This 8 week training plan for Tough Mudder is perfect for beginners and incorporates running as well as strength.
Tough Mudder isn’t a race but a team event, so you don’t need to be Mo Farah to get round in one piece. However, you don’t want to be so tired that it’s not enjoyable and also the last thing you want is to be the team member that everyone’s waiting for.
What you need to complete Tough Mudder
1. Some endurance - it will take at least 2 hours so you need some long jogs under your belt.
2. Some speed - crucial for the half pipe (Everest) run up, getting up hills and to build leg strength.
3. Overall upper body strength - pretty much every obstacle will require you to use your upper body strength.
Training for all these will reduce the likelihood of cramp and also make it much more enjoyable!
This workout is based on training for 3 days a week with a rest day in between.
| Workout | Run | Circuits | Run |
|---|---|---|---|
| Wk 1 | 20 minute jog at 50% | Circuit Training 3 sets of 5 Press Ups, 5 Pull Ups, 5 Air Squats, 5 Burpees, 5 Squat Thrusts (burpee no jump), 20 second plank |
20 minute jog at 50% |
| Wk 2 | 25 minute jog at 50% followed by 10 Burpees | Tabata Workout - 3 rounds1 Round= For 4 minutes: 20 secs Air Squats, 10 secs rest, 20 seconds Press Ups, 10 secs rest. | 25 minute jog at 50% |
| Wk 3 | 30 minute jog at 50% - Every 10 minutes sprint for 20 seconds | CrossFit Cindy Complete as many of these as you can in 15 minutes:5 pull-ups, 10 press-ups and 15 air squats (as fast as you can) |
30 minute jog at 50% |
| Wk 4 | 35 minute jog at 60% Circuits to finish Finish with 1 minute plank 15 Press Ups, 30 Sit Ups, 10 Burpees |
Circuit Training Pull Ups To Failure 1 minutes Press Ups 30 secs Plank 1 Minute Sit Ups 25 Box Jumps |
40 minute jog at 60% |
| Wk 5 | 5 x 100m SprintsFollowed by 20 minute jog and 30 burpees | Tabata Workout - 4 rounds1 Round= For 4 minutes: 20 secs Air Squats, 10 secs rest, 20 seconds Press Ups, 10 secs rest. | 50 minute jog at 60% |
| Wk 6 | 35 minute jog at 60% | Circuit Training 200m sprint 10 reps of: One legged lunges, Pull Ups, Burpees, Press Ups, Bear Crawl, Sit Ups, Air Squats End with 200m backwards run |
1 hour jog at 60% |
| Wk 7 | 40 minute jog at 60% | Tabata Workout - 6 rounds1 Round= For 4 minutes: 20 secs Star Jumps, 10 secs rest, 20 seconds Press Ups, 10 secs rest. | 1 hour jog at 60% |
| Wk 8 | 30 minute jog at 50% | 30 minute jog at 50% | Tough Mudder |