PlanByWeek

Obstacle Course Race Training Plans

4 plans·Week 1 free

Trail running, grip and carry strength, and obstacle skill sessions.

All plans

  1. 01Spartan Race Training Plan12 weeks · 4 days / wk · spartan trifecta · intermediate
  2. 02Spartan Sprint Training Plan8 weeks · 4 days / wk · spartan sprint · intermediate
  3. 03Spartan Beast Training Plan12 weeks · 4 days / wk · spartan beast · intermediate
  4. 04OCR Training Plan12 weeks · 4 days / wk · ocr · intermediate

The numbers

How these plans work

4 obstacle-race plans for Spartan Sprint, Beast, Trifecta and other OCR events. The engine balances trail and hill running with grip and carry strength and a weekly obstacle-skill circuit — rope, rig, walls and burpee penalties.

The sample is the Spartan Race Training Plan: 2.9 to 5.3 hours a week, dead hangs to 90 s and 90-burpee sessions.

Not affiliated with Spartan Race.

Live sample

Spartan Race Training Plan

Use your numbers
Weeks
12
Sessions
48
Peak week
5h 15
week 10
Long trail run
2h 45
week 10
Taper
2 wk
BaseCutbackBuildPeakTaperRace

Not affiliated with Spartan Race.

Week-by-week training plan
WkFocusVolume
01Base: trail volume + gripLong trail run 7 mi2h 55

  1. Tue

    Oct 6

    Hill intervals 5 × 90 s

    30 min
    • 15 min easy
    • 5 × 90 s uphill hard · add 6 burpees at the top of each rep
    • 10 min easy

  2. Wed

    Oct 7

    Grip + carry strength

    35 min
    • Grip is what fails first on race day; train it fresh
    ExerciseSets×RepsLoad
    Dead hang4 × 30 s—
    Towel pull-up3 × 5–8—
    Farmers carry4 × 40 m2 × 55 lb
    Bucket / sandbag carry3 × 60 m70 lb
    Plate pinch hold3 × 30 s—

  3. Fri

    Oct 9

    Obstacle skills circuit

    30 min
    • J-hook drill: 5 × foot lock on the rope
    • Monkey bars / rig: 3 traverses
    • Wall climbs 6–8 ft: 4 reps
    • Spear throw: 20 throws from 10 m · a miss costs 30 burpees
    • Burpees: 30 total · chest to ground, jump at the top — race standard

  4. Sun

    Oct 11

    Long trail run 7 mi

    80 min
    • 7 mi on trails or hills · about 10:25/mi on flats
    • Every 15 min: 10 burpees or a 30 m bear crawl · practise moving between obstacles on tired legs
02Base: trail volume + gripLong trail run 8 mi3h 10
4 sessions

  1. Tue

    Oct 13

    Hill intervals 6 × 90 s

    30 min
    • 15 min easy
    • 6 × 90 s uphill hard · add 7 burpees at the top of each rep
    • 10 min easy

  2. Wed

    Oct 14

    Grip + carry strength

    35 min
    • Grip is what fails first on race day; train it fresh
    ExerciseSets×RepsLoad
    Dead hang4 × 40 s—
    Towel pull-up3 × 5–8—
    Farmers carry4 × 40 m2 × 55 lb
    Bucket / sandbag carry3 × 60 m70 lb
    Plate pinch hold3 × 30 s—

  3. Fri

    Oct 16

    Obstacle skills circuit

    30 min
    • J-hook drill: 5 × foot lock on the rope
    • Monkey bars / rig: 4 traverses
    • Wall climbs 6–8 ft: 5 reps
    • Spear throw: 20 throws from 10 m · a miss costs 30 burpees
    • Burpees: 40 total · chest to ground, jump at the top — race standard

  4. Sun

    Oct 18

    Long trail run 8 mi

    95 min
    • 8 mi on trails or hills · about 10:25/mi on flats
    • Every 15 min: 10 burpees or a 30 m bear crawl · practise moving between obstacles on tired legs
03Base: trail volume + gripLong trail run 9 mi3h 25
4 sessions

  1. Tue

    Oct 20

    Hill intervals 6 × 90 s

    35 min
    • 15 min easy
    • 6 × 90 s uphill hard · add 8 burpees at the top of each rep
    • 10 min easy

