Off-Road Race Training Plan

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The Gym Circuit

Get fit and build up the total-body strength you need to tackle the trickier features of an off-road race.

With terrain including trails, hills, log piles, deep puddles, cargo nets and even bogs, they’re a perfect antidote to unimaginative road races and less painful than obstacle races with their icy water and electric shocks.

"Off-road events are brilliant fun, allowing you to embrace your inner child by tearing through the forest and splashing around in puddles," says John Gladwin, organiser of the Grim Challenge, a 13km off-road run across an army vehicle testing track in Hampshire. "They’re also a great way of improving your fitness because the mixed terrain forces your body to use a wide variety of muscles."

An ex-international middle-distance runner, Gladwin knows a thing or two about training and has created this plan to ensure you make it to the finish line. "When training for a running event, the most important element is to run," says Gladwin. "But following my plan will also help you to avoid injury and build up the total-body strength you need to tackle the trickier features."

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Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	Run 5km at level 4	Gym circuit	Run 5km at level 5	Rest	Gym circuit	Run 5km at level 5
2	Rest	Run 2km at level 3 to warm up, then 12min at level 7, followed by a 2km warm-down run at level 3	Gym circuit	Run 5km at level 5	Rest	Gym circuit	Run 6.5km at level 5
3	Rest	Run 2km at level 3 to warm up, then do 3x3min runs at level 8 with 2min at level 1 between runs, followed by a 2km warm-down run at level 3	Gym circuit	Run 6km at level 5	Rest	Gym circuit	Run 8km at level 5
4	Rest	Run 2km at level 3 to warm up, then do 4x3min runs at level 8 with 2min at level 1 between runs, followed by a 2km warm-down run at level 3	Gym circuit	Run 6km at level 5	Rest	Gym circuit	Run 9.5km at level 6
5	Rest	Run 2km at level 3 to warm up, then do 5x3min runs at level 8 with 2min at level 1 between runs, followed by a 2km warm-down run at level 3	Gym circuit	Run 7km at level 5	Rest	Gym circuit	Run 11km at level 6
6	Rest	Run 2km at level 4 to warm up, then do 6x3min runs at level 8 with 2min at level 1 between runs, followed by a 2km warm-down run at level 3	Gym circuit	Run 7km at level 5	Rest	Gym circuit	Run 13km at level 6
7	Rest	Run 2km at level 4 to warm up, then do 8x3min runs at level 8 with 2min at level 1 between runs, followed by a 2km warm-down run at level 3	Gym circuit	Run 8km at level 5	Rest	Gym circuit	Run 5km at level 5 to warm up, then 6min at level 8, followed by a 5km warm-down run at level 3
8	Rest	Run 10km as fast as you can	Rest	Run 6km at level 5	Rest	Rest	RACE DAY

Effort Level

Easy, up to a gentle pace: 0-3

Able to hold a conversation: 4-5

Getting out of breath: 6-7

Can't talk, uncomfortable: 8-9

Flat-out sprint: 10

The Gym Circuit

‘To replicate the full-on nature of race day, do this at maximum intensity,’ says Gladwin. ‘Do as many reps as you can of each exercise for 3sec, with 30sec rest between each. Every week from week 3, add five seconds to the time you spend doing each exercise, so by week 8 you’ll be doing one minute of exercise.

‘Repeat the moves for a total of three circuits, with three minutes’ rest between circuits. If you’re feeling comfortable after week 3, add an extra circuit, and again after week 6. For the barbell moves, use the heaviest weight that you can complete all the moves with using perfect form.’

Squat thrust

Start in a press-up position, with your legs out straight behind you and your hands 1½ shoulder-width apart.

Explosively pull your legs forwards until they’re tucked under you, then kick them out behind you.

Keep your hands on the floor throughout the move.

Press-up

Start with your hands 1½ shoulder-width apart and body straight from head to heels.

Lower yourself until your elbows reach 90˚, then press back up explosively.

Jump squat

Stand with your feet shoulder-width apart, then squat until your thighs are parallel to the floor.

Push your feet into the ground and jump.

Good morning

Stand with feet shoulder-width apart. Rest a barbell across the back of your shoulders, not your neck, and grasp it overhand with your hands just outside your shoulders.

Bend forwards from the hips, not the waist, and bend your knees slightly.

Lean forwards until you feel a good stretch in your hamstrings, but don’t go beyond horizontal.

Keep a natural arch in your lower back and push your hips back to maintain balance.