Another Tough Mudder training program

Well, now our personal trainer's had a crack and added in his own program for us to follow in preparation. When we received it this morning I think we all took a big gulp:

PART 1: RUNNING PROGRAM

SESSION ONE

Choose and oval that is between 400-500 metres in distance.

Run 1 Lap - walk half

Run 2 laps - walk half

Run 3 laps -Walk half

Run 4 laps – Walk half

Run 3 laps -Walk Half

Run 2 laps - Walk Half

Run 1 lap - Walk recovery to finish.

BASED ON 400 metre oval

TOTAL DISTANCE covered: 7.8kms

TOTAL DISTANCE RUNNING: 6.4kms

- Walk must be recovery, take it nice and slow to lower heart rate.

- The ‘run’ part must be done at about 75% of maximum speed.

RECORD TIMES!!

SESSION TWO

4 x 800mtres

1:1 RATIO (rest as long as it takes to complete the previous one)

Do at 80 – 100% of maximum speed.

RECORD TIMES.

SESSION THREE

Choose a mixed terrain course which you know is about 8- 10 kms in length.

For the duration of the course, change between a jog a sprint and a walk.

Record times.

PART 2:BODY WEIGHT PROGRAM

(Should be completed on same day or alternate days to running program. Aim to complete 2- 3 times per week)

Choose a park or a play ground which has a chin up bar or monkey bar.

COMPLETE THE FOLLOWING EXERCISES AS FAST AS YOU CAN.

100 x SQUATS

50 x Push Ups

50 x Walking lunges

Bridge walk 10 mtrs x 20

2 SETS with 5 Minutes recovery between sets.

45 Degree arm hang. 3 Minutes continuously.

Record how many times you fall to the ground

2 SETS!

Yikes. That in itself looks pretty tough, and then I'm combining it with the TM workout three mornings a week, plus one night of circuit training and one night of boxing, AND cycling to work. I'm up for the challenge, but the word 'overtraining' is starting to haunt me. Guess I'll just watch myself carefully and see how it goes.