23 of the Best Training Plan for Obstacle Course Race

Whether you are a beginner in OCR or training for a Spartan Beast, you need a workout plan. Here are 23 free programs that you can use at home or the gym.

Obstacle course training plan Obstacle course training plan

The best training plan must be tailored to your precise needs and goals. Also, every workout must be detailed, with the type of exercises, the number of repetitions and the duration. All of which can be efficiently followed through a weekly schedule. However, to find the best training plan, you must consider the following options.

After checking the following training plans, you will know exactly which program is the best for you.

If you're searching for the best gear to train for an obstacle race and expecting to find a real review from a real runner. Check out this list I created of the top OCR training equipement.

Here's the best training program you can find for free on the internet. They are categories in difficulty levels: beginner, intermediate, advanced and elite.

Beginner + training plans

28-Day Spartan 5k Running Plan

28-Day Spartan 5k Running Plan

From: Megan Beck at Spartan Race
Type: Weekly training schedule
Duration: 28 days
Suitable for: Beginner
Work on: Endurance & running
Location: Outdoor
Equipment needed: Running shoes
Link: See training plan

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Beginner 5KM obstacle course race

Beginner 5KM obstacle course race

From: BeMilitaryFit.com
Type: Downloadable training schedule (PDF)
Duration: 8 weeks
Suitable for: Beginner
Work on: Running and mobility
Location: Home and outdoor
Equipment needed: none
Link: Download training plan

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Couch to Sprint training plan

Couch to Sprint training plan

From: Spartan SGX
Type: Downloadable training schedule (PDF)
Duration: 5 weeks
Suitable for: Beginner
Work on: Complete body workout (Endurance, running, strength, grip, mobility)
Location: Everywhere (gym, home, outdoor, playground)
Equipment needed: Sandbag
Link: Download training plan

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OCR training workout plan

OCR training workout plan

From: Endurelite
Type: Downloadable training schedule (PDF)
Duration: 4 weeks
Suitable for: Beginner & intermediate
Work on: Complete body workout (Endurance, running, strength, grip, mobility)
Location: Gym, home and outdoor
Equipment needed: CrossFit gym equipment
Link: See training plan

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Spartan Training Guide

Spartan Training Guide

From: Shane Yost, Spartan trainer
Type: Downloadable training schedule and workout plan (PDF)
Duration: 5 weeks
Suitable for: Everyone (Beginner, intermediate and advanced)
Work on: Complete body workout (Endurance, running, strength, grip, mobility)
Location: Everywhere (gym, home, outdoor, playground)
Equipment needed: Weights
Link: Download training plan

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Stadium Sprint Training Plan

Stadium Sprint Training Plan

From: Megan Beck at Spartan Race
Type: Weekly training schedule
Duration: 28 days
Suitable for: Beginner, intermediate & advanced
Work on: Complete workout (Endurance, running, strength, grip, mobility)
Location: Everywhere (gym, home, outdoor & playground)
Equipment needed: Weights
Link: See training plan

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Spartan Workout of the Day

Spartan Workout of the Day

From: Spartan Race
Type: Daily workouts in your inbox
Duration: N/A
Suitable for: Everyone (Beginner, intermediate, advanced, elite)
Work on: Complete body workout (Endurance, running, strength, grip, mobility)
Location: Everywhere (gym, home, outdoor, playground)
Equipment needed:
Link: See training plan

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minimal optimal obstacle training plan

The minimal optimal obstacle training plan

From: Grit Camp
Type: Downloadable training worksheet (PDF)
Duration: N/A
Suitable for: Beginner
Work on: Complete body workout (Endurance, running, strength, grip, mobility)
Location: Everywhere (gym, home, outdoor, playground)
Equipment needed: Kettlebell
Link: See training plan

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Spartan Race Workout Plan

The Perfect Spartan Race Workout Plan

From: Laura Williams, MSEd, ASCM-CEP
Type: Weekly training schedule
Duration: 6 weeks
Suitable for: Beginner & intermediate
Work on: Strength, running, and mobility
Location: Everywhere (gym, home, outdoor, playground)
Equipment needed: none
Link: See training plan

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Mud Run Training Plan

The Ultimate Mud Run Training Plan

From: Mark Barroso, Spartan SGX coach
Type: Weekly training routine
Duration: 28 to 90 days
Suitable for: Everyone's fitness level (Beginner, intermediate, advanced & elite)
Work on: (Endurance, running, strength, grip, mobility)
Location: Gym and home
Equipment needed: CrossFit gym equipment (Kettlebell, medicine ball, barbell & weights)
Link: See training plan

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Train For An Obstacle Race With This 6-Week Plan