  2. Wed

    Oct 21

    Grip + carry strength

    40 min
    • Grip is what fails first on race day; train it fresh
    ExerciseSets×RepsLoad
    Dead hang4 × 45 s—
    Towel pull-up3 × 5–8—
    Farmers carry4 × 40 m2 × 55 lb
    Bucket / sandbag carry3 × 60 m70 lb
    Plate pinch hold3 × 30 s—

  3. Fri

    Oct 23

    Obstacle skills circuit

    35 min
    • J-hook drill: 5 × foot lock on the rope
    • Monkey bars / rig: 4 traverses
    • Wall climbs 6–8 ft: 6 reps
    • Spear throw: 20 throws from 10 m · a miss costs 30 burpees
    • Burpees: 45 total · chest to ground, jump at the top — race standard

  4. Sun

    Oct 25

    Long trail run 9 mi

    95 min
    • 9 mi on trails or hills · about 10:25/mi on flats
    • Every 15 min: 10 burpees or a 30 m bear crawl · practise moving between obstacles on tired legs
04Cutback weekLong trail run 7.5 mi3h 00
4 sessions

  1. Tue

    Oct 27

    Easy trail run

    30 min
    • Easy trail running · about 10:25/mi

  2. Wed

    Oct 28

    Grip + carry strength

    30 min
    • Grip is what fails first on race day; train it fresh
    ExerciseSets×RepsLoad
    Dead hang4 × 30 s—
    Towel pull-up3 × 5–8—
    Farmers carry4 × 40 m2 × 55 lb
    Bucket / sandbag carry3 × 60 m70 lb
    Plate pinch hold3 × 30 s—

  3. Fri

    Oct 30

    Obstacle skills circuit

    30 min
    • Rope climb 3 × after a 400 m run
    • Monkey bars / rig: 4 traverses
    • Wall climbs 6–8 ft: 6 reps
    • Spear throw: 20 throws from 10 m · a miss costs 30 burpees
    • Burpees: 30 total · chest to ground, jump at the top — race standard

  4. Sun

    Nov 1

    Long trail run 7.5 mi

    90 min
    • 7.5 mi on trails or hills · about 10:25/mi on flats
    • Every 15 min: 10 burpees or a 30 m bear crawl · practise moving between obstacles on tired legs
05Build: hills + obstacle skillLong trail run 10 mi3h 45
4 sessions

  1. Tue

    Nov 3

    Hill intervals 7 × 90 s

    35 min
    • 15 min easy
    • 7 × 90 s uphill hard · add 8 burpees at the top of each rep
    • 10 min easy

  2. Wed

    Nov 4

    Grip + carry strength

    40 min
    • Grip is what fails first on race day; train it fresh
    ExerciseSets×RepsLoad
    Dead hang4 × 55 s—
    Towel pull-up3 × 5–8—
    Farmers carry4 × 40 m2 × 55 lb
    Bucket / sandbag carry3 × 60 m70 lb
    Plate pinch hold3 × 30 s—

  3. Fri

    Nov 6

    Obstacle skills circuit

    35 min
    • Rope climb 4 × to the top
    • Monkey bars / rig: 5 traverses
    • Wall climbs 6–8 ft: 7 reps
    • Spear throw: 20 throws from 10 m · a miss costs 30 burpees
    • Burpees: 55 total · chest to ground, jump at the top — race standard

  4. Sun

    Nov 8

    Long trail run 10 mi

    115 min
    • 10 mi on trails or hills · about 10:25/mi on flats
    • Every 15 min: 10 burpees or a 30 m bear crawl · practise moving between obstacles on tired legs
06Build: hills + obstacle skillLong trail run 10.5 mi4h 05
4 sessions

  1. Tue

    Nov 10

    Hill intervals 8 × 90 s

    40 min
    • 15 min easy
    • 8 × 90 s uphill hard · add 8 burpees at the top of each rep
    • 10 min easy

  2. Wed

    Nov 11

    Grip + carry strength

    45 min
    • Grip is what fails first on race day; train it fresh
    ExerciseSets×RepsLoad
    Dead hang4 × 65 s—
    Towel pull-up3 × 5–8—
    Farmers carry4 × 40 m2 × 55 lb
    Bucket / sandbag carry3 × 60 m70 lb
    Plate pinch hold3 × 30 s—

