YOUR TOUGH MUDDER 5K
JOURNEY STARTS HERE.
But don’t worry – there’s no need to train if you
prefer not to, and you don’t need to run marathons
or have a six pack (or any pack, really) to crush the
course. All you need is a positive outlook, mental
grit, and the willingness to prove to yourself that
you can do incredible things.
In that spirit and to help you finish strong, we’ve
put together a 1-month training guide peppered
with plenty of fun that’ll have you as ready as can be
when you step to the start line.
So grab some friends, train tough, have fun, and get
ready to taste tough at Tough Mudder 5K...and blaze
through it with flying colors.
training guide
DAY 1
RUN 1 MILE
1 minute run/
3 minute walk
4 ROUNDS
15 Shoulder Press
10 Push Ups
5 Step ups
Rest 30 seconds
DAY 8
RUN 2 MILES
2 minute run/
4 minute walk
4 ROUNDS
15 Kettlebell Swings
30 seconds Jump Rope
15 Squats
30 seconds Jump Rope
DAY 15
INTERVAL RUN 2 MILES
2 minute run/
3 minute walk/jog
5 ROUNDS
10 Push Ups
20 Crunches
15 Kettlebell Swings
10 Box Jumps
DAY 22
RUN
2 MILES, 4 MINUTES RUN,
1 MINUTE WALK
4 ROUNDS
5 Push Ups
5 Plie Squats
5 Kettlebell Swings
30 Mountain Climbers
DAY 2
DAY 3
10 MINUTE CIRCUIT
6 Squats
6 Push Ups
6 Side Lunges (each side)
6 Sit Ups
Rest 30 seconds
Increase by 2 reps
each round
REST
ACTIVE RECOVERY
Clear your head and
get pumped about
what’s to come.
Grab a bike or just your
shoes and get outside.
DAY 9
DAY 10
3 ROUNDS
START EACH
ROUND WITH
60 SECONDS PLANK
10 Alternating Lunges
10 Shoulder Press
10 Push Ups
10 Squats
REST
RECONNECT BY
DISCONNECTING
Pick up the phone and call
that friend or family member
you’ve been meaning to
reach out to, for some oneon-one time.
DAY 16
DAY 17
3 ROUNDS
10 Burpees
15 Sit Ups
20 Mountain Climbers
30 seconds Plank
DAY 4
DAY 5
DAY 6
DAY 7
12 MINUTE CIRCUIT
Switching every minute:
One minute:
5 Push Ups
5 Box Jumps
One minute:
30 seconds Jump Rope
30 Mountain Climbers
(each side)
REST
R&R: REST & RECRUIT
Grab a friend and check out
a yoga class to stretch out
this week’s grind.
10 MINUTE CIRCUIT
4 Pike Push Ups
5 Mountain Climbers
(each side)
6 Tricep Push Ups
5 Assisted Pull-Ups
DAY 12
DAY 13
DAY 14
3 ROUNDS
10 Burpees
20 Alternating Lunges
30 seconds Plank
20 Squats
10 Burpees
REST
ROLL IT OUT
Try Foam Rolling to help
your body recover from
the week and recoup for
what’s ahead.
4 ROUNDS
10 Plie Squats
10 Step-Ups or
Box Jumps
10 Burpees
10 Bicycle Crunches
DAY 18
DAY 19
DAY 20
DAY 21
REST
MEAL PREP TIME
Your body is a machine,
so fuel it well. Plan out and
prep some healthy meals
for the week.
4 ROUNDS
2 MINUTES EACH ROUND,
1 MINUTE REST
5 Burpees
10 Sit Ups
1 minute rest
between rounds
3 ROUNDS
30 seconds sprint/
30 seconds walk
30 seconds Mountain
Climbers
30 seconds Burpees
30 seconds Jumping Jacks
REST
TUNE UP
Create a personalized gym
playlist to pump you up
and absolutely destroy your
workout tomorrow.
1 ROUND
30 seconds run
30 Air Squats
30 Alternating Lunges
30 Step Ups
30 Push Ups
30 Sit Ups
DAY 23
DAY 24
DAY 25
DAY 26
DAY 27
DAY 28
4 ROUNDS
10 Leg Lifts
15 Kettlebell Swings
20 Toe Taps on a box
30 seconds Jump Rope
REST
TREAT YOUR TASTEBUDS
Time to test that new
smoothie recipe you’ve
been itching to try.
2 ROUNDS
50 Jumping Jacks
30 Mountain Climbers
20 Crunches
30 Mountain Climbers
50 Jumping Jacks
4 ROUNDS
20 SECONDS ON
10 SECONDS OFF
Jump Squats
Push Ups
RUN 1 MILE
1 minute run/
2 minute walk
4 ROUNDS
10 Squat Jumps
10 Dumbbell Shoulder Press
10 Kettlebell Swings
DAY 11
RUN 1 MILE
15 seconds sprint/
45 seconds walk/jog
4 ROUNDS
5 Squats
5 Jumping Jacks
REST
DO A LITTLE RECON
Make sure you have the
proper gear for your
TM5K - sneaks, team tees,
sunscreen...
EVENT DAY
You made it!
It’s game day.
Get ready to show that
course who’s boss.