10K Workout Generator Training Plan for 21K Obstacle Course Race

Week 1: Base Building

• Monday: 30 min easy run (light pace)
• Wednesday: 20 min cross-training (cycling or swimming)
• Friday: 30 min brisk walk or jog (alternate every 5 min)
• Saturday: Strength training (focus on core and legs)

Week 2: Gradual Increase

• Monday: 35 min easy run
• Wednesday: 25 min cross-training
• Friday: 35 min brisk walk or jog
• Saturday: Strength training (add bodyweight exercises)

Week 3: Introducing Intervals

• Monday: 40 min easy run
• Wednesday: 5 x 1 min fast run with 2 min walk/jog in between
• Friday: 40 min brisk walk or jog
• Saturday: Strength training (include obstacle-specific movements)

Week 4: Building Endurance

• Monday: 45 min easy run
• Wednesday: 30 min cross-training
• Friday: 45 min brisk walk or jog
• Saturday: Strength training (focus on upper body and core)

Week 5: Distance Focus

• Monday: 50 min easy run
• Wednesday: 6 x 1 min fast run with 2 min walk/jog in between
• Friday: 50 min brisk walk or jog
• Saturday: Strength training (include plyometrics)

Week 6: Endurance and Strength

• Monday: 60 min easy run
• Wednesday: 30 min cross-training
• Friday: 60 min brisk walk or jog
• Saturday: Strength training (focus on functional movements)

Week 7: Race Simulation

• Monday: 70 min easy run
• Wednesday: 4 x 5 min fast run with 3 min walk/jog in between
• Friday: 60 min brisk walk or jog
• Saturday: Strength training (simulate obstacles if possible)

Week 8: Tapering

• Monday: 40 min easy run
• Wednesday: 20 min cross-training
• Friday: 30 min brisk walk or jog
• Saturday: Light strength training (maintain muscle)

Week 9: Race Week

• Monday: 30 min easy run
• Wednesday: 20 min light jog
• Friday: Rest or very light activity
• Saturday: Race Day - 21K Obstacle Course Race

Notes:

• Adjust the intensity based on how your body feels.
• Incorporate obstacle-specific training (e.g., climbing, crawling) as you progress.
• Stay hydrated and focus on nutrition throughout your training.