The Rugged Regimen

This training program is intended for maniacs who can already run (not jog) 3 miles without stopping for rest. If that's not you, then stop reading and start running! For the rest of you, The Rugged Regimen is a blueprint for transforming yourself into a true rugged maniac in the 5 weeks leading up to the race. It features a variety of exercises designed to prepare you for the obstacles and terrain you'll face on one of our courses. Read through the entire regimen before you begin training and be sure to watch the accompanying instructional videos. As with any training program, consult your doctor before beginning to ensure you're healthy enough to tackle it.

Click here to download a printable version.

NOTE: If an exercise calls for free weights and you don’t have any available, improvise with heavy objects (like milk jugs filled with water or sand).

Tuesdays and Fridays are strength training days that require a dynamic warm-up beforehand to prepare your muscles for action:

Do the following exercises for 10 meters each (video): Skip, Side Shuffle, High-Knee Run, Buttkicker Run, Grapevine, Walking Lunge, Walking Lunge with Overhead Reach, Walking Knee-Hug, Walking Hamstring Stretch, Walking Quad Stretch and Walking Foot Lift, then do 15 push-ups, 15 Band Pull-Downs and 20 Band Rows (10 each arm).


Race Preparation

Run 2 minutes then stop and do (video):

  • 10 Squats
  • 10 Push-ups
  • 20 Mountain Climbers (10 each side)
  • 10 Lunges (5 each leg)
  • 10 Plank to Push-up

Do 10 rounds total, with little to no rest between rounds.

Muscular Strength

Complete the Dynamic Warm-up.

Do 4 rounds of the following exercises, resting 30 seconds
between each (no rest between rounds) (video):

  • Moderate Height Box Jump (12x)
  • Renegade Row with Push-up (12x)
  • DB Step-up (10x each leg)
  • Pull Down/Pull Up (15x/8x)
  • Band or Cable Rotation (10x each side)


Run 400 meters 6 times, resting in between runs for as long as
it took you to run the previous 400 meters.

On a scale of 1 -10, you should be exerting yourself at a 6. In other
words, you shouldn’t be able to talk because you’re out of breath.

Active Recovery

Ride a bike or jog in a pool for 20 minutes.
Exertion Level 3.

Metabolic Strength

Complete the Dynamic Warm-up.

Do 30 seconds of each of the following exercises,
resting only 15 seconds between them (video):

  • Fast Feet on a box
  • Inchworm Push-up
  • Jump Lunge
  • DB/KB/Band Row
  • Mountain Climber
  • Squat Shoulder Press
  • Speed Skater
  • Burpee

Do 3 rounds total, resting 2 minutes between rounds.


Run 2 miles on-road.  Push yourself to maintain your desired race speed.

Active Recovery

Do some dynamic stretching to keep your muscles loose.
A yoga class would be ideal.