Free training plan for obstacle course racers (OCR) and Spartan race athletes

Run. Hang. Carry. Repeat.

Improve your fitness and learn how to train smart, run fast, and be strong.

Graduation cap A structured, periodized, scientific, and educational exercise training plan for obstacle course race (OCR) and Spartan race newbies.

Graduation cap Informed by experimental and empirical evidence.

Graduation cap Designed by Thomas Solomon: a PhD scientist, an ACSM-certified Exercise Physiologist, and a UKVRN-registered nutritionist.

Important: If you're new to this training plan, read all of the information below before using it. Otherwise, click here if you're a regular user of this training plan.

red cross Medical information: The content of this page is for educational and informational purposes only and does not constitute medical advice of any kind. If you've never exercised before, the physical exercises on this page might not be appropriate for you. By voluntarily opting to use the exercises on this page, you are confirming that you have completed at least 30 minutes of moderate-intensity exercise on at least 3 days per week for at least the last 3 months, and you are confirming that you are medically cleared to participate in structured exercise (click here for a preparticipation screening sheet). If there is any reason that an increase in your current physical activity level may impair your health (due to, but not limited to, existing injury, illness, chronic health conditions or diseases, such as cardiovascular, metabolic, or kidney disease), you should consult your doctor before using this training plan. If increasing your current physical activity level causes any injury, illness, or disease, you must stop exercising and consult your doctor immediately.

alert Liability information: Accessing and using the content on this page (which includes, but is not limited to, the training plan and physical exercises) is voluntary, and you use the content at your own risk. Thomas Solomon assumes no liability for damage, loss, injury, illness, or death which may occur when using the content. For more info, see the terms of use (opens a new tab).

Fitness tests

Before joining this training plan for the first time, you must complete the following fitness test to help ensure you are working at the right intensities during the sessions. Fitness test weeks recur throughout the plan to assess your progress and recalibrate your training intensities. If you're re-joining the plan after a break (due to illness, injury, or apathy), please repeat the tests.

3 KILOMETER TIME TRIAL:

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.
Enter your finish time into the Pace Calculator (see calculator 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).

DEADHANG, FOR TIME:

Start with Grip Warm-up (see suggestion here), then:
Dead-hang on a pull-up bar with a closed grip (thumbs wrapped) and record your 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)..

PULL-UPS, AS MANY AS POSSIBLE:

Start with Circuit Warm-up (see suggestion here), then do:
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 exercises (see suggestion here).

important 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.

When you've completed the fitness test, you're ready to rock!

instructions The training plan below is structured around a 12-week macrocycle containing three 4-week mesocycle phases: a 4-week Base phase, a 4-week Transition phase, and a 4-week Race phase.

instructions Each mesocycle contains two higher-load "stress" weeks followed by a "deload" week and a low-load "recovery" week.

instructions The plan automatically updates every Monday and resets to the start of the base phase every 12 weeks.