Train For An Obstacle Race With This 6-Week Plan

From: WomensRunning.com
Type: Weekly training schedule & downloadable training schedule (PDF)
Duration: 6 weeks
Suitable for: Beginner
Work on: Complete body workout (Endurance, running, strength, grip & mobility)
Location: Home, outdoor and playground
Equipment needed: park bench, pull-up bars
Link: See training plan

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Race day domination Obstacle race training program

Race day domination Obstacle race training program

From: HybridAthlete
Type: Downloadable training schedule (PDF)
Duration: 24 week
Suitable for: Beginner & intermediate
Work on: Complete body workout (Endurance, running, strength, grip, mobility)
Location: Gym & outdoor, playground
Equipment needed: Kettlebell, jump rope, foam roller, barbell & weights
Link: Download training plan

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Intermediate training plan and more

1-Month Spartan Race Training Plan

1-Month Spartan Race Training Plan

From: Spartan Race
Type: Downloadable training schedule (PDF)
Duration: 4 weeks
Suitable for: Intermediate and advanced
Work on: Complete body workout (Endurance, running, strength, grip, mobility)
Location: Everywhere (gym, home, outdoor, playground)
Equipment needed: Weights
Link: Download training plan

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4 Weeks To Get Spartan Race Ready

4 Weeks To Get Spartan Race Ready

From: Andrew Read, Coache at BreakingMuscle.com
Type: Daily workout plan
Duration: 4 weeks
Suitable for: Intermediate & advanced
Work on: Complete body workout (Endurance, running, strength, grip, mobility)
Location: Gym
Equipment needed: Gym equipment
Link: See training plan

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6 Weeks Obstacle Course Training Plan

6 Weeks Obstacle Course Training Plan

From: Andrew Read, Coach at BreakingMuscle.com
Type: Downloadable training schedule (PDF)
Duration: 6 Week
Suitable for: Intermediate & advanced
Work on: Endurance, running, strength & grip
Location: Gym
Equipment needed: CrossFit Gym equipment
Link: Download training plan

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Conquer a Spartan Race: Training Plan

Conquer a Spartan Race: Training Plan

From: OutsideOnline.com
Type: Weekly training schedule
Duration: 16 weeks
Suitable for: Intermediate and advanced
Work on: Complete body workout (Endurance, running, strength, grip & mobility)
Location: Gym and outdoor
Equipment needed: Gym equipment
Link: See training plan

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Spartan 12 Week Training Plan

Spartan 12 Week Training Plan

From: Spartan Race
Type: Downloadable training schedule (PDF)
Duration: 12 weeks
Suitable for: Beginner and intermediate
Work on: Complete body workout (Endurance, running, strength, grip, mobility)
Location: Gym
Equipment needed: Gym equipment (StairMaster)
Link: Download training plan

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Spartan Beast Training Plan

Spartan Beast Training Plan

From: Megan Beck at Spartan Race
Type: Weekly training schedule
Duration: 28 days
Suitable for: Intermediate, advanced & elite
Work on: Complete workout (Endurance, running, strength, grip, mobility)
Location: Everywhere (gym, home, outdoor & playground)
Equipment needed: Weights
Link: See training plan

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Spartan Beast Training Program

Spartan Beast Training Program

From: Rob DeCillis, co-owner of Training for Warriors Long Island
Type: Weekly training schedule
Duration: 8 weeks
Suitable for: Intermediate & advanced, elite
Work on: Complete workout (Endurance, running, strength, grip & mobility)
Location: Gym & home
Equipment needed: Basic CrossFitGym equipment (Kettlebell, plyo box, pullup bar, barbell & weights)
Link: See training plan

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Super Spartan Training Plan

Super Spartan Training Plan

From: Megan Beck at Spartan Race
Type: Weekly training schedule
Duration: 28 days
Suitable for: Intermediate & advanced
Work on: Complete workout (Endurance, running, strength, grip, mobility)
Location: Everywhere (gym, home, outdoor & playground)
Equipment needed: Weights
Link: See training plan

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10-Week Obstacle Race Training Plan

The 10-Week Obstacle Race Training Plan

From: MensJournal.com
Type: Weekly training schedule
Duration: 10 weeks
Suitable for: Intermediate and advanced
Work on: Complete body workout (Endurance, running, strength, grip, mobility)
Location: Gym, home & outdoor
Equipment needed: Crossfit gym equipment
Link: See training plan

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2-month obstacle course race training plan

Ultimate 2-month obstacle course race training plan

From: Mark Barroso, Spartan SGX coach
Type: Weekly training schedule
Duration: 8 weeks
Suitable for: Intermediate & advanced
Work on: Endurance, running, strength & grip
Location: Everywhere (Home, outdoor, playground & gym)
Equipment needed: Pullup bar, heavy bucket
See training plan: Week 1, Weeks 2 & 3, Weeks 4 & 5, Weeks 6 & 7, Week 8

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Advanced + training plans

8-week training plan

8-week training plan to demolish an obstacle course race

From: MuscleAndFitness.com
Type: Weekly training schedule
Duration: 8 weeks
Suitable for: Advanced & elite
Work on: Complete body workout (Endurance, running, strength, grip, mobility)
Location: Gym
Equipment needed: Gym equipment
Link: See training plan

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What is a good training plan for obstacle race?

