Training for 5K obstacle race - help!

gc384 wrote: »

don't worry about endurance or long runs, just do high intensity interval training and you'll be fine.

Training for an endurance event? No need to do any endurance training? LOL Wut?

julesloveland wrote: »

I ran today and it was bad. A mix of walking and running for 20 mins and I managed 2k but I was not in a good state.

In terms of improving your endurance, four weeks doesn't give you much opportunity, so your options are limited.

As OCRs don't need you to run for long you've got some contingency in there. If you were running a 5K then I'd be recommending a Galloway walk/ run approach, but that's broadly what you've got in an OCR anyway.

I'd disagree with the advice above as a realistic way to improve your endurance, as sprints don't have a particularly significant effect until you've got a solid aerobic base. In practice I'd generally be suggesting being able to run 10K or an hour before bothering with sprints.

I'd veer towards using something like C25K as a way to improve your running endurance. In four weeks that'll get you to a 20 minute continuous run, which would be of somewhat more use to you than 50 metre sprints.

Using commando training as a comparator, I would be expecting candidates, either RM recruits or All Arms candidates, to be comfortable running for somewhat more than an hour before they get exposure to the obstacle courses.

I also disagree with the above that you shouldn't worry about endurance. Most runner's say to start with that, then you can move to speed work if it's something you're interested in.

You obviously don't have a ton of time, but following a run/walk interval plan may be best. It'll build your endurance so you don't feel like you're going to die within the first half mile.

But I do hear you on the frustration of injury. I just got sidelined from the half marathon I was training for due to a knee injury. I'm going stir crazy because even cross training causes pain. Do what you can now. But do not worry about speed at this point. You need endurance before you can worry about that. No matter what, finishing is the goal, even if it means slow.

Go out with the mindset that you are doing this for fun and to finish. I know it doesn't feel like it but a 5K run isn't really that difficult especially if you're throwing walking intervals in there. The addition of obstacles make it more challenging but it sounds like you're already pretty well prepared for those.

I agree with @gc384 that being able to run the whole 5K isn't what is needed for this type of race. I disagree that you should be planning to sprint all out between the obstacles. Speed shouldn't be the object at this point, you won't have the training base for it and it's not necessary. The goal is to finish not finish first.

I agree with @MeanderingMammal in that a C25K run/walk approach for your training runs up until the race is probably best. You're going to be running from one obstacle to another and while they won't be a cake walk they won't be running, either, and you'll catch your breath a little bit before the next running segment.

I would recommend following a C25K program and not rushing any of the weeks to make it fit. Pushing through progressive training will only lead to more injuries that prevent you from working out. Building up your cardio base will benefit you much more than doing HITT, in my opinion.

I'm not familiar with the race, so I'm not sure what obstacles they have. Try to find out and do your best to prepare. As much as people love to focus on the obstacles - it is the running part that is the hardest. A 5k probably won't be too bad unless it's on a mountain. In which case start building up on that stepper machine.

No worries about the disagreements i only did it for a living lol.

working on the cardio base by using a couch to 5k program is whats needed. if there were obstacles every 100 yards sprints would be fantastic but the obstacles will be spaced out over 5k. You could throw in a couple sprints at the end of all your c25k workouts to improve your cardio fitness but I think that the c25k program is the way to go.

You may have done this for a living but you certainly had a distance running component in your training that came before your obstacle course runs. My guess is you had to be able to run a couple miles for time just to enter your branch of the military.