Tough Guy Training

Apparently this site was hacked and some evil person posted that I was going to start training on the 1st September. This was clearly foolishness as I was busy working out the notice period of my old job and easing my way in to the new one. I’m now down to one employer and therefore plan to get some movement done soon, particularly as year three of uni kicks in next week.

Anyhoo, we’ve had a few ppl dropping buy looking for information on how to train for the tough guy, not being foolish this time, I’ll offer you the advice of the three times winner Vito Graffagnino on how he has he prepared.

Week 1

Mon Core Stability for 20 minutes
Tues Off Road running at level 4 for 30-60 minutes
Wed Indoor bike intervals: 1km at level 4 followed by 1km at level 8. Do this three times
Thurs  Upper-body training for 30 minutes
Fri Rest
Sat  Hill intervals in the threadmill. Run on an incline at level 8 for 750m, then at level 2 for 750m. Do this four times.
Sun  Swim at level 4 for 30 minutes

Week 2

Mon  Lower-body training for 30 minutes
Tues Off Road hill run at level 6 for 30-60 minutes
Wed Cycle at level 4 for 40 minutes
Thurs Core Stability for 20 minutes
Fri Rest
Sat Hill intervals in the threadmill. Run on an incline at level 8 for 750m, then at level 2 for 750m. Do this four times.
Sun  Off Road run at level 6 for 60 minutes

Week 3

Mon  Upper-body training for 30 minutes
Tues  Off-road run including hills at level 7 for 60 minutes
Wed  Indoor bike intervals: 1km at level 4 followed by 1km at level 8. Do this four times
Thurs  Rest
Fri  Gym Circuit training. Alternate between upper and lower-body moves and use high reps.
Sat  Swim (front crawl) at level 5 for 20 minutes. Run at level 6 for 40 minutes.Rest and have a light meal between these sessions.
Sun  Hill intervals in the threadmill. Run on an incline at level 8 for 750m, then at level 2 for 750m. Do this five times.

Week 4

Mon
Tues Indoor bike intervals: 1km at level 4 followed by 1km at level 8. Do this five times. Core stability for 20 minutes.
Wed Run at level 6 for 40 minutes.
Thurs Recovery rowing machine at level 4 for 25 minutes
Fri Off road running at level 7 for 60-90 minutes. If possible choose a woodland route with rocky paths.
Sat  Rest
Sun  Off road hill reps: run up a hill, then jog back down to recover before running up again. Do this 10 times.

Week 5

Mon  Upper-body training for 30 minutes
Tues Off road run including hills at level 6 for 60 minutes
Wed Indoor bike intervals: 1km at level 4 followed by 1km at level 8. Do this five times.
Thurs Swim front crawl at level 5 for 20 minutes
Fri  Rest
Sat  Hill intervals on the threadmill. Run on an incline at level 8 for 750m, then at level 2 for 750m. Do this six times.
Sun Off road run including hills at level 7 for 75 minutes. If possible choose a woodland route with rocky paths.

Week 6

Mon  Rest
Tues  Hill intervals on the threadmill. Run on an incline at level 8 for 750m, then at level 2 for 750m. Do this six times.
Wed  Rest
Thurs Cycle at level 4 for 45 minutes
Fri  Core Stability for 20 minutes
Sat  Off Road run at level 4 for 20 minutes
Sun  Race Day

Effort Level
1-3 Easy to a gentle pace
4-5 Able to have a conversation
6-7 Getting out of breath
8-9 Can’t talk, uncomfortable
10 Flat-out sprint
Upper-body training – For the strength to pull yourself out of muddy holes, do pull-ups, dips and press-ups
Lower-body training – Get hill-running leg strength with squats, calf raises, lunges and dead-lifts
Core stability – Do lower back extensions, planks and crunches

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