First, a good training program for OCR will include a wide selection of exercises, that work your entire body. It can't be only about weight lifting or running.

Therefore, forget about the all-in-one gym machine, or the endless weight lifting and get ready to do circuit training. The circuit training includes a wide variety of exercise targeting different muscle groups.

Secondly, the number of repetitions or the amount of time you must perform the exercise is detailed in the plan. You'll precisely know what to do for each workout. The activities are group into categories and propose through a weekly schedule. Every day is a different workout, alternating strength, cardio, upper and lower body training. Plus, each week the volume and the intensity increase, until the day of the race.

However, finding the right workout plan is a daunting task, especially if you are a beginner. Before you pick any training plan, you must know what you need.

When choosing a training program, I always ask the same questions: how much time do you have before the race, what the type of event and what is your fitness level?

I recommend you read the following to get a better idea of what you need. After I will guide you towards the right training plan for you. I have personally searched the entire web and selected the best training program you can use for free.

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How much time do you have before the race?

The amount of training you'll cumulate before the race drastically makes a difference between finishing the race or dying on the course.

Obstacle racing is no joke, and even if no actual death as happens during such events, you should start training yesterday.

In general, it takes between 4 to 16 weeks of training before the race. However, depending on your fitness level, and goals, I would recommend starting your practice 6 months before the big day.

For my first mud run, I had 8 weeks to prepare, and I barely run half the time. The other half I was walking or catching my breath. As for my first Spartan Race (8 miles), I had 1 month to train, and I almost finished last.

In my experience, if you were to ask me how long does it take to prepare for a Spartan Race, I would suggest you start training right now if you want a chance to finish the race on your two feet.

If you are beginning, your goal is to train 3 to 4 time a week and increase the volume each week. As for the intermediate and more advanced athletes, your target should be 5 to 6 time a week.

Therefore, you must find a training schedule that maximize the time you have available and that correspond to your fitness level.

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Would it be your first race?

Training for a race we never did before, mean going out of our comfort zone and accepting that we might be a little bit out of shape. However, you don't have to be a beginner to feel like you are not ready for a race.

Before my first Spartan Beast (13 miles), I was as anxious like at my first mud run (3 miles). I remember the feeling of not knowing what I got my self into and severely doubting my capacities. Therefore, I decided to train 5 days a week to make sure I cross the finish line. Also, I showed up for training, even on the day that I had all the excuses not to exercise.

Put your anxiety away and start planning for success because you have the opportunity to achieve the extraordinary.

By failing to prepare, you are preparing to fail.
- Benjamin Fraklin

My advice is to find a training programme that is challenging enough for your fitness level, and that you are confident in completing.

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What kind of race have you joined?

Did you signup for a 5K, an obstacle race or a mud run? Therefore, your training strategy should be aimed at getting ready for that specific race.

For a first Spartan Sprint, you'll have to follow a basic 5K obstacle course training plan. I know how hard is the Spartan Sprint, and it's not your Sunday jog around the block that will get you ready. You'll need to work on your strength and endurance.

Before picking a training plan, find out the quantity and type of obstacles you'll be facing, as well as the length of the race. From this information, you'll be in a position to precisely pinpoint the type of workout plan you'll need.

However, you don't need to run a marathon before running a marathon. Which means it's impossible to train in the same condition as the race, but you should find a workout routine that mimics the difficulties you'll encounter during the race.

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What do you want to improve specifically?

During an obstacle race, you'll have to climb, crawl, run and lift heavy objects. Maybe you already know which one of those aspects you need to improve. Therefore, you should look for a training program that works on that particular deficiency.

Personally, it's my grip strength that I need to train more, especially If I want to perform on the monkey bars and the climbing rope. Consequently, I always make sure to include grip work in my training schedule.

Maybe you feel out of shape completely, and therefore, you should get a training plan for beginners that will guide you to the minimum viable fitness level for the race. Such workout program will include all kind of exercises that train every key aspect of an obstacle race.

