15 dips 3 x 15 sit ups 3 x 15 legs 3 x 30 sec core |
Aerobic Workout:30 min jog @ 50% | Strength/Circuits3 x 15 press ups 3 x 15 dips 3 x 15 sit ups 3 x 15 legs 3 x 30 sec core |
|
| Week 4 | Strength/Circuits3 x 15 press ups 3 x 15 dips 3 x 15 sit ups 3 x 15 legs 3 x 30 sec core |
Aerobic Workout:30 min jog @ 50% | Strength/Circuits3 x 17 press ups 3 x 17 dips 3 x 17 sit ups 3 x 17 legs 3 x 40 sec core |
Take the Para test | Record results of your Para Fitness Test and compare to day 1. |
| Week 5 | Aerobic Workout:30 min jog @ 60%2 hill reps @ 70% | Strength/Circuits3 x 17 press ups 3 x 17 dips 3 x 17 sit ups 3 x 17 legs 3 x 40 sec core |
Aerobic Workout:30 min jog @ 60%2 hill reps @ 70% | Muddy Race 10 by 10 workout x3 | Now you have had one month of jogging pick up the speed by 10%.The hill reps will build leg strength |
| Week 6 | Strength/Circuits3 x 18 press ups 3 x 18 dips 3 x 18 sit ups 3 x 18 legs 3 x 45 sec core |
Aerobic Workout:30 min jog @ 60%4 hill reps @ 70% | Strength/Circuits3 x 20 press ups 3 x 20 dips 3 x 20 sit ups 3 x 20 legs 3 x 45 sec core |
Aerobic Workout:35 min jog @ 60%4 hill reps @ 70% | |
| Week 7 | Aerobic Workout:35 min jog @ 60%6 hill reps @ 70% | Strength/Circuits3 x 20 press ups 3 x 20 dips 3 x 20 sit ups 3 x 20 legs 3 x 45 sec core |
Aerobic Workout:45 min jog @ 60% | Strength/CircuitsMuddy Race 10 by 10 workout x6 | |
| Week 8 | Strength/Circuits3 x 20 press ups 3 x 22 dips 3 x 22 sit ups 3 x 22 legs 3 x 50 sec core |
Aerobic Workout:45 min jog @ 60%46 hill reps @ 70% | Strength/Circuits3 x 20 press ups 3 x 22 dips 3 x 22 sit ups 3 x 22 legs 3 x 50 sec core |
Take the Para test | Record results of your Para Fitness Test and compare to end of Week 4.Ready to race! |