19 Sep Tough Mudder 2015 training

In this post I’ll explain MY training program for Tough Mudder, I am not saying this is the only way to train for these type of events and I am certainly not saying it’s the best. It’s just the way I, a 33-year-old single dad from St. Helens did.

But first off all, Just in case you don’t know what a Tough Mudder is, then let me explain 🙂

The particular Tough Mudder that my team (The Monster Squad) and I completed was Tough Mudder North West held at the Cholmondeley Estate, Cheshire. It was a gruelling 11.5mile (18.5km) endurance event with 26 military-style obstacles that challenged our mental states as well as our physical strength.

Training Plan:

This year was my 3rd Tough Mudder in a row, so I had a decent idea what I would be up against so I changed my training accordingly:

Endurance/Running:

WEEK 1:
Monday: Rest Day
Tuesday: 30 min jog/easy run (don’t go crazy its your first day)
Wednesday: 30 min easy run
Thursday: Rest Day
Friday: 30 min easy/recovery run
Saturday: Rest Day
Sunday: 2-3 mile run (3.2-4.8km)

WEEK 2:
Monday: Rest Day
Tuesday: 30 min easy run
Wednesday: 30 min run
Thursday: Rest Day
Friday: 30 min easy/recovery run
Saturday: Rest Day
Sunday: 5-6 mile run (8.05-9.6km)

WEEK 3:
Monday: Rest Day
Tuesday: 40 min easy run
Wednesday: 30 min run
Thursday: Rest Day
Friday: 40 min run
Saturday: Rest Day
Sunday: 60 min long run

WEEK 4:
Monday: Rest Day
Tuesday: 40 min easy run / recovery run
Wednesday: 30 min run
Thursday: Rest Day
Friday: 40 min run
Saturday: Rest Day
Sunday: 8-9 mile run (12.8-14.4km)

WEEK 5:
Monday: Rest Day
Tuesday: 40 min easy run / recovery run
Wednesday: 30 min run
Thursday: Rest Day
Friday: 40 min run fast pace
Saturday: Rest Day
Sunday: 1hour run

WEEK 6:
Monday: Rest Day
Tuesday: 40 min easy run / recovery run
Wednesday: 30 min run
Thursday: Rest Day
Friday: 50 min run fast pace
Saturday: Rest Day
Sunday: 10-11 mile run (16-17.7km)

WEEK 7:
Monday: Rest Day
Tuesday: 40 min easy run / recovery run
Wednesday: 30 min run fast pace
Thursday: Rest Day
Friday: 40 min run fast pace
Saturday: Rest Day
Sunday: 12-13 mile run (19.3-20.9km)

WEEK 8:
Monday: Rest Day
Tuesday: 40 min easy run / recovery run
Wednesday: 30 min run fast pace
Thursday: Rest Day
Friday: 40 min run fast pace
Saturday: Rest Day
Sunday: 6-7 mile run (9.6-11.2km)

WEEK 9:
Monday: Rest Day
Tuesday: 40 min easy run / recovery run
Wednesday: Rest Day
Thursday: 50 min run fast pace
Friday: Rest Day
Saturday: RACE DAY!!!!!

Weight Training:

For strength I focused on training my Back, Chest and Legs. The following was done weekly from the start of training until the day of the race, increasing the amount of weight each week, leaving a 2-3 day rest period without training before Race Day.

DAY 1 – BACK:
Dumbbell Bent-Over Row (Single-Arm)

2 Sets of 10 reps (half your maximum weight)
5 Sets of 6-8 reps (maximum weight)

Wide Grip Pull Ups
6 Sets of 5-6 reps (though I was aiming to do 10 Sets of 10 reps, but I am fat so I couldn’t)

Rope Straight-Arm Pulldown
2 Sets of 10 reps (half your maximum weight)
5 Sets of 6-8 reps (maximum weight)

Rope Straight-Arm Pulldown
2 Sets of 10 reps (half your maximum weight)
5 Sets of 6-8 reps (maximum weight)

Seated Back Extension
2 Sets of 10 reps (half your maximum weight)
3 Sets of 6-8 reps (maximum weight)

DAY 2 – CHEST:
Dumbbell Bench Press
2 Sets of 10 reps (half your maximum weight)
5 Sets of 6 reps (maximum weight)

Incline Dumbbell Flyes
2 Sets of 10 reps (half your maximum weight)
5 Sets of 6 reps (maximum weight)

Low Cable Crossover
2 Sets of 10 reps (half your maximum weight)
5 Sets of 6 reps (maximum weight)

DAY 3 – LEGS:
Wide-Stance Leg Press
2 Sets of 10 reps (half your maximum weight)
5 Sets of 6 reps (maximum weight)

Leg Extensions
2 Sets of 10 reps (half your maximum weight)
5 Sets of 6 reps (maximum weight)

Leg Curls
2 Sets of 10 reps (half your maximum weight)
5 Sets of 6 reps (maximum weight)

Calf Raises
2 Sets of 10 reps (half your maximum weight)
5 Sets of 6 reps (maximum weight)

And thats it! Our guide to Tough Mudder 2015 training. My team managed the course in about 4 hours and although it was a tough event we all had fun and are looking to sign up for next year.

If you have any questions or just want to get in touch then get us on our Contact page or email us on david@thesingledad.co.uk

Tough Mudder 2015

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