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Michelle M.
Michelle M. Sendmail

Training for Warrior Dash?

posted over 1 year ago | Report

I signed up for a race recently. It is more of an obstacle course than a race, but it is ~5K long.

There's more info at this site, if you've never heard of it: http://www.warriordash.com/

My race will include running through tires, crawling over hay bales, running through sand and over hills, going down a muddy slope, climbing a cargo net, jumping over fire, a mud crawl, and going through waist-deep water with logs to jump over.

I'm currently doing the C25K program, so that'll help with the running bit. I'm also in a yoga class, so I think I have the balance portions covered. However, I have no upper body strength and that seems necessary for a lot of the obstacles. What kind of training plan should I make?

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  • Paul M.
    Paul M. Sendmail

    Hi Michelle!

    I did Warrior Dash this past October and I will tell you now, you're going to have a blast!!! In fact, I think my profile picture is from Warrior Dash when I dressed up as 'Where's Waldo'. I'm doing another Warrior Dash this May and considering doing Tough Mudder this fall (WD x 3).

    As for your question, I would train as if you are running 4 miles instead of 3.15, only because all the obstacles are going to tire you out even more and make it feel longer than a 5K. Maybe run some hills and do some trail runs so you can practice running on an uneven surface. If there are fallen trees on your trail run it would be good practice going over those. I really think you'll be fine though, especially based on you current training program.

    As for the upper body training you really aren't going to need it as much as you think. The only obstacles I can really that would possibly need upper body strength is the cargo net and possibly a six foot wall barrier with a rope (depending on the course). If you climb the cargo rope by using your legs you shouldn't have any trouble. As for wall with the rope, people will be there to help give you a boost if you need it. When I was running it I didn't see any women struggling with any of the obstacles. Personally, I thought the hardest obstacle was the pond with the floating logs. It wasn't hard, it was just that the water was waist deep and so freaking cold it made it hard to breath when going through it.

    The course is challenging, but it's more cardio than anything else. All of the contestants help each other if anybody struggles. There is also Warrior Dash staff stationed around the course and a water station halfway through. Most importantly the course and atmosphere is fun. As soon as it's over and you get your medal you are going to wish you could do it all over again. It was the highlight of 2010 for me and hopefully you'll have the same experience I did.

    I hope some of this was helpful!

    Paul

    posted over 1 year ago

  • Lazaro R.
    Lazaro R. Sendmail

    I am also doing the Warrior Dash in Windham, NY. It will be my second; having done Windham last year.

    My workouts during the week are mostly running but I include two days of full body weight exercises like push-ups, sit-ups, prisoner squats, pull-ups, walking lunges, dumbbell presses and similar as part of my training to be ready for the Dash. I will sometimes run for a quarter mile - do a round of the exercises and then run another quarter mile and so forth a total of 3 times. Works for me

    posted over 1 year ago

  • Mark M.
    Mark M. Sendmail

    I signed up for the Warrior Dash for July in WA! I can't wait. It'll be my first. A friend of mine that did it last year said if you can do a 10k then the warrior dash shouldn't be a problem.

    I'm looking forward to a good time with a new warrior hat and medal!

    posted over 1 year ago

  • Michelle M.
    Michelle M. Sendmail
    in reply to what Paul M. said:Hi Michelle! I did Warrior Dash this past October and I will tell you now, you're going to have a blast!!! In fact, I think my profile picture is from Warrior Dash when I dressed up as 'Where's Waldo'. I'm doing another Warrior Dash this May an... read more

    Thanks for your input! You've got me all excited for the Warrior Dash :) I'll be sure to follow your advice.

    posted over 1 year ago

  • Michelle M.
    Michelle M. Sendmail
    in reply to what Lazaro R. said:I am also doing the Warrior Dash in Windham, NY. It will be my second; having done Windham last year. My workouts during the week are mostly running but I include two days of full body weight exercises like push-ups, sit-ups, prisoner squats, pu... read more

    Sounds like a good plan. I'll probably add some basic body weight exercises to my regular running routine.

