4 WEEk - Bear Grylls Survival Race

4 Week
Training Schedule
T ra i n e r B i o
elite endurance
sports specialist
Freya Martin
An elite endurance sports specialist, who has competed
for over 15 years in numerous different disciplines
including pentathlon, running, cycling, triathlon, x-terra
and most recently OCR. A young mum, former physio and
now personal trainer, found OCR by chance but immediately showed her pedigree in endurance sports by winning
many of the UK’s top OCR events, including Spartan
Beast, Spartan
S
Super, Nuclear Oblivion, Judgement Day
to name just a few. 2015 sees Freya in just her second
season of OCR but with the World OCR Champs ear
marked as her A-race for the season in October, only time
will show if the World’s best can keep up.
ylls
J o in B e a r G r
Lo n d o n
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Training Schedu le
Week 1
Monday
-
Strength Session: 30 seconds of each exercise
with 30 seconds rest, x2
Sit ups, push
ups, triceo dips, walking lunges, high knees,
long jumps, chin ups or just hang, plank,
hopping.
Tuesday
-
Off road trail run: 20 minutes. Run for 3
minutes walk for 1 (5 times to cover the
duration)
Wednesday
-
Day Off
Thursday
-
Hill Repetitions: Run up for 1 and half minutes,
run down slowly and rest at the base for 30
seconds. Hill 1: run up and down. Hill 2: carry
a weight up and down e.g. a log, weighted
rucksack or 2 large water bottles. Hill 3: run
up and down. Hill 4: 15 burpees then run up and
down
Friday
-
Day off
Saturday
-
Walk/run around a 5km time trial (a park run is
ideal, a treadmill or track will give an alternative accurate distance or map your own known
route on the iternet)
Sunday
-
Day off
Heros are made not born.
www.beargry llssurvivalrace.com
ylls
J o in B e a r G r
Lo n d o n
h
t
r
o
N
k
r
a
P
I n Tr e n t
and 4th
d
r
3
r
e
b
o
t
c
on O
Training Schedu le
Week 2
Monday
-
Strength session: 30 seconds of each exercise
(as week 1) with 30 seconds rest, x3
Tuesday
-
Off road trail run: 25 minutes. Run for 3
minutes walk for 1 (5 times to cover the
duration)
Wednesday
-
Day Off
Thursday
-
Hill Repetitions: Run up for 1 and half minutes,
run down slowly and rest at the base for 30
seconds. Repeat week one and add Hill 5: Carry
a weight up and down.
Friday
-
Day off
Saturday
-
Walk/run around a 5km time trial (a park run is
ideal, a treadmill or track will give an alternative accurate distance or map your own known
route on the iternet) Aim to beat last weeks
time.
Sunday
-
Day off
Heros are made not born.
www.beargry llssurvivalrace.com
ylls
J o in B e a r G r
Lo n d o n
h
t
r
o
N
k
r
a
P
I n Tr e n t
and 4th
d
r
3
r
e
b
o
t
c
on O
Training Schedu le
Week 3
Monday
-
Strength session: 30 seconds of each exercise
(as week 1) with 30 seconds rest, x 4
Tuesday
-
Off road trail run: 30 minutes. Run for 3.5
minutes walk for 30 seconds (5 times to cover
the duration)
Wednesday
-
Day Off
Thursday
-
Hill Repetitions: Run up for 1 and half minutes,
run down slowly and rest at the base for 30
seconds. Repeat week two and add Hill 6: 20
burpees then run up and down
Friday
-
Day off
Saturday
-
Repeat your 5 km time trial aiming to beat last
weeks time
Sunday
-
Day off
Heros are made not born.
www.beargry llssurvivalrace.com
ylls
J o in B e a r G r
Lo n d o n
h
t
r
o
N
k
r
a
P
I n Tr e n t
and 4th
d
r
3
r
e
b
o
t
c
on O
Training Schedu le
Week 4
Monday
-
Strength session: 30 seconds of each exercise
(as week 1) with 30 seconds rest x 4
Tuesday
-
Off road trail run: 30 minutes. Run for 4
minutes walk for 30 seconds (5 times to cover
the duration)
Wednesday
-
Day Off
Thursday
-
Steady 30 minute jog
Friday
-
Day off
Saturday
-
Race day
Sunday
-
Bask in the glory of your race success (and sign
up again for next year's 10km.
Heros are made not born.
www.beargry llssurvivalrace.com