Only the Brave - Training plan
Tackle our adventurous (and muddy charity obstacle course race) six or ten mile charity obstacle course race. It’s not a competitive race but we do recommend training for the event ahead of the big day. Only the Brave warm-up instructor Craig Cluley has put together this 30 day training plan to help you get ready.
30 Day Training Plan
Day 1
Brisk walk for 30 minutes or run for 3 miles
Day 2
10 squats, 10 lunges, 10 mountain climbers, 10 press ups, 1 minute rest. Repeat x5
Day 3
3 miles run/walk
run 1 minute/walk 4 minutes or run for 3 miles
Day 4
Rest day
Day 5
HIIT workout
30 seconds work/ 20 seconds rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5
Day 6
Parkrun or 5km at your own pace
Day 7
HIIT workout
30 seconds work/ 20 seconds rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5
Day 8
15 minutes walk/5 minutes jog/15 minutes walk or run for 3.5 miles
Day 9
10 squats, 10 lunges, 10 mountain climbers, 10 press ups, 1 minute rest. Repeat x5
Day 10
3.5 miles run/walk
run 1 minute/walk 4 minutes or run for 3.5 miles
Day 11
Rest day
Day 12
HIIT workout
30 seconds work/ 20 seconds rest, High knees, scissor kicks, tricep dips, bicycle crunches. Repeat x 5
Day 13
Parkrun or 5km at your own pace
Day 14
4 miles walk/run
run 2 minutes/ walk 3 minutes or run for 4 miles
Day 15
15 squats, 15 lunges, 15 mountain climbers, 15 press ups, 1 minutes rest. Repeat x5
Day 16
15 minutes walk/ 10 minutes jog/ 15 minutes walk or run for 4 miles
Day 17
4.5 miles run/walk
run 2.5 minutes/walk 2.5 minutes or run for 4.5 miles
Day 18
Rest day
Day 19
HIIT workout
40 seconds work/20 seconds rest. high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5
Day 20
Parkrun or 5km at your own pace
Day 21
HIIT workout
40 seconds work/20 seconds rest. high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5
Day 22
5 miles run/walk
run 3 mins/walk 2 minutes or run for 5 miles
Day 23
15 minutes walk/15 minutes jog/15 minutes walk or run for 5 miles
Day 24
15 squats, 15 lunges, 15 mountain climbers, 15 press ups, 1 minute rest. Repeat x7
Day 25
5.5 miles run/walk
run 3.5 minutes/walk 1.5 minutes or run for 5.5 miles
Day 26
Rest day
Day 27
HIIT workout
40 seconds work/20 seconds rest. high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5
Day 28
6 miles run/walk
run 4 minutes/walk 1 minute or run for 6 miles
Day 29
Rest day
Day 30
Race day!
Please note that this training plan is just a suggestion, it is important to work to a training plan that matches your fitness and ability. If you have any concerns please consult your GP.
Craig Cluley
Personal trainer and former Only the Brave participant
Only the Brave 2023 – Charity Obstacle Course Race
Take on up to 35 Obstacles in our 6 or 10 mile route through Euston Estates parkland, waterways and woodland.
Find out more and Sign up
Only the Brave Obstacles
Get a sneak peek of the obstacles that you’ll be tackling on the day!
See the obstacles!Photo credit: Perfect Pose Photography