Obstacle Course Race Long Course 7-10 Hours per Week - 12 Weeks

If your goal is to perform across both running and obstacles, this plan is built for you.
 
The OCR Plan combines structured run training with targeted strength and conditioning to prepare you for the demands of obstacle racing. Over the course of the plan, you’ll develop the endurance to keep moving, the strength to handle obstacles, and the resilience to maintain performance under fatigue.
 
Target Athlete
This plan is suited to athletes who:
Can run continuously for at least 45 minutes
Have some recent strength training experience
Are building toward a 3–8 mile obstacle course race
Want a structured approach to both running and strength
Training Structure
The plan includes a balanced weekly setup:
4 run sessions focused on endurance, pacing, and efficiency
2 strength sessions targeting functional strength and obstacle readiness
Training load progresses gradually, with regular recovery weeks to support adaptation and consistency.
 
Intensity Guidance
Run sessions can be delivered using pace, heart rate, or perceived effort, depending on your preference.
All workouts are structured and can be followed on compatible devices, guiding you through duration, intensity, and recovery.
Training Approach
This plan is built around balance and progression.
Most sessions are completed at lower intensities to build aerobic fitness and movement control, while key workouts introduce intensity to develop speed, strength, and the ability to perform under fatigue.
 
Strength work is integrated to support grip, core stability, and total-body resilience—key components for obstacle success.
 
Plan Benefits
This plan is designed to help you:
Improve endurance for sustained running efforts
Build functional strength for obstacle performance
Develop grip strength, core stability, and control
Improve pacing and effort management
Increase fatigue resistance across varied demands
Train with structure while reducing injury risk
 
Strength and Skill Integration
Strength sessions are designed to complement your running, focusing on:
Functional movement patterns
Stability and control
Strength relevant to climbing, carrying, and obstacle navigation
 
Flexibility and Use
Once added to your training platform, this plan can be:
Started at any time
Paused and resumed as needed
Reused for future race preparation