Signed Up for Warrior Dash- How do I Train?

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robinskv
robinskv Posts: 107 Member
in Fitness and Exercise
I am doing a hybrid of P90x and Insanity, but what else can/should I do? This is all so new to me, I have never run a 5k, let alone one like this! Any help would be greatly appreciated!

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  • jaroyan
    jaroyan Posts: 13 Member
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    While circut training is going to get you in shape, what you need to work on is your stamina/endurance. Warrior Dash is only 3 miles which is a bit under 5k. Having said that, you need to be able to run those 3 miles without stopping in normal conditions. It looks like (from the website) that it's not overly concentrated on upper body strength, so at least you don't have to train like a Marine. I'd run 3-4 times a week for at least 2 months before hand. If you're not a runner, start sooner so you can walk-to-run if you have to; nike+, runner's world and fitness all have great programs which make it easy to start planning. As for the rest of it (the obstacles) I'd do what you're doing now (P90x and/or Insanity) about once a week while you're running. You should seriously think about pilates or a flow yoga routine to work in there a day a week as well to aid in strength training, but bring the intensity down. And remember to take a day off every week so your body so actually heal.

    Best of luck with your training.
  • yarmiah
    yarmiah Posts: 325 Member
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    Congratulations!

    I just completed my first WarriorDash a couple of weeks ago and had a BLAST!

    While it is a timed race, for me the challenge was to complete it, having never done it before. I have run a few 5K's
    and actually found this race quite "doable", even with the obstacles. I loved having the distance broken up with the obstacles(giving a break from the running) and enjoyed all of the obstacles.

    While I am no athelete, I would consider myself fairly fit. I hit the gym 5 times a week and do both cardio and strength training. My trainer did focus many of my workouts on upper body strength and that did come in handy for jumping over and climbing walls, as well as bear crawls did help me getting under some of the obstacles.

    Your PX90 and Insanity wil have you getting through those obstacles no problem. But as far as stamina/endurance for the running, my trainer swears by interval running. Depending on your level, run in 30 or 1 minute intervals, alternating between a run and jog/walk. Increase the speed and distance covered every week or so. I'm sure you will done just fine!

    I just signed up for next years race!

    Word of advice- bring a towel, a clean change of clothes and a trashbag for your dirty ones 8). Have fun!
  • robinskv
    robinskv Posts: 107 Member
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    Thank you for the great advice. I feel much less overwhelmed!
  • joevennare
    joevennare Posts: 17
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    Training for a Mud run or obstacle course race like Tough Mudder, Spartan Race, or warrior dash should include workouts that are focused on strength, cardio, and race specific skills. I have competed in a number of obstacle races, triathlon, and ultra marathon and found this type of training to be most effective.

    Your main training goals should be to:
    • Increase strength relative to bodyweight, cardiovascular and muscular stamina, durability, and mental toughness
    • Learn, execute, and improve efficient biomechanics of functional movements like running, lifting, climbing, jumping, and landing
    • Develop core strength and stability through functional, compound movements
    • Improve balance, lower limb strength, and muscular recruitment and coordination under weight-bearing loads

    Look to include compound, functional movements like kettlebell swings. Train under a weight-bearing load, over an extended period of time completing resisted runs, sprints, hill climbs, and stadium stairs. Finally, train skills specific to the race including relative strength, grip strength, core strength/stability, dynamic, unilateral, and non-linear movement, transfer of force/power, and transport a load.

    Some workout suggestions include:

    Strength Training:

    Bodyweight exercises: squat, lunge, push-up, pull-up, dips

    Loaded bodyweight exercise: adding weight/an additional load to pull-ups and dips

    Kettlebells: in the strength training category kettlebells are paired with Olympic or compound movements during circuits that incorporate a heavier weight and fewer repetitions

    Cardiovascular conditioning: Even if you are not a runner or endurance athlete, cardiovascular exercise still needs to be factored into your training program. In addition to some longer distance efforts try interval training.

    High Intensity Intervals: working at or near max effort to fatigue the muscles and lungs. Alternate between periods of all our effort and shorter periods of rest.

    Example: 400m all out sprint followed by a rest period that is half the amount of time it took your to complete the 400m sprint. Repeat 6-8 times

    Intervals/Hill Sprints/Track Workouts: Mixed work periods from intense effort to low/moderate effort.

    Example: Hill sprint that takes 60-90 seconds to complete, then walking or easy jog to start line. Repeat 8-12 times.

    Tabata: High intensity working set for 20 seconds followed by 10 seconds of rest. Repeated for 8-12 sets.

    Example: Overhead kettlebell swings for 20 seconds, followed by 10 seconds of rest. Repeat 8-12 times.

    Try implementing these strategies and feel free to email me at joe@hybridathlete.org for additional workouts.

    You can get more info from my free download here: http://www.racedaydomination.com/free-download/



    Here is a bodyweight workout to get you started!

    Warm-up:

    Jog@ 2-5 minutes

    Lunge @25 yards

    Reverse Lunge @ 25 yards Walking

    Broad Jump @ 25 yards

    Training:

    2 Round

    50x Step-up (each leg, add weight vest or resistance if possible)

    20x Push-up

    30x Bodyweight Squat

    50x Step-up (each leg, add weight vest or resistance if possible)

    20x Push-up

    30x Bodyweight Squat

    50x Step-up (each leg, add weight vest or resistance if possible)



    3 Rounds @ 50 yards each movement

    Bear Crawl

    75% Sprint

    Plank Crawl

    Walking Lunge

    Bounding Jump Squats

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