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8 week training plan for a 10K obstacle course – a plan from a top military PT…Go on, you know you want to…

British Military Fitness are running their Major Series obstacle course starting in March – here’s a detailed training course from Ed Kerry, one of BMF’s military PTs

Ever wondered how they get so fit in the army? With British Military Fitness you can find out with their outdoor classes that happen in parks across the UK. All the instructors are bona fide soldiers but don’t panic, the workouts incorporate games, pair exercises and circuit training which will improve endurance. They run all year round and people burn and average of 640 calories in a session (read our class review here). This is a sport for people-people as working in teams and enjoying the encouragement of fellow participants is a key feature of of BMF workouts.

two muddy women
motivate and be motivated by fellow team members

BMF also holds the award winning annual event ‘Major Series’, an endurance and obstacle run in four locations across UK. Each location has a 5K and a 10K run which are design for women and men of all fitness levels.

Those participants with higher endurance who are looking for a challenge can find that in the longer run which offers more difficult obstacles.

Moreover, these runs aren’t designed to drill you through the mud in a strict military fashion, they take a much more fun approach, where you help out other people on the team. It costs £40 for 5K and £45 for 10K per person.

Here are the dates for Major Series happening around the UK:

Midlands: Saturday 7 March 2015, Merevale Estate, Atherstone, Warwickshire

North: Sunday 15 March 2015, Bramham Park, Leeds, W. Yorkshire

South: Saturday 28 March 2015, Eridge Park, Tunbridge Wells, Kent

Scotland: Saturday 6 June 2015, Cardross Estate, Port of Menteith, Stirlingshire

YOUR 8-WEEK TRAINING PLAN FOR THE MAJOR SERIES (or any 5-10K endurance event)

Ed-Kerry-BMF-pic[1]Ed Kerry, running coach and British Military Fitness Instructor brings you an eight week training plan for the Major Series obstacle and endurance events. 

Training Key

Steady Pace: a pace at which you could hold a conversation throughout.

Fartlek: A Swedish term which translates directly as ‘speed play’, fartlek is a training method that blends continuous training with interval training, i.e. a slower run interspersed with period of faster running.  There doesn’t need to be a set structure to the run. For your first quick burst you might choose a target that’s just 100m away and sprint to it flat out. Then for the next hard run you’ll see something 800m away and stride towards it at your 5K race pace.

Long Hills: Choose a hill that will take you 60-70sec to run up at 90% pace then steady run down to recover and repeat.

Cross Train: For this, choose a different workout to running, i.e. cycling, swimming or rowing

 

BMF hero image
Exercise with your friends

WEEK 1

Session 1: 15 minute run, 1- 2min walk, 15 min run

Session 2: A circuit training session or British Military Fitness Class

Session 3: 2 minute warm up, then 4 x 600 metres runs with 400 metre jog recoveries, following by a 2 minute cool down

Session 4: 35 minute steady pace run

WEEK 2

Session 1: 15 – 18 minute run out, and then run faster home

Session 2: A circuit training session – follow an online programme or join a class

Session 3: Long hills – 4 x 5 reps at 5km pace

Session 4: 40 minute steady pace run

WEEK 3

Session 1: Cross train for 45 minutes

Session 2: A circuit training session – follow an online programme or join a class

Session 3: 2 minute warm up, then 5 – 6 x 2 minutes run with 90 second recoveries, followed by a 2 minute cool down

Session 4: 45 minute steady pace run

woman in mud
It’s gonna get muddy

WEEK 4

Session 1: 5km best effort (and record time)

Session 2: A circuit training session – follow an online programme or join a class

Session 3: Long hills, 5 – 6 reps at 5km pace

Session 4: 50 minute run at steady pace

WEEK 5

Session 1: Cross train for 45 minutes

Session 2:  A circuit training session – follow an online programme or join a class

Session 3: 1km warm up, 3km at race pace, 1km cool down

Session 4: 60 minute run at steady pace

WEEK 6

Session 1: 20 – 22 minute run out, and then run faster home

Session 2: A circuit training session – follow an online programme or join a class

Session 3: 2 minute warm up, then 5 – 6 x 3 minute runs with 2 minute recoveries, then 2 minute cool down

Sesssion 4: 70 minute run at a steady pace

WEEK 7

Session 1: 5km best effort (and compare time to week 4 time)

Session 2: A circuit training session – follow an online programme or join a class

Session 3: 1km warm up, 5km race pace, 1km cool down

Session 4: 60 minute run at a steady pace

WEEK 8

Session 1: 40 minute light fartlek

Session 2: Rest

Session 3: 20 minute light running

Session 4: Your event!

To sign up go to Major Series’ website.

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