Beginners Obstacle Race Training Plan
Royal Marines are required to undertake over 32 weeks of training to gain their Green Beret, but before they make it to Lymphstone they have to undertake the Royal Marines Pre Joining Fitness Test.
This involves two runs of 1.5 miles (2.4 km) each with the treadmill set at a 2% incline.
To pass you will need to do the first run in under 12 minutes 30 seconds. Then complete the second 2.4km run immediately afterwards in less than 10 minutes – regardless of your age.
Those wishing to become a Royal Marine are also required to crank out:
– As many Press-ups as possible in 2 mins (min target: 60)
– 2 mins rest
– As many Sit-ups as possible in 2 mins (min target: 80)
– 2 mins rest
– As many pull-ups as you can do without letting go (min target: 6)
So do you have what it takes to pass the Royal Marine fitness test? If so post your results below in the comments section.
Obstacle Course Racing Tips
Training for Obstacle racing requires all round fitness, a strong upper body and good cardiovascular stamina. Below we have given you guys some tips on how to achieve the necessary fitness.
Grip and Climbing
Rope climbs require both upper body strength and a well defined grip. Time and time again we see people fail to train for the upper body requirements on the courses. Your upper body strength comes into play at many different points throughout the course, from vaulting walls to climbing both ropes and cargo nets. Try throwing a rolled up towel over a pull-up bar and hanging on the two ends or even doing pull-ups with it. This is one of the best grip workouts ever.
At some point in the course you will be on the ground crawling, whether it be through mud or under barbed wire you’ll have to get your body ready for it. We recommend practicing crawling at the end of each run you do in order to acclimatise your body to the crawling motion.
Jump, hurdle and vault
Almost ever course we have came across contains walls or some sort. So you will need to work on pulling yourself up and over chest and head height walls. Work on both your vertical jump and upper body strength to pull yourself over.
The best way to quickly increase your cardio is through hill sprints and since most obstacle race courses contain hills it’s good to get your body used to running up and down hills. Our advice is find a steep incline of around 40 metres run up the hill and walk back down slowly to catch your breath, repeat four or five times and increase until you can carry out 10 sprints in each session.
Weight Training and Cardio
We would recommend a weight training program complete with plenty of cardio activity like running, swimming and biking to increase your bodies endurance and muscle stamina.
Look out for more training tips in our blog!
Wear clothes and trainers you don’t care about ruining
When you run your first obstacle course race, you will get dirty and when we say dirty we mean soaking wet and covered head-to-toe mud by the end. Although most of your gear will survive the race it may have lost colour, became stretched and torn so it’s worth wearing gear you wouldn’t mind throwing in the bin after it.
Wear tight-fitting clothing
Most obstacle course races have you crawling through mud, under barbed wire, through tunnels, and over cargo nets, so you want to wear clothing that wont get snagged on branches or barbed wire. Also when loose clothing gets wet and gathers up mud you will probably find it begins to weigh you down making you feel uncomfortable.
Tie your trainers TIGHT!
Many obstacle courses involve deep thick mud to challenge racers, it’s common for racers to lose their trainers when trying to run through these mud pits, so make sure you tie them tight. Otherwise, they’ll get stuck in the mud and slow you down.
Pack a towel and soap
After the race you won’t want to be standing around it your wet muddy clothing, so take a towel and soap as most races have outdoor showers or hoses where you can rinse off and get clean.
Bring some spare plastic bags
Plastic bags are essential after the race. Everything you are wearing will be wet and muddy, so a few plastic bags to stick your gear in and protect the rest of your stuff would be a great idea.
Don’t worry too much about your time
Even though it’s a race, don’t worry too much about getting a great time. Focus on completing all of the obstacles and finishing the race. ust make sure you have a good time.