Warrior Dash Training

I’ve been happy with my training (without a plan) for the NF Endurance trail half marathon in the fall, but I realized that our Warrior Dash is fast approaching – 3 1/2 weeks!  Luckily on their website, they have training plans for different levels.  So starting today, here’s my ”casual warrior” training program for the next several weeks:

Begin training five to six weeks before Warrior Dash. You should perform four to five of the listed exercises, three to four 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 four to five 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 5-6: 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 full prepared for the Battleground. 


Cardio Timeline: 
Week 1-2: Run for 30 minutes two times a week 
Week 3-4: Run for 40 minutes two times a week 
Week 5-6: Run for 45 minutes three times week* 
*Or do a cardio workout of your choice


(from www.warriordash.com – training)

So obviously I’ll have to do a condensed version – a week vs. 2 for each interval.  The Warrior Dash website has little exercise videos for each strength training move which is what my training is lacking, but they look doable.  I’ll concentrate on the moves that don’t require gym equipment.  So along with my running which is already more than 45 minutes 3 times a week, I’ll add some strength training and hopefully be able to complete all the obstacles.  Plus it’ll give me 3 more weeks to choose a half marathon plan:)

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