Training for the Warrior Dash

Who doesn’t want a furry Viking helmet?  

Over the past couple of years, obstacle course races such as the Warrior Dash have become insanely popular.  Since I first posted about training for the Warrior Dash, I’ve gotten a lot of inquiries from clients and other trainers about how exactly one should train for the Warrior Dash or similar short distance obstacle course races.  I’ve heard people tout everything from Crossfit to P90X to not training at all as being the best way to train for one of these races, but I believe there is a middle ground that can serve far more people, especially beginners, without getting too extreme or requiring a lot of equipment.  Obviously, the best training protocol is tailored for the individual, but with a little information, its relatively easy to tweak a program for your own needs and fitness level.

The first time I saw a video of the Warrior Dash on Youtube, I thought to myself, “Those people are crazy.”

I also thought, “I want to do that”.  
I watched a few more videos and realized that once you got past the mud, fire, and viking helmets, most of the folks running the race were quite diverse.  The majority of the participants were young and in relatively good shape, but there were a good number of middle-aged and even older folks, all kinds of body shapes, and equal numbers of men and women.  All of them seemed to be having a blast.  
Farmers walks are a highly underrated exercise for back
and grip strength as well as postural endurance.

It immediately occurred to me that this would be an ideal event to give to my clients as a training goal.  I was quite sure that all of them could, at the very least, complete the race.  A lot of my clients are my age or older and mainly train to maintain or improve their quality of life.  To me, this means making them strong and giving them a good base of power and endurance to get through their daily routines while still having some gas in the tank to play with their kids or whatever other activities they engage in.  I typically train folks with barbells, dumbbells, kettlebells, and odd objects such as tires, ropes, sleds, sledgehammers, etc.  Our workouts consist of focused strength or power training followed by general conditioning work.  Although a lot of them can’t do a single pullup, they can hang from a bar and do farmers walks with considerable weight so their grip strength is good which is what is needed for climbing over cargo nets or objects with ropes.  Therefore the only thing left to train was the actual distance, some obstacle specific movements, and the transitions between running and obstacles.    

If you are a full grown adult and you haven’t run in a long time or never ran any considerable distances, working up to three miles can be a horrible experience.  No one wants to feel like they are inhaling fire while simultaneously being crushed under a large boulder.  
Perhaps I exaggerate a little bit . . . 
Regardless, the first thing we needed to address as a group was whether or not we could cover the distance.  Some of my clients were already regular runners running 3-4 miles 4-5 times a week and so this was a non-issue for them.  Some hadn’t run regularly in a while, but had no problems working up to a few miles on their own.  Others needed a little more help.
For my rank beginners, for whom the fire and boulder metaphor might apply, we started with pacing intervals.  I described pacing intervals in a previous entry and I think it still gets the idea across rather clearly:

So, lets say you are used to walking or jogging at a moderate or pathetic pace, but every time you try and push yourself to go faster, you end up with a stitch in your side, or just plain worn out before you go the distance. Pacing intervals are designed to help you increase your intensity over time until you can maintain your new intensity for the entire duration of your run/bike/swim/row, etc.
For example, using a rate of perceived exertion scale, you are used to running at an intensity level of 5 on a scale from 1-10 with 1 being walking through the mall and 10 being close to death. You want to increase your pace such that the distance you run in 45 minutes is longer. To do this outright, you could just sprint. But after about 2-3 minutes, you would be lying on the side of the road, possibly vomiting.
Instead, try increasing the pace and/or intensity at which your run a set time or distance and then rest for a set period of time before repeating. If you were on a treadmill, let’s say you are used to jogging at 4.5 miles per hour. To use pacing intervals, try increasing the speed to 5.5 mph for 2-4 minutes (don’t push yourself to failure or you won’t be able to complete the workout). Walk or jog to recover for 1-2 minutes.Repeat this interval for the normal duration of your run. If you don’t rest too much, the immediate result is that you will have covered more distance. In the meantime, your muscles will have adapted to the higher demand for fuel and will start generating more mitochondria. Your respiratory and cardiovascular systems will respond to the increased demands for more oxygen and become more efficient. Over time, you will want to extend the length of the intervals until you are running the entire distance/time at the higher pace.  

Even marathoners had to start running one mile at a time.

So, the typical way in which I worked with my beginners was to have them run 400 meter increments of 1-2 miles with a 2 minute full rest, either walking or just standing between efforts.   We would typically do this at the end of a training session.  At least once a week, we would walk/run a full 3 mile distance and would gradually increase the distances we were running until we worked up to running the whole distance with only one or two breaks.

Now, my clients were relatively strong, but only about half of them could do a pullup or squat their bodyweight.  Here’s the good news.  You don’t have to be able to do a pullup or squat your bodyweight to complete an obstacle course race.  Most of the climbing involves using both your arms and your legs and/or using a rope to pull yourself up and over an obstacle while pushing yourself over with your legs.  So, although grip strength and the ability to hang from a bar will benefit you, you are more likely to benefit from being able to pull about half your bodyweight up a rope.  The more extreme races have monkey bars across relatively large bodies of water or pits of mud, but even monkey bars don’t require a pullup so much as a flexed arm hang.

A strength endurance circuit of lunges, kettlebell swings,
situps, and pushups.  (Yes, I was making them pose.)

So, what kind of strength work do we need?  Its a good question and depends on the individual, but you want all your participants to have a good base of strength such that they can maintain their posture through a variety of tasks.  This requires strength endurance more than anything else and can be trained primarily with lighter resistance training or even just bodyweight training. You also want exercises that are going to support your running, climbing, and crawling over and under the various obstacles.  A little flexibility doesn’t hurt either.   Lunges, squats, body rows, bear crawls, step ups, curls and presses, pushups, and whatever kind of core training you can imagine will all help your efforts.  Its easy enough to combine 4-6 exercises in a circuit of 15-20 reps of each for 4-6 rounds for a full body strength endurance workout.  As you get closer to your race, you can start combining these strength exercises with your running efforts.

