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

Weeks 2–12 locked

Unlock the full plan.

  • Every session, every week
  • Paces and loads from your numbers
  • PDF, calendar and Garmin export
  • Re-plans when you miss a key session
Billing period

Annual works out at $6.58 a month

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02Base: trail volume + gripLong trail run 8 mi3h 10
03Base: trail volume + gripLong trail run 9 mi3h 25
04Cutback weekLong trail run 7.5 mi3h 00
05Build: hills + obstacle skillLong trail run 10 mi3h 45
06Build: hills + obstacle skillLong trail run 10.5 mi4h 05
07Build: hills + obstacle skillLong trail run 11.5 mi4h 25
08Cutback weekLong trail run 7.5 mi3h 05
09Peak: race-simulation long runsLong trail run 12.5 mi4h 50
10Peak: race-simulation long runsLong trail run 13.5 mi5h 15
11TaperLong trail run 7 mi3h 20
12Race weekRace1h 30

Your paces

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