Train for 5k (WarriorDash) in Four Weeks?

have you looked at the C25K program ? im not sure the length etc but i hear lots of positive things about from the folks that have done it. personally i would just do what you can, it doesn't have to be a sprint. I am not a consistent runner either. currently I average about 9:30 per mile. I will be doing a warrior dash this June. I will be 50 this fall so I understand the age thing, and like you have lost alot of weight ( 35 pounds ). good luck !!!

Its not straight running but broken up with the obstacles. I think you'll do fine, your just getting panicky, which is normal for this sort of race. I have many friends who did it last year in Michigan and all person ranged in fitness level, with varied completion times (40 min to 90 min). There is a lot of support, encouragement and cheers on the course. I'm doing it this summer with my 15 yr old dtr. What worries my more is I have poor upper body/arm strength, so I'm starting to focus now on push ups, core etc. I think with the workout program your doing now, you'll be ok. Just do it, have fun, make the goal to complete. Don't go for a time, Good luck

The C25k schedule is 8 weeks or training. I am active enough (6 days per week or exercise) to not consider myself "Couch", but not a runner. That is where I am a bit confused/worried.

Not necessary for Warrior Dash. You'll see. I also panicked but was shocked at how little running this entailed.

I did WD last year and found that most of the people walked or run/walked between obstacles by the end. It is a blast! Have fun and bring a change of clothes.

Also the one I did let you donate your sneakers, so I wore a pair I was going to get rid of anyway!

You will do fine! These are all about team work and helping each other finish. There is not a lot of running involved either. I have decided to get back into shape and sign up for these as motivators. Last year I did two 10 mile tough mudders and a 13 mile spartan beast, all at ski resorts! I am the farthest thing from a runner but enjoy the steep hikes and trail aspects, as well as all the fun challenging obstacles. Our finish times may not be great, but to set out a goal of finishing and doing so in one piece feels great! If you sign up for more, you will continue to train. I am addicted to these races and the feeling of accomplishment that goes with. Good luck!

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

Do Work!
Joe Vennare
Hybrid Athlete and Race Day Domination