For example:
Run 1 mile
Perform 20 lunges on each leg and 20 pushups
Run 400 meters
Perform 20 squats and 20 body rows
Run 400 meters
Bear crawl 30 meters
V-sit Russian twist, 20 reps to each side
Run 400 meters
Perform 20 weighted step ups and 20 kettlebell or dumbbell windmills, each side
Run 400 meters
Jump over fire (just kidding, save that for race day)

Tires are very useful.  If using them for box
jumps, be careful to step back down
and not jump, especially if you are a beginner.

If you want to get a little more intense with your training and you don’t have a lot of equipment, get an old tractor or 18 wheeler tire (they are free if you can find a tire place that changes off road tires) and practice flipping it, dragging it with a rope, doing step-ups or jumping onto it, doing pushups off of it, or hitting it with a sledgehammer.

If you want to get a little more specific, the over/under obstacles are a good one to train specifically for.  Another tool that will help you with the over under obstacles and overall flexibility is a split rail fence.  Yup, go over and under it.  The typical height is about 3 feet.  If you don’t have one, get four bales of straw.  stack two on top of each other, place the other two about 4 feet apart and put a length of PVC pipe or a broomstick across it.  Climb over the stacked hay bales by placing your hands on top and swinging your legs under.  Move under the pipe by getting low or, if you have a more substantial bar or board, swing yourself under it.  Repeat.

Right before crossing the finish line.

The last component is a willingness to get completely filthy and cold.  You’re not just going to get muddy, you’re going to be getting wet in yucky ponds that are full of who knows what and are typically a lot colder than the air.  I ran my first Warrior Dash in October and because my legs went numb halfway across the log-filled pond, I ended up diving over the remaining two logs before climbing out of the muck.  I don’t mind being filthy, but you definitely don’t want that stuff getting in your mouth.

At the completion of the first Warrior Dash I did with my group, all of us finished it, and all of us ran the whole thing.  Some members of our group even set some impressive times.  We were all filthy, banged up, some of us had a few cuts from the mud and gravel (and from grabbing a hold of the barbed wire, its not fake), but overall we felt good, no one was terribly sore after the fact, and we all had a great time.


  1. Thanks for the advice I am getting ready to do my first warrior dash in Sep. I am not in the best shape. It is my goal that I am working toward. I started running and swimming two weeks ago, but was trying to figure out the other stuff to do. Thanks!


  2. I am doing a mud run in a little over 30 day and have not trained for it at ALL. I do run regularly though.. What do you recommend to help me prepare with such short notice?


  3. If you run regularly, you're in pretty good shape, especially if its a 5K run. Its the combination of running and strength efforts that gets hard and pulling yourself up and over things may be the biggest challenge. Pulling and grip strength will be good to start working on. I would go ahead and add in the following circuit once a week, start with two rounds and add one or two each week. You want to be able to cover the same distance of your race by the last week and then make sure you have 3-4 days off before your race. Don't worry if the strength work gasses you or makes you sore, you'll get used to it pretty quickly, just don't overdo your first try or two, keep it to one or two rounds because the soreness is delayed and can be pretty severe even if it was relatively easy. Start with a mile run, then:Perform 20 squats or walking lungesRun 1/4 milePerform 20 pushups (from knees is fine)Run 1/4 mileBear crawl 30 yardsRun 1/4 mileDo 5-10 pullups OR 15-20 body rows OR heavy alternating bent over dumbbell rowsRun 1/4 mileRepeatFor a 5K race:Week 1: 2 roundsWeek 2: 3 roundsWeek 3: 4 roundsHope this helps. 🙂


  4. Well, it depends on how you want to do it. You're roughly 3.5 weeks out. If you intend to walk the race and just attempt the obstacles, I would start working on some bodyweight strength exercises 2-3 times per week just for conditioning more than anything. If you are going to attempt to run it, it would hurt to try some of the intervals listed in the comments above, but I wouldn't do that more than twice a week as recovery can be a bit rough. My main advice would be to simply have fun and enjoy the day. 🙂


  5. I am a runner. I've been for the past 2 years. I can run up to 10 miles so I have that part down. I've been lifting about a little over a month now. I can lift up to 60 pounds. I'm debating on whether doing the warrior dash or not this year. But I'm going to try what you suggested then see how well I do then debate on if I'm going to sign up or not. I don't have too long to make a decision. But any other tips you could give me?


  6. You should be fine. If you can run 10 miles, you have plenty of gas in the tank. Some upper body pushing and pulling as well as grip strength will help a lot, but that should take too long to develop enough for one of these races, the main goal is having fun and avoiding injury. Flexed arm bar hangs are a great tool for grip and upper body isometric strength and if you just spend some time working on the running/strength transitions, you'll be well conditioned for race day.


  7. Yesterday I registered for the Oct 26th Warrior Dash in Northern CA. I'm in good shape, I do Boot Camp, Spinning and BodyPump classes at my gym each week. I HATE running, current I only run about 2 miles every other day as part of my routine. Do you think if I switched to doing CrossFit training would prepare me better for the race?


  8. Bill, I hope your race went well. I apologize as I didn't see your post til just now. CrossFit can be fun, but its not specific. My experience as a CrossFit coach taught me that the only thing that prepares you to run three miles is running three miles. 🙂 However, working some strength work in as an interval format with running will help prepare you for the race. Just remember that the distance and training volume must be comparable. See my article on training for the Tough Mudder for more specifics, but if you have any further questions, feel free to ask.


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