Beginners Guide: Conquer Your First Savage Race

Here’s your complete training guide to conquer the Savage Race in Dallas (Grandview, TX) on October 11, 2025, featuring both the full 5 - 7 mile course (~27 obstacles) and the 3+ mile Blitz version (~15–20 obstacles)

🗓️ 5‑Month Training Timeline (May → October)

1. Base Building Phase (May - June)

• Endurance: 3 runs/week - two moderate runs (3–5 mi), one longer weekend run (5 - 8 mi). Focus on consistent pace and varied terrain.

• Strength: 2 full‑body sessions: squats, deadlifts, push-ups, pull-ups/dumbbell rows. Core work (planks, Russian twists).

• Mobility: Daily dynamic warm-ups and post-workout foam rolling.

2. OCR-Specific Phase (July - August)

• Trail & hill runs: Weekly long runs with inclines and uneven terrain to simulate course conditions.

• Grip & obstacle prep: Incorporate farmer carries, dead hangs, rope or bar grip work, and wall climbs.

• HIIT & circuits: 1–2 sessions/week mixing running and strength (e.g., sprint 400 m → 10 burpees → bear crawl).

• Core & power: Russian twists, hanging leg raises, explosive jumps.

3. Peak Phase (September)

• OCR simulation: 1/day weekend workouts combining runs (3–5 mi) with obstacle drills (mud crawls, walls, monkey bars).

• Interval training: Hills or sprints (e.g., 8×200 m) to boost power and speed.

• Rucking add-ons: If running Syndicate or Ruck divisions, train with a weighted pack (15–20 lb).

• Recovery: Include yoga, mobility, rest days.

4. Taper & Race Prep (Late September - Early October)

• Taper: Reduce volume by ~40%, maintain intensity with short runs and obstacle drills.

• Race rehearsal week: 2 runs (30 - 40 min), one obstacle-focused circuit, rest days.

• Logistics: Finalize gear, hydration pack, shoes, nutrition, and course strategy.

🏋️ Key Training Components

1. Endurance & Trail Running

   • Build trail stamina and uneven terrain confidence.

   • Mix steady-state runs and hill repeats.

2. Strength & Power

   • Compound lifts: squats, deadlifts, pull/chin-ups.

   • Plyometrics: box jumps, squat jumps.

3. Grip & Obstacle Skills

   • Use monkey bars, ropes, holds. Incorporate carries (farmer’s walks).

   • Practice rope climbs, wall scaling.

4. HIIT & Circuit Training

   • Combine short intense bursts and strength: burpees, kangaroo jumps, bear crawls.

   • Simulate obstacle fatigue.

5. Core & Agility

   • Planks, Russian twists, hanging leg raises.

   • Agility drills: ladder drills, cone zigzag.

6. Recovery & Nutrition

   • Stretching, foam rolling daily.

   • General balanced diet + adequate protein and carbs.

   • Experiment hydration and on-course fueling during long workouts.

7. Gear & Mental Prep

   • Shoes: sturdy trail shoes with grip.

   • Clothing: form-fitting, quick-dry fabrics to avoid mud drag.

   • Gloves (optional): test in training.

   • Mental: visualize obstacles, expect failures - Savage culture celebrates grit.

✅ Weekly Sample (Peak Phase)

Day	AM	PM
Mon	5 mi trail run	Bodyweight circuit (push-ups, pull-ups, core)
Tue	Strength session	Grip & carry work (dead hangs, farmer carry)
Wed	Interval hill sprints	Mobility & foam rolling
Thu	OCR obstacle skills	Light jog + core drills
Fri	Rest or active recovery
Sat	5 mi run + obstacle circuit (crawl, jumps)
Sun	10–12 mi long run or ruck

Want to Crush Savage Race Dallas 2025?

If you’re in the Dallas-Fort Worth area and want to train for Savage Race the right way, contact AqilFitness for personalized prep, programming, and race-day strategy. Let’s get you ready! Train in DFW with the best trainer in Texas.

🥗 Race‑Week Tips

• Carb‑loading: Increase carbs Thursday–Saturday.

• Hydration: Sip consistently; plan for race-day Texas heat.

• Sleep: Aim for 7 - 9 hours nightly.

• Gear check: Layout trail shoes, socks, gloves, and a small hydration pack.

🎯 Race Day Strategy

• Pacing: Begin conservatively - reserve energy for obstacles.

• Obstacle mindset: Skip high-risk ones if fatigued; teamwork encouraged.

• Fluid & nutrition: Consume small sips and energy gels regularly.

• Mental grit: Embrace mud, fire, failure - every obstacle counts toward the experience.

📚 Resources

• Official Savage Race Training Guide (free from registration)

✅ Final Checklist

•  Structured training plan started early

•  Strength, endurance, grip skills built

•  Trail & hill running in routine

•  OCR simulation workouts integrated

•  Tapered properly before race

•  Nutrition and gear race‑ready