PlanByWeek

OCR Training Plan

12 weeks·4 days / wk·ocr·intermediate

Weeks
12
Sessions
48
Peak week
4h 25
week 10
Long trail run
1h 50
week 10
Taper
2 wk
BaseCutbackBuildPeakTaperRace
Week-by-week training plan
WkFocusVolume
01Base: trail volume + gripLong trail run 4.5 mi2h 30

  1. Tue

    Oct 6

    Hill intervals 5 × 90 s

    30 min
    • 15 min easy
    • 5 × 90 s uphill hard · add 4 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 m55 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
    • Burpees: 20 total · chest to ground, jump at the top — race standard

  4. Sun

    Oct 11

    Long trail run 4.5 mi

    55 min
    • 4.5 mi on trails or hills · about 10:25/mi on flats
    • Every 15 min: 7 burpees or a 30 m bear crawl · practise moving between obstacles on tired legs

Weeks 2–12 locked

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02Base: trail volume + gripLong trail run 5.5 mi2h 40
03Base: trail volume + gripLong trail run 6 mi2h 55
04Cutback weekLong trail run 5 mi2h 30
05Build: hills + obstacle skillLong trail run 6.5 mi3h 10
06Build: hills + obstacle skillLong trail run 7.5 mi3h 25
07Build: hills + obstacle skillLong trail run 8 mi3h 45
08Cutback weekLong trail run 5 mi2h 35
09Peak: race-simulation long runsLong trail run 8.5 mi4h 05
10Peak: race-simulation long runsLong trail run 9.5 mi4h 25
11TaperLong trail run 4.5 mi2h 55
12Race weekRace1h 30

Your paces

Easy trail
10:25/mi
Threshold
7:53/mi
Race pace (flat equivalent)
7:43/mi

The numbers

About this plan

This ocr training plan prepares an intermediate racer for the obstacle course race — about 10 km and 20 obstacles — over 12 weeks. Weekly time climbs from 2.5 to 4.4 hours by week 10, with 3.4 h in week 6.

12 obstacle course race skill sessions cover rope, rig and walls; hangs reach 90 s. Burpees rise to 60 a session against a 20-burpee penalty, and the obstacle course race long run reaches 110 minutes in week 10.

Cutbacks: week 4 (2.5 h) and week 8 (2.6 h). Race week is 1.5 h, about 36 hours in all.

4 sessions and 2.5 hours open this 12-week plan, topped by a 55 min Sunday.

Structure: base weeks 1–3 (2.5–2.9 h), build weeks 5–7 (3.2–3.8 h), peak weeks 9–10 (4.1–4.4 h), taper week 11 (2.9 h) and race week 12 (1.5 h).

Weeks 1–4 run 2.5, 2.7, 2.9 and 2.5 hours. The last four weeks run 4.1, 4.4, 2.9 and 1.5 hours. Key sessions per week range from 1 to 4, 40 across the plan.

Questions

FAQ

How long is the ocr training plan?

12 weeks, 4 sessions a week, 2.5 → 4.4 hours for the obstacle course race.

How do I train grip for the obstacle course race?

40 key obstacle course race sessions include hangs (to 90 s) and carries.

How much burpee work is in the ocr training plan?

Up to 60 per session, 3× the obstacle course race's 20-rep penalty.

What is the longest run in the ocr training plan?

110 minutes on trails in week 10, with burpees every 15 minutes.

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