When you're ready to take on something more challenging, select a race that totals 8 to 12 miles. This intermediate level race will feature more challenging terrains and additional obstacles. With the increase in distance, be sure to prioritize cardio sessions in your training plan.
In addition to longer, steady state runs, include hill sprints and speed work in your training. Sprint intervals and Fartlek training can be used to build speed and condition your body for the hill climbs that will probably be part of the race.
Continue to focus on full-body strength when strength training. Devote additional time to build upper-body strength by completing pull-ups and chin-ups. Lower-body strength can be improved by using kettlebell swings, box jumps and deadlifts.
If you're not satisfied with the level of difficulty offered to this point, you might be ready for an expert level race. These races range in distance from 15 to 40 miles and can take place over multiple days.
This type of race combines strength and conditioning with elements of mental toughness and survival skills. With a solid base of fitness already in place, begin to take your cardio workouts to distances over 15 miles. Combine strength exercises like the kettlebell swing with sprint intervals to create hybrid strength and cardio workouts.
Relative strength, in the form of strength-to-weight ratio becomes important, as you will be expected to maneuver your body weight up, over, around, and through various obstacles. And, because of the lengthy duration of the event, you will need to practice intra-training fueling and post-workout refueling routines to find how to supply energy to your body.
Whether you're searching for a competitive outlet or camaraderie, training for an obstacle race is a fun way to get in shape and stay motivated. And, since races come in various distances and levels of difficulty, there's no reason not to give one a try.