Only the Brave - Training plan
Tackle our adventurous (and muddy charity obstacle course race) six or ten mile 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
Day 1
Brisk walk for 30 minutes or run for 3 miles
Day 2
10 squats, 10 lunges, 10 mountain climbers, 10 press ups, 1 minute rest. Repeat x5
Day 3
3 miles run/walk
run 1 minute/walk 4 minutes or run for 3 miles
Day 4
Rest day
Day 5
HIIT workout
30 seconds work/ 20 seconds 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 seconds work/ 20 seconds rest, high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5
Day 8
15 minutes walk/5 minutes jog/15 minutes walk or run for 3.5 miles
Day 9
10 squats, 10 lunges, 10 mountain climbers, 10 press ups, 1 minute rest. Repeat x5
Day 10
3.5 miles run/walk
run 1 minute/walk 4 minutes or run for 3.5 miles
Day 11
Rest day
Day 12
HIIT workout
30 seconds work/ 20 seconds rest, High knees, scissor kicks, tricep dips, bicycle crunches. Repeat x 5
Day 13
Parkrun or 5km at your own pace
Day 14
4 miles walk/run
run 2 minutes/ walk 3 minutes or run for 4 miles
Day 15
15 squats, 15 lunges, 15 mountain climbers, 15 press ups, 1 minutes rest. Repeat x5
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Day 16
15 minutes walk/ 10 minutes jog/ 15 minutes walk or run for 4 miles
Day 17
4.5 miles run/walk
run 2.5 minutes/walk 2.5 minutes or run for 4.5 miles
Day 18
Rest day
Day 19
HIIT workout
40 seconds work/20 seconds 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 seconds work/20 seconds rest. high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5
Day 22
5 miles run/walk
run 3 mins/walk 2 minutes or run for 5 miles
Day 23
15 minutes walk/15 minutes jog/15 minutes 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 minutes/walk 1.5 minutes or run for 5.5 miles
Day 26
Rest day
Day 27
HIIT workout
40 seconds work/20 seconds rest. high knees, scissor kicks, tricep dips, bicycle crunches. Repeat x5
Day 28
6 miles run/walk
run 4 minutes/walk 1 minute or run for 6 miles
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.
Craig Cluley
Personal trainer and former Only the Brave participant
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Only the Brave 2023 – Charity Obstacle Course Race
Take on up to 35 Obstacles in our 6 or 10 mile route through Euston Estates parkland, waterways and woodland.
Find out more and Sign up![](/assets/images/common/_medium/tangled-shower.jpg)
Only the Brave Obstacles
Get a sneak peek of the obstacles that you’ll be tackling on the day!
See the obstacles!Photo credit: Perfect Pose Photography