Want to Crush a Tough Mudder Race? This Workout Is All You Need

Endurance Workouts
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Endurance Workouts

“Endurance is, in my opinion, the most important part in crushing the Tough Mudder,” says DeWindt. “You need to be able to run for 10 miles or so if you want to finish strong.” His endurance program: Each week do one long run (6 to 14 miles), two medium distance runs (4 to 8 miles), and one interval run. “This combination improves endurance and speed at the same time,” he says. For the interval run, try one of these outside or on a treadmill:

The Pyramid

  • 1 mile easy warm-up run
  • Stop and stretch
  • 1 mile hard effort run/5-minute rest
  • 2 sets of half-mile hard effort run/3-minute rest
  • 4 sets of quarter-mile hard effort run/2-minute rest
  • 1 mile easy cool-down run and thorough stretching afterwards

Hills (aka speed work in disguise)

  • 1 mile easy warm-up run
  • Stop and stretch
  • 1 minute hard effort run at 15% incline
  • 1 minute rest
  • Repeat this for 30 minutes (you’ll have 15 total minutes running hard on the incline)
  • 1 mile easy cool-down run and thorough stretching afterwards

The Classic

  • 1 mile easy warm-up run
  • Stop and stretch
  • 1 mile hard effort run
  • Rest 4 minutes
  • Repeat 3 to 5 times
  • 1 mile easy cool-down run and thorough stretching afterwards