Free OCR training plan.
Run. Hang. Carry. Repeat.
Improve your fitness and learn how to train smart, run fast, and be strong.
A structured, periodized, scientific, and educational exercise training plan.
For obstacle course racers (OCR) or Spartan race newbies.
Informed by experimental and empirical evidence.
Designed by me, Thomas Solomon PhD.
Do you regularly use this training plan?
Because you are new to this plan, it is essential that you read all of the information below before using the plan. 
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Medical information
Fitness tests
Before you join this training plan for the first time, complete the following 3 fitness tests to help ensure you are working at the right intensities during the sessions. Fitness test weeks recur during the plan to see how you're progressing and to re-calibrate your training intensities. If you're re-joining the plan after a break (due to illness, injury, or apathy), please repeat the tests.
Start with Run Warm-up (see suggestion here), then:
Race 3 kilometres as fast as you can. I.e., run 7.5 laps of a 400-metre running track, or find a flat and uninterrupted route using Mapmyrun, or set a 3 km distance function on your GPS watch.
Compare your finish time against the pacing table (see chart here) to see what your training paces should be.
Finish with 5 mins of Easy effort running followed by Cool-down exercises (see suggestion here).
Start with Grip Warm-up (see suggestion here), then:
Dead-hang on a pull-up bar with a closed grip (thumbs wrapped) and record time to failure. This time will be used to determine your hangtime in the grip training sessions.
Finish with Cool-down exercises (see suggestion here).
Start with Circuit Warm-up (see suggestion here), then:
Wide-arm pull-ups to failure, palms facing forwards, closed-grip (thumbs wrapped), chin-over-bar, no kipping. Study this video for correct pull-up form.
Record the total number of unbroken reps you can complete.
Finish with Cool-down exercise (see suggestion here). NOTE: if you cannot do a pull-up, start with these:
Scapular pull-ups. Progressing to
Self-assisted pull-ups. Progressing to
Band-assisted pull-ups. Progressing to
Machine-assisted pull-ups. It will take time but STICK AT IT! Using this progression combined with the exercises prescribed in the circuit sessions will help build the strength you need to eventually nail a pull-up.
NOTE: Warm-up and cool-down exercises are described in a section further down this page (click here).
Once you have completed the fitness tests, you are ready to rock!
The training plan below is structured around two 6-month macrocycles each containing three 4-week mesocycles, and each mesocycle contains two higher-load "stress" weeks followed by a "deload" week and a low-load "recovery" week:
Macrocycle 1: Base-phase (Dec to Feb), Transition-phase (Mar and Apr), Race-phase (May and Jun).
Macrocycle 2: Base-phase (Jul), Transition-phase (Aug), Race-phase (Sept and Oct). November is a "rest phase".
Macrocycle 1: Base-phase (Dec to Feb), Transition-phase (Mar and Apr), Race-phase (May and Jun).
Macrocycle 2: Base-phase (Jul), Transition-phase (Aug), Race-phase (Sept and Oct). November is a "rest phase". 
Scroll down below the training plan for information about training intensity (RPE and running pace), descriptions of warm-up routines, and exercise videos.
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Rating of Perceived Exertion (RPE), Breathing rate, and the Talk test — how hard should you train?
Learn to be aware of your feelings, your breathing rate, and your ability to talk/sing, and set your training intensities according to your Rating of Perceived Exertion (RPE) out of 10, where RPE 1/10 is being sat down doing nothing and RPE 10/10 is maximal. Study the diagram below to learn what level of exertion to give for the various training intensities.
Please feel free to use and share this image but give credit to Thomas Solomon PhD.
Use the following guidelines to maximise your long-term gains for endurance racing:
80% to 95% of your weekly running time should be spent in the "Easy" domain at RPE 2-4/10. Increase your weekly volume by gradually increasing the weekly number of Easy runs and gradually increasing their duration. This will help condition your body to move faster for longer during your harder runs. Any hiking, running, riding, etc, that you add on top of the prescribed training should be kept in the "Easy" intensity domain at RPE 2-4/10.