  3. Fri

    Nov 13

    Obstacle skills circuit

    40 min
    • Rope climb 4 × to the top
    • Monkey bars / rig: 6 traverses
    • Wall climbs 6–8 ft: 7 reps
    • Spear throw: 20 throws from 10 m · a miss costs 30 burpees
    • Burpees: 65 total · chest to ground, jump at the top — race standard

  4. Sun

    Nov 15

    Long trail run 10.5 mi

    120 min
    • 10.5 mi on trails or hills · about 10:25/mi on flats
    • Every 15 min: 10 burpees or a 30 m bear crawl · practise moving between obstacles on tired legs
07Build: hills + obstacle skillLong trail run 11.5 mi4h 25
4 sessions

  1. Tue

    Nov 17

    Hill intervals 9 × 90 s

    45 min
    • 15 min easy
    • 9 × 90 s uphill hard · add 8 burpees at the top of each rep
    • 10 min easy

  2. Wed

    Nov 18

    Grip + carry strength

    50 min
    • Grip is what fails first on race day; train it fresh
    ExerciseSets×RepsLoad
    Dead hang4 × 75 s—
    Towel pull-up3 × 5–8—
    Farmers carry4 × 40 m2 × 55 lb
    Bucket / sandbag carry3 × 60 m70 lb
    Plate pinch hold3 × 30 s—

  3. Fri

    Nov 20

    Obstacle skills circuit

    45 min
    • Rope climb 4 × to the top
    • Monkey bars / rig: 7 traverses
    • Wall climbs 6–8 ft: 8 reps
    • Spear throw: 20 throws from 10 m · a miss costs 30 burpees
    • Burpees: 75 total · chest to ground, jump at the top — race standard

  4. Sun

    Nov 22

    Long trail run 11.5 mi

    125 min
    • 11.5 mi on trails or hills · about 10:25/mi on flats
    • Every 15 min: 10 burpees or a 30 m bear crawl · practise moving between obstacles on tired legs
08Cutback weekLong trail run 7.5 mi3h 05
4 sessions

  1. Tue

    Nov 24

    Easy trail run

    30 min
    • Easy trail running · about 10:25/mi

  2. Wed

    Nov 25

    Grip + carry strength

    35 min
    • Grip is what fails first on race day; train it fresh
    ExerciseSets×RepsLoad
    Dead hang4 × 30 s—
    Towel pull-up3 × 5–8—
    Farmers carry4 × 40 m2 × 55 lb
    Bucket / sandbag carry3 × 60 m70 lb
    Plate pinch hold3 × 30 s—

  3. Fri

    Nov 27

    Obstacle skills circuit

    30 min
    • Rope climb 3 × after a 400 m run
    • Monkey bars / rig: 7 traverses
    • Wall climbs 6–8 ft: 8 reps
    • Spear throw: 20 throws from 10 m · a miss costs 30 burpees
    • Burpees: 30 total · chest to ground, jump at the top — race standard

  4. Sun

    Nov 29

    Long trail run 7.5 mi

    90 min
    • 7.5 mi on trails or hills · about 10:25/mi on flats
    • Every 15 min: 10 burpees or a 30 m bear crawl · practise moving between obstacles on tired legs
09Peak: race-simulation long runsLong trail run 12.5 mi4h 50
4 sessions

  1. Tue

    Dec 1

    Hill intervals 9 × 90 s

    45 min
    • 15 min easy
    • 9 × 90 s uphill hard · add 9 burpees at the top of each rep
    • 10 min easy

  2. Wed

    Dec 2

    Grip + carry strength

    50 min
    • Grip is what fails first on race day; train it fresh
    ExerciseSets×RepsLoad
    Dead hang4 × 80 s—
    Towel pull-up3 × 5–8—
    Farmers carry4 × 40 m2 × 55 lb
    Bucket / sandbag carry3 × 60 m70 lb
    Plate pinch hold3 × 30 s—

  3. Fri

    Dec 4

    Obstacle skills circuit

    45 min
    • Rope climb 3 × after a 400 m run
    • Monkey bars / rig: 7 traverses
    • Wall climbs 6–8 ft: 9 reps
    • Spear throw: 20 throws from 10 m · a miss costs 30 burpees
    • Burpees: 80 total · chest to ground, jump at the top — race standard