    posted over 1 year ago

  • Michelle M.
    Michelle M. Sendmail
    in reply to what Mark M. said:I signed up for the Warrior Dash for July in WA! I can't wait. It'll be my first. A friend of mine that did it last year said if you can do a 10k then the warrior dash shouldn't be a problem. I'm looking forward to a good time with a new warri... read more

    a 10K or a 5K? I'm a new runner, and while I'm sure I could walk a 10K, I don't think I could run a 5K... haha

    posted over 1 year ago

  • Carol H.
    Carol H. Sendmail

    Thanks for posting this. I am doing my 1st WD this summer too and have been wondering about training as well. I can do a 10k no problem. I have some upper body strength from lugging my kids around, but I was afraid it wasn't enough. I plan to start lifting weights again (which I should be doing anyway) in the next month or so. I'm not looking forward to the swamp with the floating logs, but I think the rest will be fun. LOL

    posted over 1 year ago

  • Mike
    Mike Sendmail

    I ran the Northwest Warrior Dash in September and it was my first race. The obstacles are really not very difficult and don't require much upper body strength. I agree with Paul, the toughest obstacle was the floating logs and it's mostly because when your body hits the cold water it takes your breath away.

    As far as training is concerned, I would suggest you stick to C25K until you complete that. (I was on C25k Week 5 when I ran Dash.) I don't know if Texas is hilly, but if it is you can bet on lots of hills for Dash so do some hill training and some speed work.

    You are going to have SO MUCH FUN! You also get a medal which they put around your neck at the finish line while you're covered in mud. Make sure you have someone with you to take lots of pictures! :D

    posted over 1 year ago

  • Karen H.
    Karen H. Sendmail

    Hi Michelle,
    I'm signed up for the Warrior Dash this summer too. Mine is in PA. If I were you, I would do like Paul said and train for 4 miles. The one is PA is a 3.5 mile course and a lot of them are over a 5k. I would double check and see what your exact distance is. After going through the mud and water, you're going to get weighed down from that. I would recommend running with ankle weights if you have them or 2lb dumbells. You don't have to do the whole distance with the weights, but I would run about half of it with weights to replicate the extra mud/water weight. I'm going to start the 100 pushup challenge to gain more upper body strength. Although it doesn't seem like we have a lot of upper body obstacles, I'm just a crazy person and want to get better with pushups. I'm also doing the assisted pullup machine at the gym, which I do recommend.

    posted over 1 year ago

  • Rita B.
    Rita B. Sendmail

    Thanks all for the info on the obstacles! I'm going to do WD in Colorado this summer with some friends and know the higher altitude (and hills) will kill me since I live at sea level with NO hills.
    I'll have done a half a month prior so hoping that along with weight training will get me thru. It looks like it will be SO much fun!

    posted over 1 year ago

  • Catherine
    Catherine Sendmail

    it's going to be sooo much fun!!!

    posted over 1 year ago | edited over 1 year ago

  • Tina P.
    Tina P. Sendmail
    in reply to what Mike said:I ran the Northwest Warrior Dash in September and it was my first race. The obstacles are really not very difficult and don't require much upper body strength. I agree with Paul, the toughest obstacle was the floating logs and it's mostly because ... read more

    What does C25k mean? I'll be doing the race in July here in Mi, it will be my 1st.

    posted over 1 year ago

  • Carol H.
    Carol H. Sendmail

    C25k = Couch to 5k program. It's a training plan to get a non-runner up to running a 5k in about 9 weeks (give or take some depending on your fitness level).

    I'm also doing the MI Dash...my first one! It should be fun.

    posted over 1 year ago

  • Jocelyn A.PRO
    Jocelyn A. Sendmail

    Thanks for all the info Paul! I'm doing the Warrior Dash for the first time this year in Michigan and was wondering about the upper body strength bit. Sounds like it'll be a riot!

    posted over 1 year ago

  • James P.
    James P. Sendmail

    Thank! All of you Guy! I was trying to figure out what I need to do. I am doing one in Sept here in TN, Now I know what to do. Thank and good luck everyone!

    posted over 1 year ago

  • Michele H.
    Michele H. Sendmail

    I also appreciate Paul's training tips. My husband and I are doing our first WD in July in Michigan. I do a little bit of upper body work, but mostly I'm a runner. I'm looking forward to the challenge! Good luck!

    posted about 1 year ago

  • Shawna Kay G.
    Shawna Kay G. Sendmail

    Awesome! I love reading everyones post on warrior dash! I just registered for my first one as well.. June Illinois one!! CAN NOT wait......

    posted about 1 year ago

  • Amy D.
    Amy D. Sendmail
    in reply to what Michele H. said:I also appreciate Paul's training tips. My husband and I are doing our first WD in July in Michigan. I do a little bit of upper body work, but mostly I'm a runner. I'm looking forward to the challenge! Good luck!