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The 5 training keys for OCR

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.

1. Endurance

The most crucial aspect for the training must be your endurance. During the race, your legs will require lots of power to keep on moving and pushing up the hills. Also, your arms will be used to lift heavy objects or pulling yourself over an obstacle. On the day of the race, your body needs to be able to perform for an extended period. Therefore, the only number you should focus on is the duration of the training and not the weight or the speed.

Increase your muscle endurance by performing the maximum amount of reps, using compound exercises such as presses, deadlifts, and squats.

Another great tip to improve your overall endurance is to modify your everyday habits, such as taking the stairs, walking to work, get a standup desk, lifting heavy objects, etc.

2. Running

When working out for an obstacle race, the second important key to your training is the running aspect.

First, you need to focus on the duration of your runs. As you get stronger, you can shift your focus on your speed. The goal is always moving forward, even if it means walking. Because the longer you stay on the course, the more tired you'll become, the more energy you'll consume and the less chance you 'll reach the finish line.

In your workout, make sure to include all running types, such as long run, sprint, and interval. This will condition your legs to the stop and go style of an obstacle race. Also, you need to practice in all kind of situation, such as trail, hills, downhill, sand, mud, and water.

By varying your running routine, you'll prepare your feet and legs for any difficult terrain you might encounter during the race.

3. Strength

Your strength will be tested, and you must be prepared to lift ridiculously heavy loads. Most strength obstacles during a Spartan race are between 40 to 90 pounds for men and 20 to 70 pound for women.

Therefore, during your workout, you should experiment with different types of weight and objects. Don't just use the practical weights with the comfortable handle, go for the oddly shaped objects with no handles.

For example, you could grab 2 bumper plates in each hand or carry your dumbells is into a 5-litter bucket until your hands burst in flames. Another excellent training equipment is the sandbag because you can take it in your hands, on your back, over your head, etc.

If you workout in a gym, do a rotation between dumbbells, kettlebells, and barbells. Also, try to combine the weight lifting with movement, because it works on stability and grip. For example, you can perform squats or lunges with your dumbbell press.

4. Grip

During an obstacle race, you'll need plenty of grip power to pull yourself over an obstacle. Therefore, you must include in your schedule the proper exercises that work on your grip. During a workout, there's two way to train your grip.

The first is be lifting, swinging and carrying weight. For example, kettlebell swings are great exercises because it works your strength, your core and your grip at the same time. Another great activity to include in your workouts is the framers carry, where you walk with heavy dumbells in your hands.

The other way to train your grip is with a pull-up bar. For example, you can perform a series of pull-up or simply practice hanging under the bar for a maximum time. However, the ideal equipment you could use is the monkey bars at your local park. If you don't have access to monkey bars, you can just use a pull-up bar and switch grips to mimic the movement you'll do under the actual bars. Your goal is to become comfortable supporting your body weight.

5. Mobility

Mobility training makes you stronger and more flexible, which is an excellent advantage for obstacle racing. You'll become flexible enough to move your body over the obstacles and finishes the race injuries free.

Again, ditch the gym machine, and work on your ability to perform full range movement in a controlled manner, without help from a piece of equipment. Also, consider attending yoga classes during your recovery days. Such activity will keep your body moving, while lightly stretching your muscles.

Your goals are to strengthen your joints and stabilizer muscles, which will allow you to perform movements on a broader range-of-motion.

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Conclusion

Finding the right workout plan is critical, but you must also commit to your training. You are on the way to discover a new you, and once you meet your better version, you'll thank yourself for putting all the efforts.

You got this!

P.S. If you're searching for the best training equipement for OCR and hoping to get genuine advice from a real runner. You should check out this list I created of the top tools to train for an obstacle race.

I have picked these tools because I'd used them in different obstacle races and mud runs. Plus, I'd confirmed my selection with my fellow OCR runners. With all their insights and my own experience, I've built this list of the top training equipement.


Obstacle Ninja
Thank you for reading!

Hi, I'm the Obstacle Ninja, and I will share with you my tips on how to crush it at your next obstacle racing. Also, how to get your little ninja more active with obstacle course. Want to know more about me? Read my story!

Obstacle Ninja
Hi, I'm the Obstacle Ninja, and my passion is OCR (obstacle course running).

My idea of the perfect weekend is to run a Spartan Race or Tough Mudder with my family. We love to run in the mud and challenge your self with the obstacle. My kids and I, we love to watch Ninja warrior and train for our next obstacle race or mud run.

I will share with you my tips on how to crush it at your next obstacle racing. Also, how to get your little ninja more active with obstacle course.

Want to know more about me?
Read my story!

Got questions? Contact me!