From Sloth to Spartan in 100 Days: Intro to Obstacle Course Training

Build strength, develop mental toughness and dominate like a champion. This is an intro to a guide that will help you train for an obstacle course. 

spartan in rage

The big 3 events are Spartan Race, Warrior Dash and Tough Mudder. These courses come in a variety of lengths, obstacles and intensities.  This guide is intended to help you train for a race that is in 10-15 miles in length, across various terrain and obstacles to challenge your physical prowess.

I enrolled myslef into 5km and 20 km races, but my training will exclusevily focus on competing for the latter.  I’ll be sharing my training, tips and build a program for everyone who been asking me: ‘How do I train for a Spartan Race,’ ‘Can you build me a training program for Warrior Dash,’ or ‘Is Tough Mudder really tough and how do I train for it?’

So, over the next 100 days or just over 14 weeks I’ll help you get in shape, teach you how to eat right, and kick your bad habits to the curb.

Before You Get Started

My training program will be off to a fast start. You better be ready to make some changes in your life if you want to keep up. 100 days seems like a long time, but your race day will be here before you know it.  Also, make sure your body can handle an intense training regiment by talking to your doctor, especially if you haven’t exercised in ages or have any health concerns.  I want to you to be safe, and please use your common sense.  If you’re not sure how to do something, talk to a professional. Educate yourself.

What to Expect

You don’t really need a gym membership, but access to equipment would be very beneficial. The training program involves a variety of equipment, training gear and training methods.  I’ll be posting your weekly training plan just before the weekend. This will give you an opportunity to review or study related content.


Training will start off slow, but will ramp-up quickly. In the first few weeks the focus will be on the basics and introducing you to a variety of exercises and training methods.  cardiovascular conditioning will be begin immediately.   20km is a long run.


This will be a huge component of the whole training program. 70%-80% of your success will be derived of how well you’re able to stick to your nutritional guidelines. Don’t worry, you’ll be able to enjoy a feast worthy of a Viking celebration once in a while.

How to Stay Updated

There are a number of places to stay updated.  Subscribe to the RSS feed and of course to my Google+ page, the updates will also be posted on facebook and Twitter. But if you’re off-the-grid type, then you can just sign up for my newsletter and get all the workouts and training updates right in your inbox.  Sign up below, and trust me… I hate spam too so you won’t get any from me.

What Do You Get From All This

In addition to successfully competing in the obstacle course, you’ll get stronger and faster. Daily activities will become easier. You’ll sleep better. You’ll feel better. You’ll look better. You’ll develop a sense of ambition and purpose. You’ll be motivated and more confident than ever.

And although the training program is 100 days, I expect you to carry on what you learned and accomplished, embed it into your lifestyle and teach it to others. Motivate and encourage your family, friends and colleagues to get in shape, get healthier, stronger and faster.