Savage Race Training Plan - Obstacle Course Racing

So you’re looking to take on the toughest obstacle course race (OCR) series in the US. Savage Race offers racers different distances and events including a 6 mile full, 3 mile blitz and rucking divisions. And we have you covered with the perfect Savage Race Training Plan. Designed to help build your trail running endurance and overall conditioning. With a focus on building much needed grip and overall strength to get you through some of the toughest obstacles that OCR has to offer. Including Sawtooth, Twirly Bird, and the dreaded and ever changing Savage Race Multi Rig. So without further adieu, let’s get to the training.

Savage Race – Training Plan

Below I’m going to go through an overview of some of the movements and methods that will be involved in the Savage Race training plan. This includes running speeds and why we’re running at this pace. Strength and conditioning movement and variations for people looking to scale. So let’s get to it!

Trail Runs: Road running and trail running are more different than you can imagine. They both require running with a different form and running economy. Because of this, its important that you get out for a trail run at least once a week. That said, the more trail running you can do the better. So feel free to do any of your training runs on the trails.

Long Trail Run: Your long trail runs are designed to increase your base cardio and trail running economy (running efficiency). So these are designed to be done at a slower pace. Meaning you will typically look to keep your heart rate below 140 bpm or slow your pace down 1.5-2 minutes slower than you would be running for effort.

Pace Runs: Pace runs are runs done at a designed pace. For example if your goal is to run a 50 minute 10k, your pace run would be done at 8:00 per mile. The idea is to make this pace part of your muscle memory. If you are doing pace runs on the trail, expect them to be a bit slower.

Optional Runs: There may be some optional runs featured in the programming. Consider these “bonus miles” and the intention is to slowly build your base efficiency. And are meant to be run slowly. At your long run pace or even slower.

Dead Hangs: Deadhangs are designed to be done in as few sets as possible. Meaning if it says 3 minute dead hang, the goal is to do it unbroken. Followed by breaking it into 2 sets, 3 sets, ect.

Cross Training: Cross Training is an important part of preparing for an OCR race. Some of the most important workouts to include are lunges, farmers carries, kettlebell swings, pullups, burpees, air squats, toes to bar, box step ups / box jumps, rope climbs etc. All of these will directly translate to your actual race.

Burpees For Time: These are meant to be done as fast and broken into as few sets as possible. You should be tired and feeling fatigued after doing these but that is the point. We want to push your max threshold. While simulating the getting up and down from an OCR event.

Races: You will see that I’ve included both a 5K and 10K race. If you don’t want to sign up for a race, that’s totally ok. But racing with others will only help. These are meant to be hard pushes. If you feel like you might die after, then you’re doing it right.

Pullups: I know some people don’t have the ability to do pull ups (yet!). That’s ok. If you can’t, substitute banded + negative or jumping negatives in place of pull ups.

Weekly Training Plan

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	3 mile pace run 3 x 5 pullups 1 min dead hang	30 burpees for time 1 mile run	3 mile pace run 1 min dead hang	Rest (optional 2 mile walk)	30 min cross training 2 mile pace run	4 mile trail run	Rest
2	3 mile pace run 3 x 5 pullups 1 min dead hang	30 burpees for time 1 mile run	3 mile pace run 1 min dead hang	Rest (optional 2 mile walk)	30 min cross training 2 mile pace run	5 mile trail run	Rest
3	3.5 mile pace run 3 x 6 pullups 1.5 min dead hang	35 burpees for time 1.5 mile run	3.5 mile pace run 1 min dead hang	Rest (optional 2 mile walk)	40 min cross training 3 mile pace run	6 mile trail run	Rest
4	3.5 mile pace run 3 x 6 pullups 1.5 min dead hang	35 burpees for time 1.5 mile run	3.5 mile pace run 1 min dead hang	Rest (optional 2 mile walk)	40 min cross training 3 mile pace run	6 mile trail run	Rest
5	4 mile pace run 4 x 5 pullups 2 min dead hang	40 burpees for time 2 mile run	4 mile pace run 1 min dead hang	Rest (optional 3 mile walk)	50 min cross training 4 mile pace run	7 mile trail run	Rest
6	4 mile pace run 4 x 5 pullups 2 min dead hang	40 burpees for time 2 mile run	4 mile pace run 1 min dead hang	Rest (optional 3 mile walk)	Rest	5K Race	Rest
7	4.5 mile pace run 4 x 6 pullups 2.5 min dead hang	45 burpees for time 2.5 mile run	4.5 mile pace run 1 min dead hang	Rest (optional 3 mile walk)	50 min cross training 4 mile pace run	8 mile trail run	Rest
8	4.5 mile pace run 4 x 6 pullups 2.5 min dead hang	45 burpees for time 2.5 mile run	4.5 mile pace run 1 min dead hang	Rest (optional 3 mile walk)	60 min cross training 4 mile pace run	9 mile trail run	Rest
9	4.5 mile pace run 4 x 6 pullups 2.5 min dead hang	50 burpees for time 3 mile run	5 mile pace run 1 min dead hang	Rest (optional 4 mile walk)	Rest	10K Race	Rest
10	5 mile pace run 5 x 5 pullups 2.5 min dead hang	50 burpees for time 3 mile run	5 mile pace run 1 min dead hang	Rest (optional 4 mile walk)	60 min cross training 5 mile pace run	10 mile trail run	Rest
11	5 mile pace run 5 x5 pullups 2.5 min dead hang	50 burpees for time 3 mile run	5 mile pace run 1 min dead hang	Rest (optional 4 mile walk)	60 min cross training 5 mile pace run	10+ mile trail run	Rest
12	4 mile pace run 3 x 4 pullups 1 min dead hang	2 mile run	4 mile pace run 1 min dead hang	Rest (optional 2 mile walk)	2 mile run mobility	7 mile trail run (easy pace)
13	3 mile easy run 3 x 3 Pullups 1 Min dead hang	Mobility	3 Mile easy run Mobility	Rest	1 mile run mobility	Race Day