Weeks 5 & 6

Welcome to week 5 & 6 of Phase 1! We’ll be covering everything you need to know about what you need to do for the next two weeks. Just follow the below outline and after two weeks, move onto the next 2 weeks!


Drink another two 16oz glasses/bottles of water every day.

We’re increasing your water again, for a few reasons. The first is that the more exercise you begin doing, the more you need to stay hydrated because you’ll be sweating. The second reason is that the more water you drink, the less pop/sugar you’ll be drinking. We’re not trying to force you to go cold turkey, but by making sure you’re getting adequate water, you’ll be taking steps in the right direction. (You should now be drinking four glasses of water in total every day.)

Always remember that you should still be following last week’s nutrition goal. Each week is an addition, not a replacement.


Walk-jog 1.5 mile 3 times a week. Example (Mon, Wed, Fri)

We’re increasing the mileage by half a mile. We’ll be keeping increases to this number, so that the mileage always feels easy. You can always push yourself to run the same mileage faster, if you feel the mileage is to easy. But also, if you happen to be struggling a bit with the mileage, you can just shuffle your whole way through.


Week 5: M&G Circuit 150 (15 reps of each exercise)

Week 6: M&G Circuit 150 (15 reps of each exercise)

The above video will explain the M&G Circuit if you have forgotten any portion of it.

Skill [optional]

Practice low crawling under picnic tables, swings, etc (anything that hangs low enough that you have to crawl under it)

The whole point of this skill is to get you used to low crawling down on the ground. There is never telling what you’ll have to crawl under in any of the races. But if you can low crawl under a picnic table, you can low crawl under a net. It’s all about getting used to the movements. So, practice, practice, practice!


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Next Week