Training Day

For those of you who read last week’s post, you may remember it contained quick tips for those with an upcoming Dash whose training plans, how shall we say this… fell by the wayside. Surely that isn’t you, right? Right! So check out the below, a week-long training plan that can be implemented now to prepare you for the Battleground you’ll face in a couple months. (While we’re neither doctors nor health experts, we’ve learned a thing or two over the years. However, it’s never a bad idea to consult with a physician before starting any training regime!)

Monday: Cross-Train

All you’ll need is a small-to-medium set of weights here! Repeat this sequence three times.

  • 12 Push-Ups
  • 24 Sit-Ups (like this)
  • Sprint 100 Yards
  • 12 Back Flies
  • 10 Squats
  • Run back to your start point

Monday’s inspiration goes out to

Tuesday: Run

Complete a one-mile run (and increase as the weeks go on). Just think of the tasty treats you can indulge in when you’re done!

  • Remember that the specific day of the week/number of reps/distance isn’t as important as partaking in a comprehensive schedule as outlined.
  • To get you pumped up, we personally recommend this playlist, though Spotify has a great selection (Browse > Genres & Moods > Workout), including playlists that can be used to help you pace/achieve a certain time.

Wednesday: Rest

Fine, you get one day to relax.


Thursday: Hill Prep

It’s unlikely you won’t find a couple of these on each Warrior Dash course, no matter what part of the US it’s located. This workout is challenging, yet simple:

Find a short yet steep hill, and sprint up as fast as you can (should only be about 15-20 seconds worth of running). Repeat 12-20 times.

For more information, take a look at this article.

Friday: Strength-Building

Check out any of these offerings at your local fitness studio: Cycle, Yoga, Bootcamp, Sculpt, Bodypump, TRX, etc. If you are more of a stay-at-home type, you might enjoy Insanity (some of our Warrior Dash staff swear by it!).

One last tip. It couldn’t hurt to score some points and finally take up your friend’s plea to sit for his/her one-year-old. Though the little one might not be old enough to talk, much can be learned in the way of crawling, which you’ll need to pass under barbed wire or make your way through ShockTop Unfiltered.

Comment below if you have any other tips or special ways that you train for Warrior Dash.

Good luck!


Warrior Dash Race Director