Only 5% to 20% of your weekly running time should be spent doing "Hard" work, at or above RPE 6/10. These types of sessions are taxing, add a lot of strain to your body, and take longer to recover from. Sure, training hard every day will acutely increase your fitness, but it will also increase your risk of injury and accumulate excessive fatigue, making subsequent sessions feel harder and leaving you needing more time to recover from them. Don't aim to be mighty tomorrow; play the long game and be sensible. Train smart.
80% to 95% of your weekly running time should be spent in the "Easy" domain at RPE 2-4/10. Increase your weekly volume by gradually increasing the weekly number of Easy runs and gradually increasing their duration. This will help condition your body to move faster for longer during your harder runs. Any hiking, running, riding, etc, that you add on top of the prescribed training should be kept in the "Easy" intensity domain at RPE 2-4/10.
Only 5% to 20% of your weekly running time should be spent doing "Hard" work, at or above RPE 6/10. These types of sessions are taxing, add a lot of strain to your body, and take longer to recover from. Sure, training hard every day will acutely increase your fitness, but it will also increase your risk of injury and accumulate excessive fatigue, making subsequent sessions feel harder and leaving you needing more time to recover from them. Don't aim to be mighty tomorrow; play the long game and be sensible. Train smart.
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Running pace chart — how fast should you run?
When you have completed the 3 km Time Trial, find your finishing time in the first column of the chart below, then read across the row to find out what paces you should aim to run during your "Easy" and "Threshold" sessions when running on Flat terrain.
IMPORTANT: When doing uphill efforts or running on hilly/mountainous terrain, these estimated "flat terrain" paces are useless and should not be used as targets. In such circumstances, ignore pace and use the RPE scale along with the Breathing and Talk test descriptions to work at the correct level of exertion (click here).
When going up steep inclines on an "Easy" run, it is very likely that you will have to lower your pace to a hike in order to keep the intensity low. That is totally fine! Even Jon Albon, Kilian Jornet, Lindsay Webster, and Courtney Dauwalter hike when the grade gets steep.
IMPORTANT: When doing uphill efforts or running on hilly/mountainous terrain, these estimated "flat terrain" paces are useless and should not be used as targets. In such circumstances, ignore pace and use the RPE scale along with the Breathing and Talk test descriptions to work at the correct level of exertion (click here).
When going up steep inclines on an "Easy" run, it is very likely that you will have to lower your pace to a hike in order to keep the intensity low. That is totally fine! Even Jon Albon, Kilian Jornet, Lindsay Webster, and Courtney Dauwalter hike when the grade gets steep.| 3 k time-trial time (mm:ss) |
EASY pace RPE 2-4/10 |
THRESHOLD pace RPE 6-8/10 |
||
|---|---|---|---|---|
| (mm:ss) per km |
(mm:ss) per mile |
(mm:ss) per km |
(mm:ss) per mile |
|
| 8:00 | 03:57 | 06:21 | 03:00 | 04:50 |
| 8:30 | 04:10 | 06:42 | 03:10 | 05:06 |
| 9:00 | 04:23 | 07:03 | 03:20 | 05:22 |
| 9:30 | 04:36 | 07:24 | 03:30 | 05:37 |
| 10:00 | 04:49 | 07:44 | 3:40 | 5:43 |
| 10:30 | 05:01 | 08:05 | 03:49 | 06:09 |
| 11:00 | 05:14 | 08:26 | 03:59 | 06:25 |
| 11:30 | 05:27 | 08:47 | 04:09 | 06:41 |
| 12:00 | 05:40 | 09:07 | 04:19 | 06:56 |
| 12:30 | 05:53 | 09:28 | 04:29 | 07:12 |
| 13:00 | 06:06 | 09:49 | 04:38 | 07:28 |
| 13:30 | 06:19 | 10:09 | 04:48 | 07:44 |
| 14:00 | 06:31 | 10:30 | 04:58 | 07:59 |
| 14:30 | 06:44 | 10:50 | 05:08 | 08:15 |
| 15:00 | 06:57 | 11:11 | 05:17 | 08:31 |
| 15:30 | 07:10 | 11:32 | 05:27 | 08:46 |
| 16:00 | 07:23 | 11:52 | 05:37 | 09:02 |
Note: The values in the table above are based on VDOT formulae.
