View/Download PDF File - Bear Grylls Survival Race

10 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.
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Training Schedu le
Week 1- Hard Week
Monday
-
Upper Limb strength session: (tricep dips, press
ups narrow hand, press ups wide hand, chin ups,
weighted carry) all 1 minute, hanging for 30
seconds, (reverse chin up, inverted shoulder
press, weighted wrist flex/ext) all 10 reps. 1
min rest between exercises. Repeat 3 times.
Tuesday
-
Hill Repetitions: Jog out to a hill for 5 to 10
mins. Run a 3 minute hill at race pace and jog
back for active recovery. Repeat 5 times. Jog
home or to the car to cool down and stretch.
Cross train day: Get some cardio fitness in
without hammering the leg muscles. Swim, cycle
or cross train for 45 minutes at a moderate
pace. If these are not available to you jog for
45 minutes off road.
Wednesday
-
Thursday
-
Friday
-
Interval Session: 8 x 1km off 6, 7 or 8 minutes.
If you don't have a track or treadmill look at a
map measurement website to measure your
distance and stick to the same route.
Saturday
-
Rest Day
Sunday
-
1.5 hours Long run (ideally mainly off road)
Lower Limb Strength: (jump lunges, walking
lunges with weight or weighted rucksack, Single
leg squat off bench) x 10 each side, (jump
thrusts , plank and V sit hold) all for one
minute. Rest for 1 minute between each exercise.
Repeat x 3.
Heros are made not born.
www.beargry llssurvivalrace.com
ylls
J o in B e a r G r
Lo n d o n
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I n Tr e n t
and 4th
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Training Schedu le
Week 2 - Hard Week
Monday
-
Upper Limb strength session: (tricep dips, press
ups narrow hand, press ups wide hand, chin ups,
weighted carry) all 1 minute, hanging for 30
seconds, (reverse chin up, inverted shoulder
press, weighted wrist flex/ext) all 10 reps. 1
min rest between exercises. Repeat 3 times.
Tuesday
-
Hill Repetitions: Jog out to a hill for 5 to 10
mins. Run a 3 minute hill at race pace and jog
back for active recovery. Repeat 5 times. Jog
home or to the car to cool down and stretch.
Cross train day: Get some cardio fitness in
without hammering the leg muscles. Swim, cycle
or cross train for 45 minutes at a moderate
pace. If these are not available to you jog for
45 minutes off road.
Wednesday
-
Thursday
-
Friday
-
Interval Session: 8 x 1km off 6, 7 or 8 minutes.
If you don't have a track or treadmill look at a
map measurement website to measure your
distance and stick to the same route.
Saturday
-
Rest Day
Sunday
-
1.5 hours Long run (ideally mainly off road)
Lower Limb Strength: (jump lunges, walking
lunges with weight or weighted rucksack, Single
leg squat off bench) x 10 each side, (jump
thrusts , plank and V sit hold) all for one
minute. Rest for 1 minute between each exercise.
Repeat x 3.
Heros are made not born.
www.beargry llssurvivalrace.com
ylls
J o in B e a r G r
Lo n d o n
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I n Tr e n t
and 4th
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Training Schedu le
Week 3 - Easy Week
Monday
-
Upper Limb Strength sesessions. Repeat week
one exercises. Only 2 sets
Tuesday
-
Hill Repetitions: Jog out to a hill for 5 to 10
mins. Run a 3 minute hill at race pace and jog
back for active recovery. Repeat 3 times. Jog
home or to the car to cool down and stretch
Wednesday
-
Cross train day: As week 4. For 30 minutes
Thursday
-
Lower Limb Strength: (jump lunges, walking
lunges with weight or weighted rucksack, Single
leg squat off bench) x 10 each side, (jump
thrusts , plank and V sit hold) all for one
minute. Rest for 1 minute between each exercise.
Repeat x 2.
Friday
-
Interval session: 4 x 1km off 6,7 or 8 minutes.
Stick to the same route as weeks 1 and 2.
