dalem44, on 03 November 2010 - 09:26 , said:
I would like to do the Mens Health Urbanathlon at the end of the month but I haven't been able to train too much. I have started running again and can do a 4km run without too much of a problem but the race is a 12km run with obstacles. What is the best way for me to train in order to get strong enough to complete the race in 1h20?
I suggest that you do interval training consisting of short, high intensity sprints with long rest periods(lactate production intervals - 100-200m/rep) and longer, high intensity sprints with short rest periods(lactate toleration intervals - 100-800m/rep) twice during the week and then try to do low intensity runs also twice during the week and a long, low intensity run on the weekend (10 to 15 km). What you should also do is find a route that has some obstacles in it like walls you have to climb over, fallen down trees you can jump over, etc. Also do some upper body work and a small amount of lower body work in the gym or at home to help you gain strength for when you have to crawl, climb, etc.
Please contact me at firstname.lastname@example.org if you are looking for a more individualized and detailed training program!!