Training for Tough Mudder/Spartan Race

Obstacle races like Tough Mudder and Spartan Race aren’t just about running. They test your endurance, strength, mobility, mental toughness, and resilience across unpredictable terrain. Whether it’s carrying heavy sandbags, scaling slippery walls, or crawling through freezing mud, these events are as much about mindset as muscle.

We occasionally compete ourselves at Foundry, and we’ve helped hundreds of members prepare for and complete these kinds of events, many of them doing so for the very first time. Our approach is practical, structured, and focused on developing the across-the-board fitness needed to survive and thrive on race day.

Training Matters

These events aren’t your average 10K fun runs. They’re physically and mentally demanding, requiring:

Aerobic endurance to sustain pace over distances ranging from 5K to 20K.
Functional strength to push, pull, climb and carry.
Grip strength and coordination for rope climbs and rig obstacles.
Agility and mobility to handle uneven ground and dynamic challenges.
Mental resilience to keep going when you’re soaked, muddy, and exhausted.

To achieve this hybrid fitness, you won’t need to specialise in any one area, but you’ll need a smart, well-rounded training plan.

How Foundry Training Fits In

We’ve refined our personal training and classes to deliver this fitness. Training with us 3–4 times a week gives you everything you need to prepare:

Personal Training Sessions – These small-group sessions (capped at six people) focus on building real-world strength and movement skills. Expect plenty of squats, carries, crawling, pushing and pulling—plus expert coaching tailored to your level.

SWEAT Classes – High-intensity cardio sessions using simple kit (rowers, bikes, ski-ergs, bodyweight) to build fitness and mental grit.

HYBRID Classes – A blend of strength and cardio, using functional tools like kettlebells, sandbags, sleds and D Balls. These simulate many movements you’ll face on race day, helping you build muscular endurance and coordination.

This mix of strength, endurance and skill-based conditioning will help you build confidence in your physical abilities and prepare your body for race-day demands.

Sample Week of Tough Mudder Prep

Want to see how this might work in practice? Here’s a sample week combining PT and classes, alongside some self-directed running:

Monday – Personal Training (lower body strength + mobility)
Tuesday – SWEAT Class (intervals + aerobic fitness)
Wednesday – Active Recovery (walk or mobility work)
Thursday – Personal Training (upper body strength + grip work)
Friday – HYBRID Class (functional endurance)
Saturday – Outdoor Run (build running volume over time)
Sunday – Rest or optional stretch/mobility session

This format provides structure, variety, and the specific elements you’ll need on race day. It’s progressive, manageable, and designed around real life, not a full-time athlete’s schedule.

Grip Exercises for Obstacle Races

Carry exercises for Obstacle Course Races

Don’t Forget the Running

Let’s be real: you can’t train for an obstacle race without doing some running. We recommend incorporating at least 1–2 outdoor runs per week, ideally one being a longer effort (especially if you’re tackling a 10k+ course). Start with a comfortable distance and build gradually. Trail runs or park routes with elevation are ideal.

If you’re new to running or returning after a break, our coaches can help you structure your running plan to complement your strength work and minimise injury risk.

Mental Toughness

No one finishes a Tough Mudder or Spartan Race without encountering discomfort. Cold water. Cramp. Mud in places it shouldn’t be. And the occasional voice in your head that says, “you can’t do this”.

At Foundry, our training helps you develop not just fitness but fortitude. Our coaches are there to challenge you in the right way, encourage you when needed, and help you build the mental toughness that carries over to the course (and life beyond it).

The mental reps you do in the gym, pushing through fatigue, completing a tough finisher, surprising yourself with what you can do – matter as much as your physical ones.

Built for Real People

Whether you’re doing your first obstacle race or looking to hit a personal best, our approach is built for real people with busy lives, not elite athletes. We focus on progress, not perfection. We celebrate effort and consistency. And we train in a way that prepares you for the unpredictable nature of these events.

If you’re training for a Tough Mudder or Spartan Race, or thinking about it, our personal training gyms can help. We’ll help you build the fitness, resilience and confidence to tackle whatever the course throws your way.

And when you cross that finish line, you’ll know: the real training happened long before race day.