Saturday
-
Rest Day
Sunday
-
1 hour run at a steady pace.
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
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k
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a
P
I n Tr e n t
and 4th
d
r
3
r
e
b
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on O
Training Schedu le
Week 4 - Hard Week
Monday
-
Upper Limb strength session: (tricep dips, press
ups narrow hand, press ups wide hand, chin ups,
weighted carry) all 1 minute but at least 5 more
than week 1, hanging for 45 seconds, (reverse
chin up, inverted shoulder press, weighted wrist
flex/ext) all 12 reps. 1 min rest between exercises. Repeat 3 times
Tuesday
-
Hill Repetitions: Jog out to a hill for 5 to 10
mins. Run a 3 minute hill at race pace and jog
back for active recovery. Repeat 5 times. Jog
home or to the car to cool down and stretch
Cross train day: Swim, cycle or cross train for
55 minutes at a moderate pace. If these are not
available to you jog for 50 minutes off road.
Wednesday
-
Thursday
-
Friday
-
Interval session: 8 x 1300m off 7, 8 or 9
minutes. Add an extra 300m to your normal
route or choose a new location
Saturday
-
Rest Day
Sunday
-
2 hour long steady run (ideally off road)
Lower Limb Strength: (jump lunges, walking
lunges with weight or weighted rucksack, Single
leg squat off bench) x 12 each side, (jump
thrusts , plank and V sit hold) all for one
minute. Rest for 1 minute between each exercise.
Repeat x 4.
Heros are made not born.
www.beargry llssurvivalrace.com
ylls
J o in B e a r G r
Lo n d o n
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I n Tr e n t
and 4th
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Training Schedu le
Week 5 - Hard Week
Monday
-
Upper Limb Strength session as week 5 or your
circuits class or equivalent.
Tuesday
-
Hill Repetitions: Jog out to a hill for 5 to 10
mins. Run a 3 minute hill at race pace and jog
back for active recovery. Repeat 6 times. Jog
home or to the car to cool down and stretch.
Wednesday
-
Cross train for 55 minutes
Thursday
-
Lower Limb Strength. Repeat week 5.
Friday
-
Interval session: 9 x 1300m. Repeat the same
route as weeks 5
Saturday
-
Rest Day
Sunday
-
2 hour long steady run (ideally off road)
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 6 - Hard Week
Monday
-
Upper Limb Strength Session: (tricep dips, press
ups narrow hand, press ups wide hand, chin ups,
weighted carry) all 1 minute but at least 5 more
than week 1, hanging for 45 seconds, (reverse
chin up, inverted shoulder press, weighted wrist
flex/ext) all 12 reps. 1 min rest between exer-
Tuesday
-
Hill Repetitions: Jog out to a hill for 5 to 10
mins. Run a 3 minute hill at race pace and jog
back for active recovery. Repeat 7 times. Jog
home or to the car to cool down and stretch
Wednesday
-
Cross train for 55 minutes
Thursday
-
Lower Limb strength: Repeat week 5.
Friday
-
Interval session: 9 x 1300m. Repeat the same
route as weeks 5 and 6
Saturday
-
Race Day or Rest day: As for week 3 if you can't
find an appropriate race for tomorrow (Sunday)
race today instead and rest tomorrow. See
'Sunday' for details.
Sunday
-
Race Day: Find an obstacle course race for preference but a trail run if not, of 15-20km. If time
or money prohibit it do a local free race on
Saturday and make up the distance at race pace.
Rest today instead.
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 7 - Easy Week
Monday
-
Upper Limb Strength Session: (tricep dips, press
ups narrow hand, press ups wide hand, chin ups,
weighted carry) all 1 minute but at least 5 more
than week 1, hanging for 45 seconds, (reverse
chin up, inverted shoulder press, weighted wrist
flex/ext) all 12 reps. 1 min rest between exercises. Repeat 2 times
Tuesday
-
Hill Repetitions: Jog out to a hill for 5 to 10
mins. Run a 3 minute hill at race pace and jog
back for active recovery. Repeat 3 times. Jog
home or to the car to cool down and stretch.
