OCR Training Plan

12 weeks·4 days / wk·ocr·intermediate

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Weeks: 12
Sessions: 48
Peak week: 4h 25; week 10
Long trail run: 1h 50; week 10
Taper: 2 wk

BaseCutbackBuildPeakTaperRace

Focus

Volume

Base: trail volume + gripLong trail run 4.5 mi

2h 30

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
Wed
Oct 7
Grip + carry strength
35 min
- Grip is what fails first on race day; train it fresh
Exercise Sets×Reps Load Rest
Dead hang 4 × 30 s — 90 s
Towel pull-up 3 × 5–8 — 2 min
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Bucket / sandbag carry 3 × 60 m 55 lb 90 s
Plate pinch hold 3 × 30 s — 60 s
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
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

Base: trail volume + gripLong trail run 5.5 mi

2h 40

4 sessions

Tue
Oct 13
Hill intervals 6 × 90 s
30 min
- 15 min easy
- 6 × 90 s uphill hard · add 4 burpees at the top of each rep
- 10 min easy
Wed
Oct 14
Grip + carry strength
35 min
- Grip is what fails first on race day; train it fresh
Exercise Sets×Reps Load Rest
Dead hang 4 × 40 s — 90 s
Towel pull-up 3 × 5–8 — 2 min
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Bucket / sandbag carry 3 × 60 m 55 lb 90 s
Plate pinch hold 3 × 30 s — 60 s
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
- Burpees: 25 total · chest to ground, jump at the top — race standard
Sun
Oct 18
Long trail run 5.5 mi
65 min
- 5.5 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

Base: trail volume + gripLong trail run 6 mi

2h 55

4 sessions

Tue
Oct 20
Hill intervals 6 × 90 s
35 min
- 15 min easy
- 6 × 90 s uphill hard · add 5 burpees at the top of each rep
- 10 min easy
Wed
Oct 21
Grip + carry strength
40 min
- Grip is what fails first on race day; train it fresh
Exercise Sets×Reps Load Rest
Dead hang 4 × 45 s — 90 s
Towel pull-up 3 × 5–8 — 2 min
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Bucket / sandbag carry 3 × 60 m 55 lb 90 s
Plate pinch hold 3 × 30 s — 60 s
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
- Burpees: 30 total · chest to ground, jump at the top — race standard
Sun
Oct 25
Long trail run 6 mi
65 min
- 6 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

Cutback weekLong trail run 5 mi

2h 30

4 sessions

Tue
Oct 27
Easy trail run
30 min
- Easy trail running · about 10:25/mi
Wed
Oct 28
Grip + carry strength
30 min
- Grip is what fails first on race day; train it fresh
Exercise Sets×Reps Load Rest
Dead hang 4 × 30 s — 90 s
Towel pull-up 3 × 5–8 — 2 min
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Bucket / sandbag carry 3 × 60 m 55 lb 90 s
Plate pinch hold 3 × 30 s — 60 s
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
- Burpees: 20 total · chest to ground, jump at the top — race standard
Sun
Nov 1
Long trail run 5 mi
60 min
- 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

Build: hills + obstacle skillLong trail run 6.5 mi

3h 10

4 sessions

Tue
Nov 3
Hill intervals 7 × 90 s
35 min
- 15 min easy
- 7 × 90 s uphill hard · add 5 burpees at the top of each rep
- 10 min easy
Wed
Nov 4
Grip + carry strength
40 min
- Grip is what fails first on race day; train it fresh
Exercise Sets×Reps Load Rest
Dead hang 4 × 55 s — 90 s
Towel pull-up 3 × 5–8 — 2 min
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Bucket / sandbag carry 3 × 60 m 55 lb 90 s
Plate pinch hold 3 × 30 s — 60 s
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
- Burpees: 35 total · chest to ground, jump at the top — race standard
Sun
Nov 8
Long trail run 6.5 mi
80 min
- 6.5 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

Build: hills + obstacle skillLong trail run 7.5 mi

3h 25

4 sessions

Tue
Nov 10
Hill intervals 8 × 90 s
40 min
- 15 min easy
- 8 × 90 s uphill hard · add 6 burpees at the top of each rep
- 10 min easy
Wed
Nov 11
Grip + carry strength
45 min
- Grip is what fails first on race day; train it fresh
Exercise Sets×Reps Load Rest
Dead hang 4 × 65 s — 90 s
Towel pull-up 3 × 5–8 — 2 min
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Bucket / sandbag carry 3 × 60 m 55 lb 90 s
Plate pinch hold 3 × 30 s — 60 s
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
- Burpees: 45 total · chest to ground, jump at the top — race standard
Sun
Nov 15
Long trail run 7.5 mi
80 min
- 7.5 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

