Only the Brave Training Plan
Tackle our adventurous (and muddy) charity obstacle course race. It’s not a competitive race but we do recommend training for the event ahead of the big day. Only the Brave warm-up instructor Craig Cluley has put together this 30 day training plan to help you get ready.
30 Day Training Plan:
Week 1:
- Day 1: Brisk walk for 30 mins or run for 3 miles
- Day 2: 10 squats, 10 lunges, 10 mountain climbers, 10 press ups, 1 min rest. Repeat x5
- Day 3: 3 miles run/walk (run 1 min/walk 4 mins or run for 3 miles)
- Day 4: Rest day
- Day 5: HIIT workout (30 sec work/ 20 sec rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)
- Day 6: Parkrun or 5km at your own pace
- Day 7: HIIT workout (30 sec work/ 20 sec rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)
Week 2:
- Day 8: 15 mins walk/5 mins jog/15 mins walk or run for 3.5 miles
- Day 9: 10 squats, 10 lunges, 10 mountain climbers, 10 press ups, 1 min rest. Repeat x5
- Day 10: 3.5 miles run/walk (run 1 min/walk 4 mins or run for 3.5 miles)
- Day 11: Rest day
- Day 12: HIIT workout (30 sec work/ 20 sec rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)
- Day 13: Parkrun or 5km at your own pace
- Day 14: 4 miles walk/run (run 2 mins/ walk 3 mins or run for 4 miles)
Week 3:
- Day 15: 15 squats, 15 lunges, 15 mountain climbers, 15 press ups, 1 min rest. Repeat x5
- Day 16: 15 mins walk/ 10 mins jog/ 15 mins walk or run for 4 miles
- Day 17: 4.5 miles run/walk (run 2.5 mins/walk 2.5 mins or run for 4.5 miles)
- Day 18: Rest day
- Day 19: HIIT workout (40 sec work/ 20 sec rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)
- Day 20: Parkrun or 5km at your own pace
- Day 21: HIIT workout (40 sec work/ 20 sec rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)
Week 4:
- Day 22: 5 miles run/walk (run 3 mins/walk 2 minutes or run for 5 miles)
- Day 23: 15 mins walk/ 15 mins jog/ 15 mins walk or run for 5 miles
- Day 24: 15 squats, 15 lunges, 15 mountain climbers, 15 press ups, 1 minute rest. Repeat x7
- Day 25: 5.5 miles run/walk (run 3.5 mins /walk 1.5 mins or run for 5.5 miles)
- Day 26: Rest day
- Day 27: HIIT workout (40 sec work/20 sec rest. High knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5)
- Day 28: 6 miles run/walk (run 4 mins /walk 1 min or run for 6 miles)
Week 5:
- Day 29: Rest day
- Day 30: RACE DAY!
Please note that this training plan is just a suggestion, it is important to work to a training plan that matches your fitness and ability.
If you have any concerns please consult your GP.
Only The Brave
Join us at Only the Brave in September 2025 and take on our exciting 3, 6 or 10 mile mud obstacle course!
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What to expect on the day
If you have already signed up to Only the Brave, here's all the resources and links to support your experience.
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Obstacles
Take a look at last year's obstacles for a taste of what you'll be tackling in 2024!
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