High Intensity Running for Obstacle Racers

Dark-sideTraining and racing for obstacle races such as Spartan racing, Atlas, Tough Mudder and Battle Frog places unique demands on an athlete. These events require the ability to perform at far greater intensity than preparing for a marathon. Richard Diaz and his guest Dr. Harry Pino, a renowned sport scientist discuss these demands and the program written by Richard Diaz tailor made to prepare these athletes for the rigors of these intense competitions that he has justifiably named “The Dark Side” Lactate Tolerance Training for high intensity running.

Mio Fuse

12 comments for “High Intensity Running for Obstacle Racers

  1. Eric Clark
    May 1, 2015 at 6:30 pm

    I have been using this training plan since you posted it. Awesome info, thanks!

  2. John Johnson
    May 10, 2015 at 4:57 pm

    I am starting week 3 of the “Dark Side” Training program and have been so suprised already how I feel. I know that the HR miles logged are getting much easier. This is not for someone not committed to being the best, you have to be in it to win it…..

    • diazhp
      May 11, 2015 at 9:27 am

      John, you are doing a great job. Consistency is key, when you put in the work, focus on recovery HR, your times will drop and your stamina will rise.

  3. Danny
    May 10, 2015 at 11:03 pm

    Thanks for this “dark side” template program…
    I would have a few questions but here just two..

    The aerobic work: could it be perform on a bike for the 60-90 minutes session?

    In a racing season where you race almost every 2 weekends..could you apply the program but cut the session to one interval-one aerobic and maybe another easy session???


    • diazhp
      May 11, 2015 at 9:25 am

      Not to be too redundant, I answered these questions on FaceBook for you Danny. For the sake of folks who read this here; let me say, I am not a fan of cross training to a bike, elliptigo or other such tools unless you are on the verge of injury. Nothing you can do is better for running than running. When you race frequently, your workouts need to ease up on Thursday and Friday before a race. Follow the weekend with a recovery workout (30 minutes) on Monday possibly then use a cross training mode. I like swimming if you can get access to a pool, ocean or lake. Ramp your volume up 4 days post race (keep the intensity coming up to day 10) begin a taper leading up to the next race. Assuming you race every 14 days, this will be good flow. Don’t discount the importance of the base runs, they are what make your intervals go well.

  4. nwilkinsion
    May 12, 2015 at 8:24 am

    I have a brother-in-law who loves the Tough Mudder events. He will enjoy this episode.

  5. TheObstacleDoc
    May 29, 2016 at 11:11 pm

    This was my favorite of your podcasts thus far! Enjoyed the recognition of a comprehensive approach where there’s ample attention on improving one’s aerobic base while also progressively increasing the amount of time spent above the lactic acid threshold. Kudos

  6. Dustin
    August 9, 2016 at 5:32 am

    Is it too late to get the Dark Side” Training program?

    Richard, I love the podcast and all the amazing information/insight you provide.

  7. Paulo A. Lopes
    January 9, 2017 at 6:47 am

    Hello Richard,

    Love the podcast, keep it up!

    Regarding this Training, i´ve download the PDF and already seeing some gains. Im getting to phase 2 but i dont know how much time each session should last. Is it the same time as the first one? 30/45 minutes? same applies to phase 3.. you dont mention it on the paper 🙂

    Another question that i have is regarding the recovery time or better recover HR. Taking mine as an example, my aerobic threshold is 153bpm (143 + 10 ) what should be my aerobic recovery Low intensity? 143 bpm? I´ve heard on the podcast and also on the youtube videos with Hunt something about 120bpm on the recovery phase and im a bit confused.

    Thanks in advanced

    • diazhp
      January 13, 2017 at 6:11 am

      Changes from phase to phase are dictated by progress from time trials. Recovery heart rate is subjective, in your case I would go with 130.

      • Paulo A. Lopes
        January 16, 2017 at 3:23 am

        Thanks Diaz ! 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *

2 × 1 =

This site uses Akismet to reduce spam. Learn how your comment data is processed.