Build: hills + obstacle skillLong trail run 8 mi

3h 45

4 sessions

Tue
Nov 17
Hill intervals 9 × 90 s
45 min
- 15 min easy
- 9 × 90 s uphill hard · add 6 burpees at the top of each rep
- 10 min easy
Wed
Nov 18
Grip + carry strength
50 min
- Grip is what fails first on race day; train it fresh
Exercise Sets×Reps Load Rest
Dead hang 4 × 75 s — 90 s
Towel pull-up 3 × 5–8 — 2 min
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Bucket / sandbag carry 3 × 60 m 55 lb 90 s
Plate pinch hold 3 × 30 s — 60 s
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
- Burpees: 50 total · chest to ground, jump at the top — race standard
Sun
Nov 22
Long trail run 8 mi
85 min
- 8 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

Cutback weekLong trail run 5 mi

2h 35

4 sessions

Tue
Nov 24
Easy trail run
30 min
- Easy trail running · about 10:25/mi
Wed
Nov 25
Grip + carry strength
35 min
- Grip is what fails first on race day; train it fresh
Exercise Sets×Reps Load Rest
Dead hang 4 × 30 s — 90 s
Towel pull-up 3 × 5–8 — 2 min
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Bucket / sandbag carry 3 × 60 m 55 lb 90 s
Plate pinch hold 3 × 30 s — 60 s
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
- Burpees: 20 total · chest to ground, jump at the top — race standard
Sun
Nov 29
Long trail run 5 mi
60 min
- 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

Peak: race-simulation long runsLong trail run 8.5 mi

4h 05

4 sessions

Tue
Dec 1
Hill intervals 9 × 90 s
45 min
- 15 min easy
- 9 × 90 s uphill hard · add 6 burpees at the top of each rep
- 10 min easy
Wed
Dec 2
Grip + carry strength
50 min
- Grip is what fails first on race day; train it fresh
Exercise Sets×Reps Load Rest
Dead hang 4 × 80 s — 90 s
Towel pull-up 3 × 5–8 — 2 min
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Bucket / sandbag carry 3 × 60 m 55 lb 90 s
Plate pinch hold 3 × 30 s — 60 s
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
- Burpees: 55 total · chest to ground, jump at the top — race standard
Sun
Dec 6
Long trail run 8.5 mi
105 min
- 8.5 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

Peak: race-simulation long runsLong trail run 9.5 mi

4h 25

4 sessions

Tue
Dec 8
Hill intervals 10 × 90 s
50 min
- 15 min easy
- 10 × 90 s uphill hard · add 6 burpees at the top of each rep
- 10 min easy
Wed
Dec 9
Grip + carry strength
55 min
- Grip is what fails first on race day; train it fresh
Exercise Sets×Reps Load Rest
Dead hang 4 × 90 s — 90 s
Towel pull-up 3 × 5–8 — 2 min
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Bucket / sandbag carry 3 × 60 m 55 lb 90 s
Plate pinch hold 3 × 30 s — 60 s
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
- Burpees: 60 total · chest to ground, jump at the top — race standard
Sun
Dec 13
Long trail run 9.5 mi
110 min
- 9.5 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

TaperLong trail run 4.5 mi

2h 55

4 sessions

Tue
Dec 15
Hill intervals 10 × 90 s
40 min
- 15 min easy
- 10 × 90 s uphill hard · add 6 burpees at the top of each rep
- 10 min easy
Wed
Dec 16
Grip + carry strength
40 min
- Grip is what fails first on race day; train it fresh
Exercise Sets×Reps Load Rest
Dead hang 4 × 90 s — 90 s
Towel pull-up 3 × 5–8 — 2 min
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Bucket / sandbag carry 3 × 60 m 55 lb 90 s
Plate pinch hold 3 × 30 s — 60 s
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
- Burpees: 60 total · chest to ground, jump at the top — race standard
Sun
Dec 20
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

Race weekRace

1h 30

4 sessions

Tue
Dec 22
Hill intervals 10 × 90 s
30 min
- 15 min easy
- 10 × 90 s uphill hard · add 6 burpees at the top of each rep
- 10 min easy
Wed
Dec 23
Grip + carry strength
30 min
- Grip is what fails first on race day; train it fresh
Exercise Sets×Reps Load Rest
Dead hang 2 × 90 s — 90 s
Towel pull-up 3 × 5–8 — 2 min
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Bucket / sandbag carry 3 × 60 m 55 lb 90 s
Plate pinch hold 3 × 30 s — 60 s
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
- Burpees: 60 total · chest to ground, jump at the top — race standard
Sun
Dec 27
Race day: obstacle course race
- 10 km, about 20 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): 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.

Keep exploring

All obstacle plans

About this plan

FAQ

How long is the ocr training plan?

How do I train grip for the obstacle course race?

How much burpee work is in the ocr training plan?

What is the longest run in the ocr training plan?

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