With the obstacle course race season getting into full flow it’s time to brush up on your climbing, jumping, scaling and running skills.
ROSS MACDONALD IS one of the UK’s top obstacle course racers. The 29-year-old has been a podium regular at the biggest OCR events within his home country and has gone into battle with the international elite at the Obstacle Course Racing World Championships. A super-skilled triathlete, Ross transfers these strengths into getting over/under/through/past obstacles as quickly as possible. He’s also worked extremely hard on improving his OCR specific skill-set to ensure he remains at the forefront of events. Here he shares some of his insights with us.
1 RUN UP, RUN DOWN, RUN SLOW, RUN FAST
As part of your weekly training try and incorporate at least one long, slow run, one shorter tempo run and one hill interval session. Hill intervals/repetitions can be completed anywhere and will give you that extra stamina, leg strength and speed needed to carry you to the finish on event-day. These short repetitions should be run faster than race-pace and repeated a dozen times. They should be done in addition to your other runs, taking up a maximum 30% of your weekly run volume. Try to get off-road for as much of your running as possible. Add in some off-road downhill interval sessions for extra confidence come event-day.
2 DO OUTDOOR CIRCUIT TRAINING
هذه القصة مأخوذة من طبعة October - November 2017 من Outdoor Fitness.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 9,000 مجلة وصحيفة.
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هذه القصة مأخوذة من طبعة October - November 2017 من Outdoor Fitness.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 9,000 مجلة وصحيفة.
بالفعل مشترك? تسجيل الدخول
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