10K Mud Run Training: Week 1

10K Mud Run Training: Week 1

1-nuvision_action_image_storefront_1_637746

The 10K Mud Run Training program is designed as a next step in the running routine progression from the 5K Mud Run Training Program. It is an 8 week, intermediate level program and is not recommended for novice runners. 

Before beginning 10K Mud Run Training you need to be able to run four miles without stopping. If you are not yet at this level, start with our 5K Mud Run Training Program and then work up to this one. Remember to eat right and hydrate consistently during your training.

Phase 1

During the first phase of the Mud Run Training: 10K Program, you will start out with short 2 mile runs and then work on building your endurance up to nearly double the 5K distance with a 6 mile long run day. You will also be performing strength training two days a week specifically designed to improve your abilities to complete the obstacles that you will encounter during your race. During your runs (especially long runs), try to find routes that closely match the hills/terrain of your upcoming mud run.

Welcome to Mud Run Training: 10K, Week 1!


Warm Up: Before every run, start with 5 minutes of light jogging followed with 4x 100 meter progressive sprints (start the run slow then increase speed until you are at a full sprint at the end of the 100 meters). Then lightly stretch the muscle groups you use during the run. Focus on your quadriceps, hamstrings, and calves. Don’t forget to concentrate on good form while running in order to prevent injuries.

Cool down: After each run cool down with 5 minutes of light jogging then stretch again.


10K Mud Run Training: Week 1

Day 1: Cardio (2 miles)
  • Warm up
  • Run 2 miles stopping each ½ mile to complete 10 burpees
  • Cool down and stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.
Day 2: Circuit Training

Day 3: Cardio (3 mile)

  • Warm up
  • Run 3 miles at an easy pace
  • Cool down and stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.
Day 4: Circuit Training

Day 5: Rest

      Make sure that you are eating healthy meals and drinking lots of water today. Your body is recovering and muscles are healing so it is imperative that you provide yourself with the proper fuel to see your maximum results from the 10K Mud Run Training program. Try to devote some time to stretching your muscles today as well, especially if you are feeling any tightness or soreness.

Rest days are designed to give your legs a rest from running. Feel Free to use these days for muscular strength workouts either at the gym or at home if you feel like you have the energy to do so.

Day 6: Long Run Day

  • Warm up
  • Run 5 miles at an easy pace
  • Cool down and stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.
Day 7: Rest
      Focus on a 15 minute session dedicated towards your flexibility. Do not stretch to the point of pain. Stretching is extremely important in order to prevent injury.
      Warm up your muscles with 5-10 minutes of light aerobic activity prior to stretching. (Ex: jumping jacks, running in place)

Congratulations! You have completed 10K Mud Run Training: Week 1! Great job and keep up the good work!


Become a TWR Member to Unlock the Full Program

and Gain Access to the Full Workout Library for Just $7 a Month!

 Join Now!

Already a member? Login

↑ Top of Page
Animated Social Media Icons by Acurax Wordpress Development Company
s2Member®