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Myrtle Beast Obstacle Course Race Fall 5K

Sat, August 19, 2023

Training Plan


Month 1 (March):

Week 1-2: Focus on building your aerobic base with low-intensity cardio activities such as jogging, cycling, or swimming for 30-45 minutes, three times a week.

Week 3-4: Incorporate high-intensity interval training (HIIT) into your routine with sprint intervals, hill repeats, or circuit training for 30-45 minutes, three times a week.

Month 2 (April):

Week 1-2: Continue with HIIT workouts but increase the duration to 45-60 minutes, four times a week.

Week 3-4: Start strength training with bodyweight exercises such as push-ups, squats, lunges, and planks for 30-45 minutes, three times a week.

Month 3 (May):

Week 1-2: Increase the duration of strength training sessions to 45-60 minutes, four times a week.

Week 3-4: Incorporate compound exercises such as deadlifts, bench presses, and pull-ups into your routine for 45-60 minutes, three times a week.

Month 4 (June):

Week 1-2: Increase the duration of compound exercises sessions to 60-75 minutes, four times a week.

Week 3-4: Incorporate specific obstacle course training such as rope climbing, monkey bars, and wall climbs into your routine for 45-60 minutes, three times a week.

Month 5 (July-August):

Week 1-2: Continue with obstacle course training, increasing the duration to 60-75 minutes, four times a week.

Week 3-4: Taper your training and focus on rest and recovery. Decrease the intensity and frequency of your workouts but maintain your strength and endurance.

Week 5: Rest completely for two days before race day.

Remember to listen to your body, stay hydrated, and fuel yourself with a balanced diet. Good luck with your training!





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