Mud runs are fun for many people, but they require training since you’ll be running through uneven and soft ground. These eight training programs will get you in shape to reach your mud run goals.
Whether you’re looking for something free, are willing to pay, want something more independent, or want to be told exactly what to do while training, this article will help you find the perfect mud run training program for you.
1. How to Train for a Mud Run from Muscle and Fitness
Who is This Training Plan Geared Toward?
This mud run training program is geared towards those looking to get into shape fast as well as those who can’t fit a multiple-month-long program into their schedule. Muscle and Fitness has constructed this training program to be beginner friendly. It requires committing five days a week to the program. Throughout the program, participants will focus on three major goals: building strength, agility, and endurance; all three of which are essential for mud run participation.
What Do I Need to Use During this Training Program?
This training program requires very little equipment. The only necessary materials are a stopwatch and dumbbells of varying weights. Additionally, the program suggest you do most of your training outdoors. Since the mud run will be outdoors, this prepares your body for exercising in similar elements.
Is this Training Plan Free?
How to Train for a Mud Run from Muscle and Fitness is completely free. Not only is it free, but you don’t even need to subscribe or submit any information. You can go straight to the site here
and start immediately.
Is this Training Plan Hard to Use?
This plan is very simple. From day one, the plan splits into sections: exercise, equipment, sets, reps, and rest time. This program is very user-friendly and even offers help if you’re confused by anything. This is one of the best, free and easy-to-use, mud run training programs you can participate in. Use this plan from Muscle and Fitness to prepare for your upcoming mud run.
2. Your Mud Run Training Plan from Active
Who is This Training Plan Geared Toward?
The “Your Mud Tun Training Plan” from Active is a training program geared toward those who are somewhat familiar with working out, but who might need the occasional explanation. In general, this plan is very easy to follow and beginner friendly.
There is no time limit given for this training plan. This indefinite workout plan can help you stay in mud run shape all year long (if desired). It’s really up to you how much time you spend in this program.
In general, you should train for an entire month before attempting to complete a mud run. However, if working out is new to you, you may want to extend your training period to three or more months. This gives you plenty of time to get into shape. Those who are already in shape don’t need as much time to acclimate to exercising.
What Do I Need to Use in this Training Plan?
Surprisingly enough, all you need for this mud run training plan is a pull-up bar. If you don’t have a pull-up bar, you can purchase one at your local Walmart or other exercise equipment store. This will likely costs less than $30.
If you can’t purchase a pull-up bar, making one is not that difficult. Watch the following video to learn how to make one of your own!
Building your pull-up bar might not be an appealing choice. If so, you can replace any pull-ups the program calls for with other exercises. Some alternative exercises include bodyweight rows, overhead dumbbell presses, and kettle swings.
Is this Training Plan Free?
This training plan is completely free and can be found online here. No need to subscribe either! Just grab your pull-up bar–or alternative exercise equipment–and get to work!
Is this Training Plan Hard to Use?
This training plan is not hard to use. If you know how to do the exercises correctly and safely, you are good to go. Nothing is confusing or complicated about this program. Additionally, this program has great reviews. You can peruse these to clear up any questions or concerns you may have.
Check out the full program from Active here!
3. The Ultimate Mud Run Training Plan by Men’s Journal
Who is This Training Plan Geared Toward?
The Ultimate Mud Run Training Plan by Mark Barroso caters to mud runners of every experience level. However, this program does target men specifically.
This training plan helps runners focus on two main goals: strength training and conditioning. Check out the Ultimate Mud Run Training Plan here!
What Do I Need to Use Training Plan?
To successfully train with “The Ultimate Mud Run Training Plan,” you need access to a gym. If you have a gym membership, you’re all set. If you don’t have access to a gym or any exercise equipment, this isn’t the plan for you.
Is this Training Plan Free?
This training plan is completely free. Every workout can be found on Men’s Journal’s website. So what are you waiting for? Check it out!
Is this Training Plan Hard to Use?
This training plan requires some general knowledge of safe exercise practices. The Ultimate Mud Run Training Plan is best for those with workout experience and knowledge of proper techniques.
If you aren’t familiar with lifting and bench press procedures, you might struggle with this program. However, this doesn’t mean you should look elsewhere. With a little research and training assistance, you will be ready to work out like a pro in no time. If you’re comfortable with being in the gym and working out, this plan is for you.
4. Warrior Dash 5k Mud Run Training App by PEAR Sports
Who is This Training Plan Geared Toward?
The Warrior Dash 5k Mud Run Training App by PEAR Sports is geared toward runners of any level. In fact, runners can purchase different experience levels in the app.
What Do I Need to Use Training Plan?
