Workout Plans
  • Goal: Endurance, Strength, Agility
  • Skill level: Beginner
  • Duration: 4 weeks
  • Days per week: 5
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Get ready to put your body to the test against tough terrain and elements with our four-week mud run training plan.

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Wake up, eat, commute, work…Wake up, eat, commute, work… What happened to us? When did daily life become a metaphorical treadmill? When did the idea of working out become a literal one? Pushing your body’s limits isn’t something inherently dangerous; it’s what we need, and it’s what your body is craving whether you realize it or not. There is nothing like the feeling of exhilaration and accomplishment that can only come from leaving it all on the floor. An adventure race like a Tough Mudder can give you just that, but before you sign up, we’ve got the training program you need so you can tackle the course with proficiency—whether you’re an adventure race rookie or a grizzled veteran.

In order to achieve your ultimate goal—which might be as simple as completing the course—preparation is key. No matter what race you participate in, you will be required to complete a variety of obstacles in which your strength, agility, and endurance will be put to the test. This includes running through mud, carrying heavy objects, crawling on all fours under barbed wire, dragging rocks, swimming, climbing over 10-foot walls, and, in some cases, being (slightly) electrocuted at the finish line. Whatever the variables might be, training hard is the only way to make it through intact (more or less).

The Adventure Race Workout

The best way to train for adventure racing is to follow a routine that will challenge your strength and explosive power while simultaneously testing your cardiovascular endurance. This four-week program is designed to do exactly that. Ideally, you should perform some of the routines outside to replicate the conditions of an actual race, but if that is not a possibility, you can easily perform the entire program at your local gym. All you need is a timer and a few dumbbells. To train all energy systems, each day will focus on something different. Day 1 features Tabata-style circuits, Day 2 is pure strength training, Days 3 and 7 are active recovery, Day 4 is HIIT, Day 5 is high-volume training, and Day 6 is steady-state cardio via a long-distance run.

Scott Herman is a BeFit trainer specializing in obstacle course training. Follow him on Twitter @Scott_Herman.

Week 1

  • Day 1 Tabata Circuits Start
  • Day 2 Strength Start
  • Day 3 Active Recovery Start
  • Day 4 Overload Start
  • Day 5 Total-Body Circuit Start
  • Day 6 Long-Distance Run Start
  • Day 7 Active Recovery Start

Week 2

  • Day 8 Tabata Circuits Start
  • Day 9 Strength Start
  • Day 10 Active Recovery Start
  • Day 11 Overload Start
  • Day 12 Total-Body Circuit Start
  • Day 13 Long-Distance Run Start
  • Day 14 Active Recovery Start

Week 3

  • Day 15 Tabata Circuits Start
  • Day 16 Strength Start
  • Day 17 Active Recovery Start
  • Day 18 Overload Start
  • Day 19 Total-Body Circuit Start
  • Day 20 Long-Distance Run Start
  • Day 21 Active Recovery Start

Week 4

  • Day 22 Tabata Circuits Start
  • Day 23 Strength Start
  • Day 24 Active Recovery Start
  • Day 25 Overload Start
  • Day 26 Total-Body Circuit Start
  • Day 27 Long-Distance Run Start
  • Day 28 Active Recovery Start