Friday, 10 August 2012

Obstacle Course Training Program - Beginner 10K

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Any training program needs to be specific to the individual and event and you need time to develop, build and enhance fitness levels so we advise a minimum of 12 weeks to give the best available progression.

  • Build you up to a level of fitness; introduction to training methods and core skills (3 weeks)
  • Test, recovery and adjustment of the training program (1 week)
  • Build you up to higher level of fitness; more specific and functional (3 weeks)
  • Test, recovery and adjustment of the training program (1 week)
  • Build you up to an even higher level of fitness; enhancing specific attributes (3 weeks)
You need to set SMART goals and the best way to start is to do a fitness test before you commence your training program so that you can accurately measure progress. It can be a simple like a 12 minute cooper test run, more complicated like a specific 5K predictor test or quite specific; designed to test components you need to complete in an adventure race such as upper body strength, cardiovascular endurance and balance.


Beginner 10k
You should be able to run for at least for 30 minutes and have experienced 3 months of consistent running before you can train for a 10K.
The run program is based on distance.
For core and strength exercises see our obstacle race circuit training program.
Remember to include stretching in your sessions; dynamic before your strength session and static after every session (see our guide to stretching for inspiration).
You can change your days around to suit your schedule...Listen to your body--if it is telling you something is hurting, don't be afraid to take a day or two off (or more if you need it!).


Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Week 1
Run Test Session
off
4.5km run
Balance
Strength & Core Test
off
6km run
off
Week 2
5km run
Core
off
4.5km run / Water running
Balance
Strength
off
6.5km run
off
Week 3
5km run (hills)
Core
off
4.5km run
Balance
Strength
off
7km run
off
Week 4
5.5km run
Core
off
4.5km run / Water running
Balance
Strength
off
7.5km run
off
Week 5
Run Test Session
off
5km run
Balance
Strength & Core Test
off
8km run
off
Week 6
5.5km run
Core
off
5km run / Water running
Balance
Strength
off
8.5km run
off
Week 7
5.5km run (fartlek)
Core
off
5km run
Balance
Strength
off
9km run
off
Week 8
5.5km run
Core
off
5km run / Water running
Balance
Strength
off
9.5km run
off
Week 9
Run Test Session
off
5.5km run
Balance
Strength & Core Test
off
10km run
off
Week 10
5.5km run
Core
off
5.5km run / Water running
Balance
Strength
off
10.5km run
off
Week 11
5.5km run (intervals)
Core
off
5.5km run
Balance
Strength
off
8km run
off
Week 12
5km run
off
Easy Strength
4km run
off
10K Race
off

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