So a few months ago I heard the tough mudder (a 10-12 mile endurance event) and decided to sign up for it on a whim. Typically all I've ever done is lifting and weight training, so I have never really ran anything more than three miles. However, I've started a training routine to get myself in shape so if anyone could give me any adjustments or tips that would be great. I have til mid January until the event.
Day 1
9-10 mile run
15 min jump rope
Day 2
back squat, 3 x 8
dead lift 4 x 5
RDL's 3 x 8
Front squats 5 x 5
Box Jumps
Day 3
Arm day
Day 4
Back (alternate every week with chest day)
Power cleans 1 x 10; 1 x 8; 1 x 6
bent over rows 3 x 8
Pull ups 2 sets til failure
Inverted rows 3 x 8
dumbbell shoulder press 3 x 8
Day 4 (chest)
Bench 5 x 5
ultra-wide pushups 2 x 30
dips 3 x 12
physio ball dumbbell chest press 3 x 8
pushups 2 x 25
Day 5 rest
day 6
run 3-5 mi.
Day 7 rest
Day 1
9-10 mile run
15 min jump rope
Day 2
back squat, 3 x 8
dead lift 4 x 5
RDL's 3 x 8
Front squats 5 x 5
Box Jumps
Day 3
Arm day
Day 4
Back (alternate every week with chest day)
Power cleans 1 x 10; 1 x 8; 1 x 6
bent over rows 3 x 8
Pull ups 2 sets til failure
Inverted rows 3 x 8
dumbbell shoulder press 3 x 8
Day 4 (chest)
Bench 5 x 5
ultra-wide pushups 2 x 30
dips 3 x 12
physio ball dumbbell chest press 3 x 8
pushups 2 x 25
Day 5 rest
day 6
run 3-5 mi.
Day 7 rest
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