  4. Sun

    Dec 6

    Long trail run 12.5 mi

    150 min
    • 12.5 mi on trails or hills · about 10:25/mi on flats
    • Every 15 min: 10 burpees or a 30 m bear crawl · practise moving between obstacles on tired legs
10Peak: race-simulation long runsLong trail run 13.5 mi5h 15
4 sessions

  1. Tue

    Dec 8

    Hill intervals 10 × 90 s

    50 min
    • 15 min easy
    • 10 × 90 s uphill hard · add 9 burpees at the top of each rep
    • 10 min easy

  2. Wed

    Dec 9

    Grip + carry strength

    55 min
    • Grip is what fails first on race day; train it fresh
    ExerciseSets×RepsLoad
    Dead hang4 × 90 s—
    Towel pull-up3 × 5–8—
    Farmers carry4 × 40 m2 × 55 lb
    Bucket / sandbag carry3 × 60 m70 lb
    Plate pinch hold3 × 30 s—

  3. Fri

    Dec 11

    Obstacle skills circuit

    50 min
    • Rope climb 3 × after a 400 m run
    • Monkey bars / rig: 8 traverses
    • Wall climbs 6–8 ft: 10 reps
    • Spear throw: 20 throws from 10 m · a miss costs 30 burpees
    • Burpees: 90 total · chest to ground, jump at the top — race standard

  4. Sun

    Dec 13

    Long trail run 13.5 mi

    160 min
    • 13.5 mi on trails or hills · about 10:25/mi on flats
    • Every 15 min: 10 burpees or a 30 m bear crawl · practise moving between obstacles on tired legs
11TaperLong trail run 7 mi3h 20
4 sessions

  1. Tue

    Dec 15

    Hill intervals 10 × 90 s

    40 min
    • 15 min easy
    • 10 × 90 s uphill hard · add 9 burpees at the top of each rep
    • 10 min easy

  2. Wed

    Dec 16

    Grip + carry strength

    40 min
    • Grip is what fails first on race day; train it fresh
    ExerciseSets×RepsLoad
    Dead hang4 × 90 s—
    Towel pull-up3 × 5–8—
    Farmers carry4 × 40 m2 × 55 lb
    Bucket / sandbag carry3 × 60 m70 lb
    Plate pinch hold3 × 30 s—

  3. Fri

    Dec 18

    Obstacle skills circuit

    40 min
    • Rope climb 3 × after a 400 m run
    • Monkey bars / rig: 8 traverses
    • Wall climbs 6–8 ft: 10 reps
    • Spear throw: 20 throws from 10 m · a miss costs 30 burpees
    • Burpees: 90 total · chest to ground, jump at the top — race standard

  4. Sun

    Dec 20

    Long trail run 7 mi

    80 min
    • 7 mi on trails or hills · about 10:25/mi on flats
    • Every 15 min: 10 burpees or a 30 m bear crawl · practise moving between obstacles on tired legs
12Race weekRace1h 30
4 sessions

  1. Tue

    Dec 22

    Hill intervals 10 × 90 s

    30 min
    • 15 min easy
    • 10 × 90 s uphill hard · add 9 burpees at the top of each rep
    • 10 min easy

  2. Wed

    Dec 23

    Grip + carry strength

    30 min
    • Grip is what fails first on race day; train it fresh
    ExerciseSets×RepsLoad
    Dead hang2 × 90 s—
    Towel pull-up3 × 5–8—
    Farmers carry4 × 40 m2 × 55 lb
    Bucket / sandbag carry3 × 60 m70 lb
    Plate pinch hold3 × 30 s—

  3. Fri

    Dec 25

    Obstacle tune-up

    30 min
    • Rope climb 3 × after a 400 m run
    • Monkey bars / rig: 8 traverses
    • Wall climbs 6–8 ft: 10 reps
    • Spear throw: 20 throws from 10 m · a miss costs 30 burpees
    • Burpees: 90 total · chest to ground, jump at the top — race standard

  4. Sun

    Dec 27

    Race day: Spartan Trifecta (Sprint, Super and Beast)

    • 21 km, about 30 obstacles · start controlled; the first mile is congested
    • Save grip for the rig and rope · don't hang on bars longer than you must

Your paces

Easy trail
10:25/mi
Threshold
7:53/mi
Race pace (flat equivalent)
8:07/mi