Suggestions for training to run 5 miles non stop

thestrangebrew1

Diamond Member
Dec 7, 2011
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So I'm possibly going to be on a team doing the Tuffmudders event in Tahoe at the end of Sept. I just recently started running, I'm only putting in about 5 miles a week and avg about 11mins/mile (pathetic I know). I'm not a stranger to running, just fell off the wagon after running a half marathon about 2 yrs ago.

I'm more interested in getting into some sort of shape to be able to do this event. From what my bro in law said, I'd need to be able to at least run 5 mi nonstop on top of being able to get through about 25 obstacles. I'm thinking I'm going to need to start doing a butt load of pushups and sit ups. What would you guys recommend? I've got a little over 2 mos and even if I don't do it, at least I've trained and can continue doing so for a future half marathon later.
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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I had some friends do a tuffmudder in England and they said it was more stop and start than being able to run 5miles with obstacles. There are queues for people waiting to do the obstacles and stuff.

I think if you can run for 3miles and be able to do some pull ups, a few interval sprints, hill sprints and have some reasonable level of strength you can do it. The friend is a girl and she squats about 3/4 of her bw for 6reps. Not sure how she managed the monkey bars as she can't do a single pull up?! I'll ask her actually if I see her today.

Koing
 

Sluggo

Lifer
Jun 12, 2000
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You might also try to make yourself a slightly accelerated version of the C25K program. It will only take 20-30 minutes a day, 3 times a week.
 

M0oG0oGaiPan

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Dec 7, 2000
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yeah tm is stop and go. it's trail running so if you could practice that, you would be set. A lot of tms are on ski resorts so there's a lot of hill climbing.

you don't actually pull yourself up on the monkey bars. it goes up and down like / \ but it's still just like regular monkey bars. You just need to make sure your hands are dry.

i'm doing a short mud run in a couple of weeks with my gf and some friends. lol my gf is so unprepared.

I think 5 miles a week is fine, if you just want to complete the event. Might want to add in some mileage if you guys are going for a certain time. If you're not training with weights in the gym you might want to do some type of bodyweight training. I would go on a specific program though.
http://www.reddit.com/r/bodyweightfitness
http://www.reddit.com/r/bodyweightfitness/wiki/faq (look for beginner program)

Couple of other subreddits.
http://www.reddit.com/r/adventureracing
http://www.reddit.com/r/toughmudder

I don't wear gloves but these are popular for tm. http://www.amazon.com/gp/product/B0040GJ80I/
 
May 13, 2009
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How much do you weigh? Any extra weight will be detrimental towards a mud run with climbing obstacles. Lose any extra weight, run more, buy good running shoes add some Dr Scholls inserts, start a strength building routine. Most focus should be diet and running. Strength building secondary but still important for the obstacles.
 

smackababy

Lifer
Oct 30, 2008
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When we were training for a TF in the military, our goal was to hit 10 miles non stop, and that is suggested. I ended up getting an injury and had to miss the event (I might do another, if I can find some friends to do it with), but my friends that did it said it wasn't so bad. The course is long, but you are only ever really running like a mile and half at most at a time before you hit the next obstacle. Plus, if you are having trouble, everyone is super supportive. It isn't really a "race" in the sense that everyone is really competitive. They give you a beer at the end as well. =)
 

thestrangebrew1

Diamond Member
Dec 7, 2011
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All great suggestions & very much appreciated. I'm currently a fatty; 5'8" & 187lbs with clothes on. I'm not a gym member so any workouts would be at home or at a park etc. There are absolutely no hills in my area. I'll check out the links and cont. to run and add in some workouts in the mix.
 

Josh123

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Aug 4, 2002
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How much do you weigh? Any extra weight will be detrimental towards a mud run with climbing obstacles. Lose any extra weight, run more, buy good running shoes add some Dr Scholls inserts, start a strength building routine. Most focus should be diet and running. Strength building secondary but still important for the obstacles.

I too am participating in a TM at the end of October and just picked me up some Dr. Scholl's inserts the other day. I'm hoping they help with my knee pain since it's preventing me from running.