    Michele, My husband and I are signed up for the MI one as well for Sat.....maybe we could virtually train together....haha Best of luck!

    posted about 1 year ago

  • Amanda T.
    Amanda T. Sendmail

    Thanks everyone for your input! Signed up for one in Illinois in June and wasn't quite sure what to expect....this gives me the incentive to run w/ weights more and kiss the ground doing push ups!!!

    posted about 1 year ago

  • Vanessa
    Vanessa Sendmail

    Thanks for this! I'm doing the Illinois WD on 6/19 and can't wait for it! Really glad to have some ideas on what to train for!

    posted about 1 year ago

  • Andrea H.
    Andrea H. Sendmail

    I'm doing the CO one in Aug. Can't wait, it looks like so much fun!

    posted about 1 year ago

  • Bo A.PRO
    Bo A. Sendmail

    My wife and I are signed up for the July WD in North Bend WA. I've heard good things about it and it looks like fun.

    posted about 1 year ago

  • Dallas
    Dallas Sendmail

    If you run Warrior Dash in Windham the only thing you have to train for is hills. If you can run straight up a mountain for 1.6 miles you will likely finish in the top 10 in your group. My group had 500 plus people last year and maybe 3 people made it up the hill without walking. So yeah, doesn't matter your upper body strength or any such thing for this race (Windham). Run hills and run a lot of them.

    posted about 1 year ago

  • Shannon H.
    Shannon H. Sendmail

    Great thread to start! I just registered for the WD in MA and was wondering the same thing: WTH am I supposed to do for training for something like this?! I am just running 4-5 miles instead of my standard 5k runs. I've registered for tons of 3-5 mile races in the meantime to keep me going outside to run. I have 2 kids under 3 and no "help" with them, so do 4-5 day TM runs so they can play in the kids' room...so signing up for weekend road races ensures hills/general transition to outdoor running. Once the weather turns for the better here I'll use the double jogger, but it is still pretty gross out.
    GL with your training and thanks for posting. I got lots of good tips from all of the responders :)

    posted about 1 year ago

  • Amanda
    Amanda Sendmail

    Yay! Can't wait for WD in MA! Shannon what wave are you in? I'm registered for 10 AM! Should be a blast!! :)

    posted about 1 year ago

  • Heather
    Heather Sendmail

    I'm signing up for a WD in KC in July! I am super excited! This will be my first WD. I've been doing exercises that are similar to crossfit and getting some running in as well. I can't wait to read about everyone's experiences!

    posted about 1 year ago

  • Melissa
    Melissa Sendmail

    Heather, What is your wave time? I signed up for the 9:00am. I am super excited for this event too! Even though it is months away. I just started running again after taking a break since Oct. 2010. I am also doing the stairs at the local high school football field/track. I'm hoping to build some endurance by building the lower body muscles. We'll have to keep each other pumped up through this.....Good Luck!

    posted about 1 year ago

  • Michael
    Michael Sendmail

    My question is would 3 months be long enough to go from nothing to completing WD? I was a serious gym rat and runner until the very end of 2009, but have been very off and on since. I want to get back in shape, but I feel I need something to motivate me, and not being embarrased in this race might be the thing. I want to either do the WD in KC, which is in about 3 months, or STL area which is in Oct. So to all you WD vets out there: Would 3 months of hardcore training be enough? Or should I wait until the race in Oct?

    posted about 1 year ago

  • Paul M.
    Paul M. Sendmail
    in reply to what Michael said:My question is would 3 months be long enough to go from nothing to completing WD? I was a serious gym rat and runner until the very end of 2009, but have been very off and on since. I want to get back in shape, but I feel I need something to mot... read more

    Three months would definitely give you enough time to train for this. Don't worry about being embarrassed either. It's not a competitive race and it's more about fun. You'll see a lot of people walking it and nobody will be judging you. Plus at some stations, there will unfortunately be a line so that will give you time to catch your breath and there is a water station halfway through. You can do it! It's incredibly fun and the muddier the better. Just make sure you wear an awesome costume when you do it!

