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.

YOUR TOUGH MUDDER 5K JOURNEY STARTS HERE.

RUN 1 MILE 15 seconds sprint/

45 seconds walk/jog

4 ROUNDS5 Squats

5 Jumping Jacks

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

4 ROUNDS10 Plie Squats

10 Step-Ups or Box Jumps10 Burpees

10 Bicycle Crunches

RESTROLL IT OUT

Try Foam Rolling to help your body recover from the week and recoup for

what’s ahead.

3 ROUNDS10 Burpees

20 Alternating Lunges30 seconds Plank

20 Squats10 Burpees

REST RECONNECT BY

DISCONNECTINGPick up the phone and call

that friend or family member you’ve been meaning to

reach out to, for some one-on-one time.

RUN 2 MILES 2 minute run/ 4 minute walk

4 ROUNDS15 Kettlebell Swings

30 seconds Jump Rope 15 Squats

30 seconds Jump Rope

RESTR&R: REST & RECRUIT

Grab a friend and check out a yoga class to stretch out

this week’s grind.

3 ROUNDS START EACH

ROUND WITH 60 SECONDS PLANK10 Alternating Lunges

10 Shoulder Press10 Push Ups

10 Squats

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

10 MINUTE CIRCUIT 4 Pike Push Ups

5 Mountain Climbers (each side)

6 Tricep Push Ups5 Assisted Pull-Ups

REST ACTIVE RECOVERYClear your head and get pumped about

what’s to come. Grab a bike or just your shoes and get outside.

12 MINUTE CIRCUITSwitching every minute:

One minute:5 Push Ups

5 Box JumpsOne minute:

30 seconds Jump Rope30 Mountain Climbers

(each side)

10 MINUTE CIRCUIT6 Squats

6 Push Ups6 Side Lunges (each side)

6 Sit UpsRest 30 seconds

Increase by 2 reps each round

RUN 1 MILE1 minute run/ 2 minute walk

4 ROUNDS10 Squat Jumps

10 Dumbbell Shoulder Press10 Kettlebell Swings

RUN 1 MILE1 minute run/ 3 minute walk

4 ROUNDS

15 Shoulder Press10 Push Ups5 Step ups

Rest 30 seconds

training guide

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

DAY 23 DAY 24 DAY 25DAY 22 DAY 26 DAY 27 DAY 28

RESTTUNE UP

Create a personalized gym playlist to pump you up

and absolutely destroy your workout tomorrow.

1 ROUND 30 seconds run

30 Air Squats30 Alternating Lunges

30 Step Ups30 Push Ups

30 Sit Ups

RESTMEAL PREP TIME

Your body is a machine, so fuel it well. Plan out and prep some healthy meals

for the week.

3 ROUNDS30 seconds sprint/ 30 seconds walk

30 seconds Mountain Climbers

30 seconds Burpees30 seconds Jumping Jacks

3 ROUNDS10 Burpees15 Sit Ups

20 Mountain Climbers30 seconds Plank

4 ROUNDS 2 MINUTES EACH ROUND,

1 MINUTE REST5 Burpees10 Sit Ups

1 minute rest between rounds

INTERVAL RUN 2 MILES 2 minute run/

3 minute walk/jog

5 ROUNDS10 Push Ups20 Crunches

15 Kettlebell Swings10 Box Jumps

2 ROUNDS50 Jumping Jacks

30 Mountain Climbers20 Crunches

30 Mountain Climbers50 Jumping Jacks

4 ROUNDS 20 SECONDS ON 10 SECONDS OFF

Jump SquatsPush Ups

RESTDO A LITTLE RECON

Make sure you have the proper gear for your

TM5K - sneaks, team tees, sunscreen...

RUN 2 MILES, 4 MINUTES RUN,

1 MINUTE WALK

4 ROUNDS5 Push Ups

5 Plie Squats5 Kettlebell Swings

30 Mountain Climbers

4 ROUNDS10 Leg Lifts

15 Kettlebell Swings20 Toe Taps on a box

30 seconds Jump Rope

RESTTREAT YOUR TASTEBUDS

Time to test that new smoothie recipe you’ve

been itching to try.

EVENT DAYYou made it!

It’s game day. Get ready to show that

course who’s boss.