Conquer the City! How to Prepare for the City Challenge Obstacle Race

Practice running three miles with sprint intervals mixed in. Sprint for a minimum of 10 seconds at a time, with 20-30 second breaks in between. As you improve, you should be able to add time to your sprints, and subtract time from your breaks. There is no perfect formula.  If you’re exhausted when you’re done, you’re doing it right.

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