Why run at different paces?
EASY runs build your "endurance" and should be run no harder than RPE 4 / 10.
= totally comfortable, really slow jogging (or hiking on challenging terrain) that slightly increases your heart rate and breathing rate.
You could sustain this level of effort for several hours, without fatigue.
You could sustain this level of effort for several hours, without fatigue.
THRESHOLD sessions build your "Fatigue resistance" and should be run at ~ RPE 6 to 8 / 10.
= a comfortably hard effort that induces a highly noticeable increase in heart rate and breathing rate after a few minutes of running, where you are right on the edge of fatigue.
This is the kind of pace you could sustain for 30 to 40 minutes but, if you went any faster, you would fatigue quickly.
This is the kind of pace you could sustain for 30 to 40 minutes but, if you went any faster, you would fatigue quickly.
S.H.I.T. sessions build your "Speed and power" and should be run harder than RPE 8 / 10.
= an uncomfortably hard effort that induces a high heart rate and breathing rate and makes you hyperventilate.
There is no pace assigned to S.H.I.T. sessions, but it is the kind of speed you can only sustain for a short time (e.g. just a few seconds if you are sprinting, or a few minutes if you are running at your 1-mile race pace).
There is no pace assigned to S.H.I.T. sessions, but it is the kind of speed you can only sustain for a short time (e.g. just a few seconds if you are sprinting, or a few minutes if you are running at your 1-mile race pace).
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Circuits and Skimo sessions for obstacle course racers.
(clickable links to instructional videos) IMPORTANT: If you are new to using this training plan, spend the first couple of weeks simply studying the exercises below and practising proper technique (click links for videos). This will enable you to get stronger in a safe and healthy manner. Always "train smart to get fast and strong".
Circuit exercises:
Squat ¦
Forward lunge (alternating legs) ¦
Wall sit ¦
Step-up ¦
Glute bridge ¦
Hip hinge ¦
Standing calf-raise ¦
Seated calf raise ¦
Lying knee raise ¦
Ab walk out ¦
Side plank ¦
Wrist to knee crunch ¦
Plank ¦
Russian twist ¦
Superman ¦
Alternating bird dog ¦
Bench dip. ¦
Incline push-up ¦
Pike press ¦
Inverted row (high bar) ¦
Underhand inverted row (High bar) ¦
Plank ¦
Hollow-hold ¦
L-sit ¦
Wall sit
Skimo exercises:
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Warm-up and cool-down for running.
(clickable links to videos)
WARM-UP
Activation exercises:Complete 5 reps of each exercise at a low intensity (RPE 2/10) using a full range of motion, and move on to the next exercise.
Rocking frog. ¦ Alternating cossack squats. ¦ Walking knee hugs.. ¦ Walking ankle grabs. ¦ Walking squats. ¦ Walking lunges. ¦ Walking leg-swings. ¦ Lateral leg swings.
Progressive effort walk-jog-run on flat terrain:Start with 2 minutes Brisk walking with purpose, no harder than RPE 2/10.
Then 2 minutes of Easy-paced jogging, no harder than RPE 4/10.
Then 2 minutes of running, progressing up to Threshold, no harder than RPE 8/10.
Dynamic drills:Complete 2 x (5-secs, 15-sec rest) of each exercise at a moderate- to vigorous intensity (RPE 6-8/10).
Butt-kicks. ¦ High-knees. ¦ High-knee skips.
Strides:Run up to 6 x 10-second accelerations, with 1 min rest between each.
Accelerate to ~95% of maximal speed (not an all-out sprint).
Focus on running tall, looking forward, and being light on your feet with a fast foot turnover.
Warm-up complete. You are ready to rock!
COOL-DOWN
Super Easy jogging or brisk walking.
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Warm-up and cool-down for circuits and skimo sessions.
(clickable links to videos)
WARM-UP
Activation exercises:Complete 10-reps of each exercise at a low-intensity (RPE 2/10), and move on to the next exercise.
