Run in Mud Obstacle Race Training-10/5/15

Run in Mud Obstacle Race Training 10/5/15

I am preparing for the 2015 Warrior Dash World Championships. I have to prepare mentally and physically and stay focused during the last few days.

Mental

Review the obstacles on the www.warriordash.com website that are specific to your venue. Look at pictures, read the descriptions, watch the available videos. Let them sink in and develop your strategy.

Physical

Sprint run today; go hard. Notice that I wrote "sprint at race speed" but could only maintain that speed for the first 3.1 miles. After that, my effort was there, but my energy waned. So, give it your all even though your speed is decreasing. This is one of the best ways to build speed and endurance.

Run 4.1 miles with interval sprints and spider man burpees as below:

Run 1 mile at warm up speed

10 spider man burpees

Sprint race speed .25 miles

10 spider man burpees

Run moderate pace .25 miles

10 spider man burpees

Sprint race speed .25 miles

10 spider man burpees

Run moderate pace .25 miles

5 spider man burpees

Sprint race speed .25 miles

5 spider man burpees

Run moderate pace .25 miles

5 spider man burpees

Sprint race speed .25 miles

5 spider man burpees

Run moderate pace .25 miles

5 spider man burpees

Sprint race speed .25 miles

5 spider man burpees

Sprint race speed .25 miles

5 spider man burpees

Run moderate pace .25 miles

5 spider man burpees

Sprint race speed .25 miles

5 spider man burpees

Sprint .1 miles

Walk .85 miles