training for a warrior dash

I did the warrior dash in Maryland last year! I have really pathetic upper body strength. There were some obsticles where I could have used more strength like the 4' high walls we had to climb over. Luckily I'm tall so it wasn't that bad, jumping got me most of the way there. There was a really high cargo net but I used my legs more than my arms to climb it. Honestly, I didn't specifically train for it and it was fine. You just have to have a certain amount of gumption. Tell yourself that giving up is not an option and you'll make it through just fine.

Don't worry about sticking out either. I saw everything from hard core athletes to people who took 1.5+ hours to get around. I think it took me about 43 minutes and I was middle of the pack, maybe a little faster than the median.

HAVE FUN!!!

My friend found a training schedule and videos on the website in the info section under "training": http://warriordash.com/info.php



Warrior Type: Virgin Warrior

Time to begin preparing for Warrior Dash so the guy in the bright pink tutu doesn't beat you. You are the Virgin Warrior - you own a set of dumbbells, but they are currently being used as doorstops and paperweights. You'd like to be more active, but thinking about it makes you tired and your TV schedule just won't allow it. The only thing getting you through this three mile obstacle course, is the thought of a cold beer and turkey leg waiting for you at the finish line. You don't want to win Warrior Dash - you just want to finish.

Begin your training six to seven weeks before the race. You should perform three of the listed strength exercises, two to three days a week. Make sure you cycle the exercises in order to achieve a full body workout. Read below for helpful gym and cardio timelines:

Strength Timeline:

Week 1-2: Pick your preferred three exercises and then perform each exercise for one minute, with a minute rest between exercises. Try to do as many reps as you can in that minute. *
Week 3-4: Exercise for two minutes with one minute rest between exercises. Do as many reps as you can in the two minutes.
Week 5-7: Exercise for two minutes with 30 seconds rest between exercises. Do as many reps as you can in the two minutes. Take two to three days off prior to Warrior Dash to ensure that your body is fully prepared for the Battleground.


Cardio Timeline:

Week 1-2: Run/walk for 30 minutes two times a week
Week 3-4: Run/walk for 30 minutes two times a week
Week 5-7: Run for 45 minutes three times week*


*Or do a cardio workout of your choice

I didn't do the warrior dash, but I did something similar, and the hardest part was the actual race. I would focus on Couch to 5K or another program to help you work up to running/jogging a 5K without getting super winded. Next would be upper body strength to get over walls. It helps if you have a teammate, or most people who are also doing it will offer to help you over if you need it.

Good luck! I bet you will have a lot of fun :flowerforyou:

as Nike says.. Just do it.

My fiance and I are planning on signing up for the September Warrior Dash in our state. We are already doing p90x, and we are going to add in some running. Hopefully that will be enough! We are really looking forward to it.

I'm a former Marine and retired Soldier. I would suggest do as much upper body as you can to get stronger but also the best way to do something is to just do it. Practice the warrior dash, especially the obstacles that are more difficult for you. Try to make it fun and if you can get a team of friends to help, if possible. In the Marines, we used to use four-person teams and work together. The stronger ones can help the weaker and make you all better. It can be fun and very rewarding. Good luck.
Retired-Soldier.