Rocking frog. ¦ Lying hip abduction. ¦ Lying hip adduction ¦ Lying hip internal rotation ¦ Lying hip external rotation ¦ Walking knee hugs.. ¦ Walking ankle grabs. ¦ Walking squats. ¦ Resistance band shoulder rotations. ¦ Resistance band pull-aparts. ¦ Scapular pull-ups.
Progressive effort walk-jog-run, or treadmill / x-trainer / elliptical / row-ergo:2-mins Super Easy (RPE 2/10)
2-mins Easy (RPE 4/10)
2-min progression up to Threshold (RPE 8/10).
NOTE: If you plan to do an Easy run on a Circuit day, integrate it into your Circuit session warm-up and cool-down.
Warm-up complete. You are ready to rock!
COOL-DOWN
Super Easy jogging or brisk walking, outside or treadmill / x-trainer / elliptical / row-ergo. Whatever you choose, keep the intensity easy (RPE 2 to 4 / 10).
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Warm-up and cool-down for grip sessions.
(clickable links to videos)
WARM-UP
Activation exercises:Complete 5 reps of each exercise at a low intensity (RPE 2/10) using a full range of motion, and move on to the next exercise.
Tennis ball or rubber ball squeezes in hand. ¦ Finger extensions (in a rubber band or compression sock). ¦ Resistance band shoulder rotations. ¦ Resistance band pull-aparts. ¦ Windmill arm swings (both directions).
Dynamic drills:Complete up to 10 reps of each exercise at a moderate intensity (RPE 4 to 6/10), have ~10 seconds rest, and move on to the next exercise.
The number of reps you choose, should be easy and not take you anywhere near failure (i.e. at least 5 reps left in reserve).
Scapular pull-ups.
Push-ups or Incline Push-ups if cannot do push-up.
Pull-ups or Self-assisted pull-ups if cannot do pull-ups.
Warm-up complete. Your hulk hands are ready!
NOTE: look at these videos to see examples of a Deadhang and a Towel deadhang.
COOL-DOWN
Static stretching, holding each position for 20-30-seconds and relaxing for 5-seconds.Abdominal stretch. ¦ Seated lower-back stretch. ¦ Lat stretch. ¦ Front deltoid stretch. ¦ Side deltoid stretch. ¦ Rear deltoid stretch. ¦ Brachioradialis stretch. ¦ Wrist extensor stretch. ¦ Wrist flexor stretch.
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Warm-up and cool-down for carry sessions.
(clickable links to videos)
WARM-UP
Activation exercises:Complete 5 reps of each exercise at a low intensity (RPE 2/10) using a full range of motion, and move on to the next exercise.
Rocking frog. ¦ Alternating cossack squats. ¦ Walking knee hugs.. ¦ Walking ankle grabs. ¦ Walking squats. ¦ Walking lunges. ¦ Walking leg-swings. ¦ Lateral leg swings. ¦ Tennis ball or rubber ball squeezes in hand. ¦ Finger extensions (in a rubber band or compression sock). ¦ Resistance band shoulder rotations. ¦ Resistance band pull-aparts. ¦ Windmill arm swings (both directions). ¦ Lateral cross-body arm swings.
Progressive effort walk-jog-run on flat terrain:Start with 2 minutes Brisk walking with purpose, no harder than RPE 2/10.
Then 2 minutes of Easy-paced jogging, no harder than RPE 4/10.
Then 2 minutes of running, progressing up to Threshold, no harder than RPE 8/10.
Dynamic drills:Complete 2 x (5-secs, 15-sec rest) of each exercise at a moderate- to vigorous intensity (RPE 6-8/10).
Butt-kicks.
High-knees.
High-knee skips.
Push-ups or Incline Push-ups if cannot do push-up.
Pull-ups or Self-assisted pull-ups if cannot do pull-ups.
Mountain climbers.
Strides:Run 8 x 15-second accelerations, with ~1 minute rest between each.
Accelerate to ~95% of maximal speed (not an all-out sprint).
Focus on running tall, looking forward, and being light on your feet with a fast foot turnover, but not sprinting.
Warm-up complete. You are ready to rock!
COOL-DOWN
Super Easy jogging or brisk walking.
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