4-6 Hour Training Session

Many have asked about long training sessions in prep for Ultra Beast, Toughest Mudder, and other long races they have coming up on their calendar. Below you’ll find a staple workout I like to program for my clients.

Run x 25min at low end aerobic training zone effort
Lunges x 30
10/100 for max reps
Burpees x 30
Push-ups x 20
Lunges x 30
Bar hang w/hand release hip slaps x 20
Cycle, hike, or brisk incline walk on treadmill until timer hits 1 hour mark. *Easy pace for this portion of the training
This completes 1 round. Continue repeating for a total of 4-6 hours/rounds.
*I like to have my clients submerge in water for appx 1min after the 25min run. Depending on your weather situation, work this in if possible. More times than not, cold water is going to be a part of your upcoming long duration events/races. This will help you become mentally and physically prepared.

*Aerobic training zone effort is appx 70-80% max HR. For the 25min run portion, we want to hang around the 70-75% zone.

This workout is designed to keep you moving for a long duration. The 25min run followed by the strength training will start to catch up with your as the rounds progress. The appx 30min section at the end of each round is designed to keep you moving while you prepare mentally for the next round. This is as much of a mental prep workout as it is a physical prep. If you haven’t been doing any long duration sessions, I recommend you start with 2-3 hours and work up to the 4-6 hour range.