Only The Brave

Tackle our adventurous (and muddy) 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:

Only the Brave man climbing over mud hill

Week 1:

Day 1: Brisk walk for 30 mins or run for 3 miles
Day 2: 10 squats, 10 lunges, 10 mountain climbers, 10 press ups, 1 min rest. Repeat x5
Day 3: 3 miles run/walk (run 1 min/walk 4 mins or run for 3 miles)
Day 4: Rest day
Day 5: HIIT workout (30 sec work/ 20 sec 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 sec work/ 20 sec rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)

Only the Brave participants at the top of Helibobs Tower

Week 2:

Day 8: 15 mins walk/5 mins jog/15 mins walk or run for 3.5 miles
Day 9: 10 squats, 10 lunges, 10 mountain climbers, 10 press ups, 1 min rest. Repeat x5
Day 10: 3.5 miles run/walk (run 1 min/walk 4 mins or run for 3.5 miles)
Day 11: Rest day
Day 12: HIIT workout (30 sec work/ 20 sec rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)
Day 13: Parkrun or 5km at your own pace
Day 14: 4 miles walk/run (run 2 mins/ walk 3 mins or run for 4 miles)

3 women on the Only the Brave Monkey Bars

Week 3:

Day 15: 15 squats, 15 lunges, 15 mountain climbers, 15 press ups, 1 min rest. Repeat x5
Day 16: 15 mins walk/ 10 mins jog/ 15 mins walk or run for 4 miles
Day 17: 4.5 miles run/walk (run 2.5 mins/walk 2.5 mins or run for 4.5 miles)
Day 18: Rest day
Day 19: HIIT workout (40 sec work/ 20 sec 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 sec work/ 20 sec rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)

Week 4:

Day 22: 5 miles run/walk (run 3 mins/walk 2 minutes or run for 5 miles)
Day 23: 15 mins walk/ 15 mins jog/ 15 mins 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 mins /walk 1.5 mins or run for 5.5 miles)
Day 26: Rest day
Day 27: HIIT workout (40 sec work/20 sec rest. High knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)
Day 28: 6 miles run/walk (run 4 mins /walk 1 min or run for 6 miles)