Obstacle Course Race Training – A Dirty Heroes Guide


Training guides are not set in stone to follow lunge by lunge, in fact training for any event like Dirty Hero will vary per person, so make sure to adapt any plan to your own fitness levels!

Set yourself realistic goals.

Going all-out every day is not going to benefit you in the long run, ensure you take 2-3 days’ rest per week to recover. Not only will this give your muscles time to rest, it will make your overall strength better!

Run for your life!

Remember, OCR is ultimately a run, hijacked with obstacles! So, make sure running is the number one priority in your training plan. There are numerous Running Training Plans online that you can follow to improve your endurance and speed, including interval training, sprint training, hill training etc. All of which are great ways to develop your overall fitness.

Join the club!

A fantastic way to motivate yourself on those cold, rainy days, is to join a local running club or take part in your local Parkrun! Both will allow you to set and break your own personal bests whilst being in a more competitive environment than a lone training run.

Statistics show that people that work out in groups or with partners are more likely to continue with their fitness regime than those that only work out alone. Research also shows that performance can be as much as doubled when people work out in partners or groups…so what are you waiting for, get out there, meet new people and challenge yourself!

Mix it up

Road running may seem like the easy option and of course road runs are an important part of a running plan, but MIX IT UP! Get out on to the trails and muddy pathways to strengthen your ankles. While you’re at it, don’t avoid the puddles and mud, practice jumping and wading through to get your legs used to the various terrain that will surely be a part of the course on race day.


Incorporate HIIT and strength sessions into your weekly routine. Building strength and endurance is an important part of OCR training. We recommend including at least 2 strength sessions in per week, upping the ante as you approach race day. Make sure that within these sessions you also incorporate balance, mobility and flexibility and work muscles that you wouldn’t specifically focus on in your cardio training. Look at our Super Circuits for some session inspiration!

Get the gear

Avoid baggy clothes on race day, the last thing you want is your clothes being the reason you can’t complete the course. Look for tight fitting, breathable, quick-drying fabrics and light, good gripping trainers (that you don’t mind parting company with). Once you’ve sorted your gear make sure to do some practice runs wearing it to make sure you are comfortable when it comes to the event.

Don’t beat yourself up

Everyone has off days during training, it’s ok, it’s allowed! Don’t beat yourself up for having a bit of a lull, it’s usually your bodies way of telling you it needs a break. Even on race day, if you need to take a break and walk for a bit, that’s fine! The ethos of these types of events isn’t about racing for a PB, it’s about challenging yourself and testing your limits so if you need a break to ensure you complete the course, take one!

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