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http://runnersconnect.net/running-training-articles/training-for-a-tough-mudder/
3/6/2013
How to Train for a Tough Mudder or Other Obstacle Style Race : Runners Connect
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The Tough Mudder event is completely unique in the world of sports. To make things more difficult, you cant easily simulate most of the obstacles unless you want to build a course in your backyard, which is both difficult and dangerous without proper supervision.
Because were a site that focuses exclusively on running, our suggested training approach to the Tough Mudder is to modify and adapt the running and strength workouts you would typically do as part of your running training to target the specific physiological demands of the Tough Mudder race. Not only will this prepare you for the Tough Mudder, but it will allow you to maintain your long-term running progression should you have another goal race, like a marathon, in the months after the Tough Mudder. If youre an injury-prone or beginner runner, training for a Tough Mudder can actually help you stay injury-free and become a more wellrounded athlete. Why? Youll be doing more strength and circuit training work and lowering your overall mileage, which will help correct muscle imbalances and weaknesses that cause most running injuries. The following is a summary of the running-specific demands youll face during a Tough Mudder and the training strategies you can implement in your schedule to conquer them on race day.
http://runnersconnect.net/running-training-articles/training-for-a-tough-mudder/
3/6/2013
How to Train for a Tough Mudder or Other Obstacle Style Race : Runners Connect
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The best way to train for the obstacles is to include circuit style strength training into your weekly routine. If youre a beginner, you can start with bodyweight circuit exercises. As you get fitter or youre more experienced, you should add a medicine ball or kettleballs to the mix. Heres a sample circuit routine from our strength training for runners DVD: 1. 15 second lateral shuffle 2. 20 x body weight squats 3. 10 x push ups 4. 20 x burpees Jog 800 meters 5. 10 x Med ball toss into the air 6. 10 x Med Ball V-ups 7. 10 x Med Ball Oblique Twists 8. 10 x Med Ball Alternate leg touches Jog 800 meters 9. Prone position x 30 sec 10. Side Lying hip lifts x 15 reps 11. Prone Knee bent x 15 reps 12. Hip thrusts x 15 Jog 800 meters 13. 10 x Med ball toss into the air 14. 10 x Med Ball V-ups 15. 10 x Med Ball Oblique Twists 16. 10 x Med Ball Alternate leg touches By keeping each exercise dynamic, specific, and constantly moving youre able to combine an aerobic workout with strength training. The medicine ball adds explosiveness to the movements and makes some of the exercises a little more difficult. Plus, you start each strength set winded from your 800 meter run, which is exactly what youll face at the Tough Mudder.
http://runnersconnect.net/running-training-articles/training-for-a-tough-mudder/
3/6/2013
How to Train for a Tough Mudder or Other Obstacle Style Race : Runners Connect
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Tuesday
2 mile w/u, 6 x 800 meters @ 6:30 to 6:35 pace (3:12 per 800m) w/200 meters jogging (8:00 pace) rest between, 2 mile c/d + leg strength
x Ci Cust om Sc hedul e,Coachi ng Suppor t & Acc ount abi l i t y -J ust$29 Specific stop and go training with leg strength work to
improve strength Practice for the demands of the obstacles and recovery for legs after workout day
Wednesday
Thursday
Friday
2 mile w/u, 6 miles @ (7:05, 6:50, 7:05, 6:50 7:05, 6:50), 1 mile Threshold training work to improve overall aerobic c/d abilities and maintain long-term training goals Practice for the demands of the obstacles and recovery for legs after workout day
Saturday
Sunday
Easy long run to practice on trails. Tough Mudders are 10-12 miles long, so need to get used to distance and time running
Monday
Tuesday
2 mile w/u, 12 x 400 meters @ 6:30 to 6:35 pace (1:35 per 400m) w/100 meters jogging (8:00 pace) rest between, 2 mile c/d
Specific stop and go training with leg strength work to improve strength
Wednesday
Practice for the demands of the obstacles and recovery for legs after workout day
Thursday
Friday
2 mile w/u, 5 mile cutdown (7:30, 7:20, 7:10, 7:00, 6:50 No rest), 1 mile c/d
Threshold training work to improve overall aerobic abilities and maintain long-term training goals Practice for the demands of the obstacles and recovery for legs after workout day
Saturday
Sunday
Easy long run to practice on trails. Tough Mudders are 10-12 miles long, so need to get used to distance and time running
http://runnersconnect.net/running-training-articles/training-for-a-tough-mudder/
3/6/2013
How to Train for a Tough Mudder or Other Obstacle Style Race : Runners Connect
Page 5 of 8
The great thing about this training plan is that it doesnt take you too far away from a normal running routine. It can serve as a nice change of pace after a string of marathons or half marathons training cycles.
Let us know what questions you have about conquering the Tough Mudder training, wed love to help you on this new adventure!
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http://runnersconnect.net/running-training-articles/training-for-a-tough-mudder/
3/6/2013
How to Train for a Tough Mudder or Other Obstacle Style Race : Runners Connect
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Coach Jeffis a 2:22 marathoner and has been a running coach for the past 7 years. "I love coaching and I have a passion for translating highly technical training theory to the schedules of the runners I coach. I don't believe in 'secret' formulas or 'patented' coaching systems, just intelligent, adaptive and experienced coaching". Join the 2,500+ other runners who rely on RunnersConnect for the latest running research and training information. Subscribe for free Join us on Google+
http://runnersconnect.net/running-training-articles/training-for-a-tough-mudder/
3/6/2013
How to Train for a Tough Mudder or Other Obstacle Style Race : Runners Connect
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http://runnersconnect.net/running-training-articles/training-for-a-tough-mudder/
3/6/2013
How to Train for a Tough Mudder or Other Obstacle Style Race : Runners Connect
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Looking for more? See all the articles here x Ci Cust om Sc hedul e,Coachi ng Suppor t& Acc ount abi l i t y -J ust$29
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http://runnersconnect.net/running-training-articles/training-for-a-tough-mudder/
3/6/2013