    posted about 1 year ago

  • Michael
    Michael Sendmail
    in reply to what Paul M. said:Three months would definitely give you enough time to train for this. Don't worry about being embarrassed either. It's not a competitive race and it's more about fun. You'll see a lot of people walking it and nobody will be judging you. Plus a... read more

    Thanks! I will have to start thinking about a good costume.

    posted about 1 year ago

  • Matt P.
    Matt P. Sendmail

    My wife and I are doing the one in Charlotte at the end of August. We're both just training on running as far for as long as we can. It's far away for us, so we'll definitely be past 4mi by then. I'm also doing the 100 push ups program for upper body. But from the comments here and other places, not too worried about it.

    posted about 1 year ago

  • Gopetey
    Gopetey Sendmail
    in reply to what Rita B. said:Thanks all for the info on the obstacles! I'm going to do WD in Colorado this summer with some friends and know the higher altitude (and hills) will kill me since I live at sea level with NO hills. I'll have done a half a month prior so hopin... read more

    You will be at pretty high elevation at the Warrior Dash in Copper Mtn. Be sure to go a few day's early (a week would be best) if you can and DON'T stay at lower elevation and go up the day of the race. Have lived in Colorado for years and we live @ 6000 feet and even we will be going up the day before to get a few good walks in before the Dash the next day. It will be my first Dash and my husbands second. I am not going to stress about it at all although there will be a couple of obstacles ie. wall climb that I will have issues with, I have already decided that I will have no guilt feelings at all for going around them if need be.

    posted about 1 year ago

  • Cj
    Cj Sendmail

    I am really excited to do my first WD this summer in Washington!! I haven't been active for a while and everytime my husband and I start going to the gym we never stick with it. I figure this is a great way to stay motivated, have some fun, and spend some quality time together. I can't wait and I hope everyone has a great time.

    posted about 1 year ago

  • John
    John Sendmail

    Just signed up for the June WD in MA. Never actually heard of the race before but it looks like it will be a blast.

    posted about 1 year ago

  • Scott M.
    Scott M. Sendmail

    Rita, I did warrior dash Colorado last year, and the only killer is that we had to run straight up the mountain. We got to over 10,000 feet above sea level. It killed me. And I live at elevation. I am doing it again this year! Good luck with training

    posted about 1 year ago

  • Scott M.
    Scott M. Sendmail

    Rita, I did warrior dash Colorado last year, and the only killer is that we had to run straight up the mountain. We got to over 10,000 feet above sea level. It killed me. And I live at elevation. I am doing it again this year! Good luck with training

    posted about 1 year ago

  • Heather
    Heather Sendmail
    in reply to what Melissa said:Heather, What is your wave time? I signed up for the 9:00am. I am super excited for this event too! Even though it is months away. I just started running again after taking a break since Oct. 2010. I am also doing the stairs at the local high... read more

    I am running Sun at 2:00 it took me forever to register.

    posted about 1 year ago

  • Christine B.
    Christine B. Sendmail

    WD year one for Minnesota! I am excited and nervous! Hoping my fiance doesn't leave eating dust... thanks to the experienced WD'ers advice I might be leaving him in the dust. July 23rd, 8am!

    posted 12 months ago

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    Fisher D. Sendmail

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    Fisher D. Sendmail

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  • Claire W.
    Claire W. Sendmail

    I'm so glad that you asked this question. There is a pseudo WD in May 2012 called Run for your Lives 5K (www.http://runforyourlives.com). It's an off road run with 12 man made & natural obstacles - the catch is that there are zombies chasing & waiting for you. Has anyone used P90X to help them with a WD?

    posted 7 months ago

  • Seth W.
    Seth W. Sendmail

    I ran the Run for Your Lives 5k this past October and it was a blast. Tough racing with obstacles along the way so be ready and have fun.

    posted 7 months ago

  • Doug
    Doug Sendmail

    Join the Marines. They do "Warrior Dashes" all the time and you don't have to spend 30 bucks on the thing.

    posted 6 months ago

  • Randy O.
    Randy O. Sendmail
    in reply to what Dallas said:If you run Warrior Dash in Windham the only thing you have to train for is hills. If you can run straight up a mountain for 1.6 miles you will likely finish in the top 10 in your group. My group had 500 plus people last year and maybe 3 people m... read more

    As long as you don't make the mistake of starting at the back of the line. Oh man-all the walkers we had to work thru.....Oye!!!!

    posted 6 months ago

  • Cyrena S.
    Cyrena S. Sendmail

    how did yours go? i will be doing one in mississippi next april. i appreciate the info people have given about these races!

    posted 5 months ago

  • Randy O.
    Randy O. Sendmail
    in reply to what Cyrena S. said:how did yours go? i will be doing one in mississippi next april. i appreciate the info people have given about these races!