I'm not to worried about the obstacles being a stick weighing 145lbs at 6 feet. I usually do about 10 pullups/25 pushups before and after each jog.
 

thestrangebrew1

Diamond Member
Dec 7, 2011
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I ran 2.5 miles yesterday and I think I'm going to be setting a min. of 3 miles/run to get things going. I'm doing a 5k run in two weeks and I've just started doing about 100 push ups & sit ups to get started.
 

jaedaliu

Platinum Member
Feb 25, 2005
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How fast are the friends that you're doing it with? I would train with them. If you can keep up without slowing them down, you're fine.

But I have to agree, you need to develop some strength. I'd throw in some pull ups into the routine.
 

Wordplay

Golden Member
Jun 28, 2010
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I too am participating in a TM at the end of October and just picked me up some Dr. Scholl's inserts the other day. I'm hoping they help with my knee pain since it's preventing me from running.

I'm not to worried about the obstacles being a stick weighing 145lbs at 6 feet. I usually do about 10 pullups/25 pushups before and after each jog.

Can you do muscle-ups? There are a lot of obstacles that require you to pull yourself up and over. Hell, even before you start you have to climb over a wall to get into the starting area.
 

Via

Diamond Member
Jan 14, 2009
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So I'm possibly going to be on a team doing the Tuffmudders event in Tahoe at the end of Sept. I just recently started running, I'm only putting in about 5 miles a week and avg about 11mins/mile (pathetic I know). I'm not a stranger to running, just fell off the wagon after running a half marathon about 2 yrs ago.

I'm more interested in getting into some sort of shape to be able to do this event. From what my bro in law said, I'd need to be able to at least run 5 mi nonstop on top of being able to get through about 25 obstacles. I'm thinking I'm going to need to start doing a butt load of pushups and sit ups. What would you guys recommend? I've got a little over 2 mos and even if I don't do it, at least I've trained and can continue doing so for a future half marathon later.

How old are you? If you ran a half marathon two years ago and didn't eat a doughnut diet since then your base should still be ok.
 
Sep 29, 2004
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Look at Couch25k, determine where you are in the plan. And do that to get up to a 3 mile run. Once you do that, just add a quarter mile a week to your run or whatever you need to add to get to 5 miles by the time you have to.
 

Josh123

Diamond Member
Aug 4, 2002
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76
Can you do muscle-ups? There are a lot of obstacles that require you to pull yourself up and over. Hell, even before you start you have to climb over a wall to get into the starting area.

I'm not to worried about that. I can pull myself up pretty easily.
 

thestrangebrew1

Diamond Member
Dec 7, 2011
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484
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How old are you? If you ran a half marathon two years ago and didn't eat a doughnut diet since then your base should still be ok.

I'm 35 now. My 1/2 time was horrible, 3hrs & 22 mins I believe lol. But I did it, cramped up about mile 9 after going non stop so the last 4 were horrible.

I need to get some upper body strength fast. I can't do more than a pull up or two. My last 3 runs have been 3 miles each at about 11 mins/mile. I'm happy with it and I feel great. I've slowly been integrating push ups and sit ups but I'm having a hard time keeping with consistency. If I can just remind myself to at least do reps of 20-30 on breaks and buckle up and do at least 50 when I get home that would be great. It's hard enough sticking to my running plan though.
 

thestrangebrew1

Diamond Member
Dec 7, 2011
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How fast are the friends that you're doing it with? I would train with them. If you can keep up without slowing them down, you're fine.

But I have to agree, you need to develop some strength. I'd throw in some pull ups into the routine.

My bro in law and his buddies that are on the team are 2hrs away so training with them is a no go. No one else in my area is doing it that I'm aware of (I live in a town of about 5000).
 

TwiceOver

Lifer
Dec 20, 2002
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Just finished MN last weekend. Unless you are doing it strictly for "time" then don't worry about running. Find a pace you can job along comfortably without really being winded and you'll have no problems.

There was 4-5 water stations, 2 piss stations, 3 food stations along the way. Probably 1/2-1 mile between obstacles which slows you down anyway and allows you to catch your breath. So if you can run a mile, wait ~2 minutes, run another mile, rinse repeat several times, you'll be fine.

I will say prepare to be stiff for the next day or so. It's been 4 days and my ankles and knees still aren't 100%. I was able to jog the entire thing though had to wait for teammates from time to time which slowed me up. Could have probably gotten it done in about 2.5-3 hours if it weren't for them slackers, but that's not what it is about for me.

It was a really good time. I highly recommend it to anyone that wants to challenge themselves.