Wednesday
-
Cross train for 45 minutes
Thursday
-
Friday
-
Interval session: 4 x 1300m. Repeat the same
route as week 5
Saturday
-
Rest Day
Sunday
-
One hour steady run off road.
Lower Limb Strength: (jump lunges, walking
lunges with weight or weighted rucksack, Single
leg squat off bench) x 10 each side, (jump
thrusts , plank and V sit hold) all for one
minute. Rest for 1 minute between each exercise.
Repeat x 2.
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 8 - Hard Week
Monday
-
Upper Limb Strength Session: (tricep dips, press
ups narrow hand, press ups wide hand, chin ups,
weighted carry) all 1 minute or 5 more than
week 5, hanging for 50 seconds, reverse chin up
x 12, inverted shoulder press x 14, weighted
wrist flex/ext x 14. 1 min rest between exercises. Repeat 3 times.
Tuesday
-
Hill Repetitions: Jog out to a hill for 5 to 10
mins. Run a 3 minute hill at race pace and jog
back for active recovery. Repeat 7 times. Jog
home or to the car to cool down and stretch.
Wednesday
-
Cross train for 60 minutes.
Thursday
-
Friday
-
Interval session: 8 x 1 mile. Add 300m onto
your existing route or choose a new route for
the next 4 interval sessions.
Saturday
-
Rest Day
Sunday
-
2.5 hour steady run on as much trail as you are
comfortable and able.
Lower Limb Strength: (jump lunges, walking
lunges with weight or weighted rucksack, Single
leg squat off bench) x 12 each side, (jump
thrusts , plank and V sit hold) all for one
minute. Rest for 1 minute between each exercise.
Repeat x 3.
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 9 - Hard Week
Monday
-
Upper Limb Strength Session: (tricep dips, press
ups narrow hand, press ups wide hand, chin ups,
weighted carry) all 1 minute or 5 more than
week 5, hanging for 45 seconds, (reverse chin
up, inverted shoulder press, weighted wrist
flex/ext) all 14 reps. 1 min rest between exercises. Repeat 3 times.
Tuesday
-
Hill Repetitions: Jog out to a hill for 5 to 10
mins.Run a 3 minute hill at race pace and jog
back for active recovery. Repeat 8 times. Jog
home or to the car to cool down and stretch.
Wednesday
-
Cross train for 60 minutes.
Thursday
-
Friday
-
Interval session: 9 x 1 mile. On the same route
as for week 9.
Saturday
-
Rest Day or race day: Ideally race on Sunday
but if there isn't one compete today and rest
tomorrow instead.
Sunday
-
The ultimate survivor is approaching rapidly so
we need to preserve ourselves after today. Do
one final short intense race. A 5 or 10km
obstacle course (anything imbetween is fine) or
an 8 or 10km trail race.
Lower Limb Strength: (jump lunges, walking
lunges with weight or weighted rucksack, Single
leg squat off bench) x 12 each side, (jump
thrusts , plank and V sit hold) all for one
minute. Rest for 1 minute between each exercise.
Repeat x 3.
Heros are made not born.
www.beargry llssurvivalrace.com
ylls
J o in B e a r G r
Lo n d o n
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t
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I n Tr e n t
and 4th
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Training Schedu le
Week 10 - Final Race Taper
Monday
-
Rest Day
Tuesday
-
Hill Repetitions: Jog out to a hill for 5 to 10
mins.Run a 3 minute hill at race pace and jog
back for active recovery. Repeat 3 times. Jog
home or to the car to cool down and stretch.
Wednesday
-
Cross train for 30 minutes
Thursday
-
Speed session: 15 minute jog warm up followed
by (5 min hard run, 5 min easy jog to recover)x3.
long stretch to cool down. Hard efforts just
above race pace, distance is not important.
Friday
-
45 minute steady run, any terrain.
Saturday
-
Rest Day
Sunday
-
Ultimate Survivor Race Day
Heros are made not born.
www.beargry llssurvivalrace.com