    It was more fun than competition at Wyndham. The first 1 mile was hill, with 2 obstacles in the middle of it. The rest was on the downhill side (pretty much). If you are shooting for time or are just naturally fast, then you must start near the front. Massive bottleneck at first few obstacles due to starting at the back. DO NOT WEAR WHITE !!!!! Those shorts in my profile pic were white at the race start. To this day, they still have a pinkish color from all the clay. I call'em my mud gauge. Time came out around 15+ min over my 5k average at that time. Going back next year to smash that. Point is-Allow yourself to be a 6 yr old again, and play in the mud. Have fun with it.

    posted 5 months ago

  • Cyrena S.
    Cyrena S. Sendmail
    in reply to what Randy O. said:It was more fun than competition at Wyndham. The first 1 mile was hill, with 2 obstacles in the middle of it. The rest was on the downhill side (pretty much). If you are shooting for time or are just naturally fast, then you must start near the fr... read more

    yeah, i have heard not to even have time in mind, and i won't. this will be the first race of any kind for a friend of mine, and i promised her i'd stick by her side through the whole thing. it may take us a while, but i bet she and i have a blast! no, i won't be wearing anything that's my better stuff. did you have to throw away your shoes (or did they make it out of the mud at all) ? a friend of mine did a mud dash in afghanistan, and she lost a shoe when she bogged down in the mud and never found it!

    posted 5 months ago

  • Little Hercules
    Little Hercules Sendmail

    I did one back in the Summer in Charlotte NC and it was awesome !!! THe obstacle courses were not overly tough. For me it was more cardio than anything. I would throw some strength training in there so you can climb the vertical wall. ONE THING TO REMEMBER.....You are covered in mud inthe end, bring extra clothes and a towel. THey had a water truck in one area with a guy spraying down everyone. If you wear contacts it is tough to get clean and keep your contacts in :-) THis was the only thing that sucked about the warrior dash. Everything else was awesome !!

    posted 5 months ago

  • Randy O.
    Randy O. Sendmail
    in reply to what Cyrena S. said:yeah, i have heard not to even have time in mind, and i won't. this will be the first race of any kind for a friend of mine, and i promised her i'd stick by her side through the whole thing. it may take us a while, but i bet she and i have a blast... read more

    Eh...the shoes developed the same reddish clay tint as the shorts. They lasted up till mile 300+/-on the DM counter. They do collect sneakers at the end, if you're willing to part with them. They clean them and ship them out for donation. On the afghanistan run-I was actually surprised to see some of the rec-events going on over there. But, anyway, I'm sure you'll enjoy it in april, it was an absolute blast for me. Going for tough mudder april 29th....I'm psyched!

    posted 5 months ago

  • Randy O.
    Randy O. Sendmail
    in reply to what Little Hercules said:I did one back in the Summer in Charlotte NC and it was awesome !!! THe obstacle courses were not overly tough. For me it was more cardio than anything. I would throw some strength training in there so you can climb the vertical wall. ONE THING TO... read more

    Oh man-we had the ski centers water cannons to rinse off with. Freezing cold !!!

    posted 5 months ago

  • Sarah D.
    Sarah D. Sendmail

    I signed up for the WD in Kansas City on May 5th, I'm really excited for it and started training today, although i've been working out pretty regularly. My biggest concern for the WD is the tight rope walk. I've never done anything like this before and it makes me kind of nervous. Any insights? Tips?

    posted 4 months ago

  • Randy O.
    Randy O. Sendmail
    in reply to what Sarah D. said:I signed up for the WD in Kansas City on May 5th, I'm really excited for it and started training today, although i've been working out pretty regularly. My biggest concern for the WD is the tight rope walk. I've never done anything like this bef... read more

    Not sure about the tight-rope-we had a cargo-net we had to cross. Lots of people crawling over it. I spiderman crawled it...way faster that way. If you've been working out already, and you love to run-you are golden. Also, we did various plank walks at 4-6 elevation balance SarahSan, and have fun.

    posted 4 months ago

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