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6-Week Obstacle Race Training Plan


Have you recently run through a finish line caked in mud from head to toe? If so, you’re not alone. More than 2 million people(!) completed an obstacle race last year, a number that is only expected to increase by the end of 2013.

“Experience is the new luxury good,” says Will Dean, founder of the Tough Mudder series. “This is what people want to brag about on Facebook.” Social media has been a major driver for sure. Who wouldn’t want to post photos of themselves crawling under barbed wire, getting zapped by electrical cords, leaping from 12-foot platforms or climbing cargo nets?

If you’ve never answered the call of the mud, fear not. Although it might seem uber-intimidating to power full speed over miles of ditches and hills, the dirty little secret of these races is that many participants walk the majority of the course.

There’s no shame in walking between obstacles—or even around the scary ones—but you’ll feel best if you’re ready to conquer the event. And we have just the plan to get you there.

Follow this six-week program of integrated workouts that combine running with movements that mimic the challenges and rhythms of an obstacle race. This way, you’ll be prepared to leap over walls, move quickly while carrying logs or buckets of gravel, and wiggle effortlessly through claustrophobic-inducing tubes and freshly dug tunnels. Now go get dirty, girl!

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