Only the Brave Training Plan
Tackle our adventurous (and muddy charity obstacle course race) charity obstacle course race. It’s not a competitive race but we do recommend training for the event ahead of the big day. Only the Brave warm-up instructor Craig Cluley has put together this 30 day training plan to help you get ready.
30 Day Training Plan:
Week 1:
- Day 1: Brisk walk for 30 mins or run for 3 miles
- Day 2: 10 squats, 10 lunges, 10 mountain climbers, 10 press ups, 1 min rest. Repeat x5
- Day 3: 3 miles run/walk (run 1 min/walk 4 mins or run for 3 miles)
- Day 4: Rest day
- Day 5: HIIT workout (30 sec work/ 20 sec rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)
- Day 6: Parkrun or 5km at your own pace
- Day 7: HIIT workout (30 sec work/ 20 sec rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)
Week 2:
- Day 8: 15 mins walk/5 mins jog/15 mins walk or run for 3.5 miles
- Day 9: 10 squats, 10 lunges, 10 mountain climbers, 10 press ups, 1 min rest. Repeat x5
- Day 10: 3.5 miles run/walk (run 1 min/walk 4 mins or run for 3.5 miles)
- Day 11: Rest day
- Day 12: HIIT workout (30 sec work/ 20 sec rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)
- Day 13: Parkrun or 5km at your own pace
- Day 14: 4 miles walk/run (run 2 mins/ walk 3 mins or run for 4 miles)
Week 3:
- Day 15: 15 squats, 15 lunges, 15 mountain climbers, 15 press ups, 1 min rest. Repeat x5
- Day 16: 15 mins walk/ 10 mins jog/ 15 mins walk or run for 4 miles
- Day 17: 4.5 miles run/walk (run 2.5 mins/walk 2.5 mins or run for 4.5 miles)
- Day 18: Rest day
- Day 19: HIIT workout (40 sec work/ 20 sec rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)
- Day 20: Parkrun or 5km at your own pace
- Day 21: HIIT workout (40 sec work/ 20 sec rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)
Week 4:
- Day 22: 5 miles run/walk (run 3 mins/walk 2 minutes or run for 5 miles)
- Day 23: 15 mins walk/ 15 mins jog/ 15 mins walk or run for 5 miles
- Day 24: 15 squats, 15 lunges, 15 mountain climbers, 15 press ups, 1 minute rest. Repeat x7
- Day 25: 5.5 miles run/walk (run 3.5 mins /walk 1.5 mins or run for 5.5 miles)
- Day 26: Rest day
- Day 27: HIIT workout (40 sec work/20 sec rest. High knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)
- Day 28: 6 miles run/walk (run 4 mins /walk 1 min or run for 6 miles)
Week 5:
- Day 29: Rest day
- Day 30: RACE DAY!
Please note that this training plan is just a suggestion, it is important to work to a training plan that matches your fitness and ability.
If you have any concerns please consult your GP.
Only The Brave
Take on up to 35 Obstacles in our 6 or 10 mile route through Euston Estates parkland, waterways and woodland.
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What to expect on the day
If you have already signed up to Only the Brave, here's all the resources and links to support your experience.
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Obstacles
Take a look at last year's obstacles for a taste of what you'll be tackling in 2024!
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