Completing the in-app workout will require various types of exercise equipment. What equipment you need will depend on the training level you select. Before purchasing any equipment, decide if you’re committing to this training program.
Is this Training Plan Free?
Yes, this training plan is free initially. To download the app, check your device’s App Store. Once you have the free app downloaded there are a series of in-app purchases. Purchase of the Warrior Dash Bundle Pack costs eight dollars. It will cost additional money to view the legs, muscle endurance, HIIT strength workouts, race simulations, abs, arm workout plans.
Learn more about the contents of this app here.
You do not have to purchase additional programs to use the app. Currently, this app is not available for iPhone.
Is this Training Plan Hard to Use?
This training plan is very easy to use and has a simple design. The app is organized by categories, which are: type of workout, where to workout, needed equipment, difficulty, and total duration.
5. Mobile OCR Training – Obstacle Trainer App
Who is This Training Plan Geared Toward?
This training plan is for those looking to train outside the gym. Users can customize how the app tracks their runs, by distance or time. Additionally, the app encourages users to reach their goals. This can be great motivation for those just getting into training.
What Do I Need to Use Training Plan?
To use this training plan, all you need is a phone and the dedication to planning out your runs. The app assumes that you don’t have access to a gym, so it plans most of its exercises without equipment.
Is this Training Plan Free?
No, this training plan is not free. To get the Mobile OCR Training – Obstacle Trainer App, you only have to pay a one-time fee of two dollars. So while you do have to pay, the cost is not significant.
Is this Training Plan Hard to Use?
The training plan included in the Obstacle Trainer App is no more difficult than other training plans. However, the app has a few issues. In general, the app has an easy-to-use interface. Although the workout voiceovers blend with your music well, the voice sounds very robotic and can be difficult to hear at times. While this doesn’t necessarily impact the quality of the workout, it can be annoying.
While most training apps separate the run from the exercise sets, the Obstacle Trainer App has a more unique approach. During your run, the app will tell you to do bear crawls, burpees, walking lunges, or anything else spontaneously. This creates a training experience similar to an actual obstacle course. If you aren’t comfortable breaking out in these exercises at any moment, this workout app is not for you.
6. The Ultimate 2 Month Obstacle Course Race Training Plan by Hers Workouts
Who is This Training Plan Geared Toward?
The Ultimate 2-Month Obstacle Course Race Training Plan is geared towards people especially interested in obstacle course races. The training routine is adaptable to whatever fitness condition you are in at the start of the program.
What Do I Need to Use Training Plan?
The only things you need to complete this training plan are a place to run or hike and a place to do pull-ups. Upper body strength is a focus of this program, so be sure to have the equipment necessary.
Is this Training Plan Free?
This training plan is free and on the Muscle and Fitness website, which can be found here.
Is this Training Plan Hard to Use?
The Ultimate 2-Month Obstacle Course Race Training Plan is easy to understand. This training program can help you improve regardless of your current fitness conditions.
7. Mud Mob Training Program
Who is This Training Plan Geared Toward?
First off, this is a training program conducted in Alabama, so while it’s only extremely relevant to residents of Alabama, it’s good to know that there is a training program like this out there. Mud Mob is a training program for beginners. Unlike most other beginner programs, Mud Mob is specifically for those who are inactive and are looking to start exercising. The trainers clarify that anyone can train through Mud Mob, but it’s beginner-friendly for a reason.
What Do I Need to Use Training Plan?
You don’t need much to use this training program as it is intended for beginners without many resources. More than anything, you need the commitment to get into shape.
Is this Training Plan Free?
This training plan costs 50 dollars, but it includes personalized coaching and access to professionals. There are also a lot of participants, so you can have the opportunity to meet new people, learn new things, and form a community. So what are you waiting for? Join the Mud Mob here!
Is this Training Plan Hard to Use?
The training plan is simple and easy to use with lots of support. As long as you are in Alabama, you will have no difficulty using this training program. Even if you aren’t in Alabama, you might be able to find a similar program closer to you.
8. Tough Mudder Training Plan
Who is This Training Plan Geared Toward?
The complete opposite of the Mud Mob training program in Alabama is this online program designed for super mud runs, nicknamed “Tough Mudders.” Tough Mudders are generally about a half marathon, but range in length from 3 to 100 miles.
What Do I Need to Use Training Plan?
To use this training program, you need basic dumbells, a medicine ball, and a kettlebell. You can change the size of the weights based on your needs and strength.
Is this Training Plan Free?
This training plan is free and all of the information and instructions can be found here.
Is this Training Plan Hard to Use?
The instructions for this training plan are clear and easy to follow, but the training itself is hard to complete. However, you can complete it if you stick to the program and persevere.
