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Title : 4-week fitness plan to crush the Warrior Dash
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4-week fitness plan to crush the Warrior Dash

5ks can having a lot of fun to explore a new area, support a good cause, or get a group to work together. But you know what is even more fun? Run as far and completing fun, muddy obstacles in the way! Since 2009, more than two and a half million people have participated in Warrior Dash races that have revolutionized the 5k. If you are ready to join Warrior Nation , we have only fitness plan to help you prepare.

Whether it is back in the gym and use the board Guerrero as his first big goal or are an athlete looking for his next challenge, you can do this! However, it will be much more fun if you put a little effort into preparing for the big day. Our Warrior Dash Training Plan is a four-week program designed with the demands of the event in mind. Of course, feel free to train longer 4 weeks if possible. Note that this program was not designed to take you directly from the couch to the course; one conditioning base level will be necessary.

Warrior Dash weight training

Follow the suggested type of training and the duration of each day. Of course, if you need to change some training days occurs, that's not a problem. Just try to accumulate the total volume recommended every 7 days.

Here is a breakdown of the different types of workouts you find in program training

• strength training (Week 1, 2 , 3 and 4): Switch cardio for one day a week and focus on strengthening your entire body, from head to toe. It will conduct training sessions as circuit (minimal rest between exercises), but focus on good form and using a weight that is challenging. Depending on your time, you can complete the circuit 1, 2 or 3 times.
• Core and flexibility training: Core and flexibility are an important component of any training program. This quick 25 minute workout will strengthen your core and help keep you free from injuries. The exercises provided are also suitable to add to any of the other workouts you do during the week. If you have the time, we'd suggest trying to sneak into this routine at least once a week more than prescribed.
• cardiovascular and strength (circuit 1 and 2): Our cardio training + strength are specific to prepare for the Dash Guerrero . This training will test your limits with the "obstacles" that simulate crawling, jumping, pushing, pulling, agility and balance you need to make it through the race. After each obstacle, you will also be asked to execute the construction of tolerance. Do not worry; the first time you get on the tape between the obstacles that might be moving too fast or cover a lot of ground. But as it is conditioned, you will begin to look forward to the challenge!
• Cardio: The panel Guerrero is an endurance event sprayed with crazy obstacles. It is important to establish a good base level of cardiovascular endurance. Running would be a good suggestion for the days of cardio, but you can choose an alternative option cardio if you are dealing with persistent pain or want to put a little less strain on your body. Aim to complete the duration suggested a moderate to strong. You should still be able to speak, but not comfortably.
• Active Recovery: Your body needs time to rest, recuperate and integrate the work you are doing during their busiest days. We have plenty of ideas for your active rest days.

Interactive fitness plan

Use our interactive tool for general guidance about what to do and for how long, and click on any day to see the recommended or learn more about the training category. Any day is a good day to start this plan 4 weeks! See a preview below.

* mentioned times each day are minimal. starting point of each and capabilities are different, so do everything possible to start and then build from there. It is progressing at any time.

want to create your own plan?

Use our calendar on white 2016 further customization. And do not hesitate to approach increasingly closer to its form to work with a trainer to design a fitness plan that is specific to their own abilities and limitations.

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