Starting Up Run Training To Prepare For The 2017 OCR Season

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After taking some time off of running since the X Resolution Run it’s time to start getting ready for my first real race of the year, the X Warrior Challenge stadium race. To gear up for this race I’m treating it like a Super since that was my best race of last year with more strength training. As part of that plan I’m starting a 10k in 12 week running program.


I found a program from The Runningbug and here’s a direct link to the program. It is their intellectual property and I make no claims that is mine, I thought it was a great program for gearing up for this race.


As always standard workout/fitness warning:

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

This program offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or another health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in North America and think you are having a medical or health emergency, call your health care professional, or 911, immediately.


For this challenge, I’ll post the workouts at the start of every other week than go back and update my times/results at the end of the next week. I’m trying to leave time for a few other blogs I’m working on including some product reviews. The race in this program is on a Sunday so keep it in mind if you follow it.

I started to do some mobility work from Ready to Run in the last few weeks so I’m hopeful my shin splints won’t limit my progress on the plan, as my goal is to finish the stadium race in under 1 hour.


Week 1 starting this Monday

Monday – Rest Day, pretty easy first day I plan on doing a very low impact lifting day.

Tuesday – Run 30 minutes, Run 4 sets of 5 minute runs with 2-minute walk recovery.

Wednesday – Rest, again probably a lifting day.

Thursday – Run 30 minutes, Run 4 sets of 5 minute runs with 2-minute walk recovery.

Friday – Rest, if you haven’t caught on to my trend I plan on a heavy day.

Saturday – 10-15 Core Workout.

Sunday – Run 30 Minutes, run 3 sets of 8 minutes a low effort with 2-3 brisk walk for recovery


Week 2

Monday – Rest Day, means lift day

Tuesday – Run 26 minutes, Run 2 sets of 10 minute easy runs with a 3-minute brisk walk recovery.

Wednesday – “Rest”

Thursday – Run 25 minutes, Run 4 sets of 5 minute runs with 90 second walk recovery.

Friday – Rest, see Monday

Saturday – 10-15 Core Workout.

Sunday – Run 36 Minutes, run 3 sets of 10 minutes a low effort with 2-3 brisk walk for recovery


There it is the first 2 weeks of the program. For this round my biggest focus is to get everyday done no excuses. It is ultimately my success that rides on following this program, so I have to really hold myself accountable. The midweek runs aren’t too long so it shouldn’t be to hard.

Have fun following along and maybe we’ll see you at X Warrior Challenge.


Scotty Voodoo
I am a proud father & husband. A former semi-pro skier, turned rugby 7’s player, I’ve now worked to become a OCR racer.
A level 2 NCCP certified coach, I also hold coaching certifications in 3 sports.



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