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Endurance Lab Training Plans

OCR Training Plan

Run fast, climb strong and keep your grip to the finish.
SEE THE LEVELS
About

Is this plan for you?

For obstacle course racers preparing for 5–13 km or long-course events.

  • First OCR or returning to racing.
  • Regular racers chasing a better time or rank.
Levels

Choose your level

Start
$34.95
New to the distance, or coming back after a break.
9 weeks, 3–4 hours a week
CHOOSE YOUR VERSION
Develop
$34.95
You train regularly and want a steady build.
9 weeks, 4–5 hours a week
CHOOSE YOUR VERSION
Perform
$34.95
Experienced and chasing a time.
9 weeks, 4–6.5 hours a week
CHOOSE YOUR VERSION
Podium
$34.95
High volume for competitive age-groupers.
9 weeks, 5–8 hours a week
CHOOSE YOUR VERSION
CHOOSE YOUR VERSION
Method

How the plan works

Running fitness, strength and grip build together. Most running stays easy, with targeted hill, interval and strength sessions to handle obstacles under fatigue.

Sample week

A week from the plan

Included

What you get

  • Every session as a structured workout in TrainingPeaks
  • Syncs to Garmin, Wahoo, Zwift, Apple Watch and more
  • Pace and RPE targets in the Endurance Lab 7-zone method
  • A one-off purchase: the plan is yours to keep

Find your plan

Choose your level, then how you train. Every version of a level costs the same. Launch offer: code LAUNCH20 for 20% off until 1 December 2026.

LevelPlanRunLengthPrice
Start5–13 kmHeart rate9 weeks
3–4 h a week		$34.95Buy on TrainingPeaks →
Start5–13 kmHeart rate + RPE9 weeks$34.95Buy on TrainingPeaks →
Start5–13 kmPower9 weeks
3–4 h a week		$34.95Buy on TrainingPeaks →
StartLong CourseHeart rate + RPE12 weeks$44.95Buy on TrainingPeaks →
StartLong CoursePace + RPE12 weeks$44.95Buy on TrainingPeaks →
StartLong CoursePower12 weeks
3–5 h a week		$44.95Buy on TrainingPeaks →
Develop5–13 kmHeart rate + RPE9 weeks$34.95Buy on TrainingPeaks →
Develop5–13 kmPace + RPE9 weeks$34.95Buy on TrainingPeaks →
Develop5–13 kmPower9 weeks
4–5 h a week		$34.95Buy on TrainingPeaks →
DevelopLong CourseHeart rate + RPE12 weeks$44.95Buy on TrainingPeaks →
DevelopLong CoursePace + RPE12 weeks$44.95Buy on TrainingPeaks →
DevelopLong CoursePower12 weeks
4–6 h a week		$44.95Buy on TrainingPeaks →
Perform5–13 kmHeart rate + RPE9 weeks$34.95Buy on TrainingPeaks →
Perform5–13 kmPace + RPE9 weeks$34.95Buy on TrainingPeaks →
Perform5–13 kmPower9 weeks
4–6.5 h a week		$34.95Buy on TrainingPeaks →
PerformLong CourseHeart rate + RPE12 weeks$44.95Buy on TrainingPeaks →
PerformLong CoursePace + RPE12 weeks$44.95Buy on TrainingPeaks →
PerformLong CoursePower12 weeks
5.5–7.5 h a week		$44.95Buy on TrainingPeaks →
Podium5–13 kmHeart rate + RPE9 weeks$34.95Buy on TrainingPeaks →
Podium5–13 kmPace + RPE9 weeks$34.95Buy on TrainingPeaks →
Podium5–13 kmPower9 weeks
5–8 h a week		$34.95Buy on TrainingPeaks →
PodiumLong CourseHeart rate + RPE12 weeks$44.95Buy on TrainingPeaks →
PodiumLong CoursePace + RPE12 weeks$44.95Buy on TrainingPeaks →
PodiumLong CoursePower12 weeks
7–10 h a week		$44.95Buy on TrainingPeaks →

Compare every version on the Find your plan page →

Read the guide: How to Train for an Obstacle Course Race (OCR) →

Tailored option

Want this built around you?

A plan follows a set path. If you want sessions adjusted to your week, your test results and how you respond, remote coaching does that. A lab test first gives you zones measured on you, not estimated.

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FAQ

Common questions

Do I need a TrainingPeaks account?
Yes, but a free account is enough. The plan loads into your calendar and syncs to your watch or bike computer.
Which level should I choose?
Start is for athletes new to the distance or returning after a break. Develop suits regular training with a steady build. Perform is for experienced athletes chasing a time, and Podium for high-volume competitive age-groupers. If you are unsure, start lower.
Which version should I buy: heart rate, pace or power?
Choose heart rate if you train with a chest strap or watch, pace if you run with GPS and know your threshold pace, power if you have a power meter or smart trainer, and RPE if you prefer to train by feel. The price is the same.
Can I line the plan up with my race date?
Yes. When you load it in TrainingPeaks you set your race date and the plan finishes on that day.
Can a coach adjust it for me?
Plans are fixed. If you want sessions changed around your week and your results, look at remote coaching.
SEE THE RACE PAGE
Help choosing

Not sure which plan?

Tell us your race and how many hours a week you can train, and Tiago will reply with the right level and version. One reply, no newsletter.

OCR Training Plan
LENGTH
9–12 weeks
WEEKLY HOURS
See each level
INTENSITY
Heart rate, pace, power or RPE
SEE THE LEVELS

Plans sync to Garmin, Wahoo, Zwift and Apple Watch through TrainingPeaks. You buy each plan once.

Know your zones? Work them out with our zone calculator →

Train with Endurance Lab

Every Endurance Lab coach works within the same methodology, backed by lab testing and the Sports Science Made Simple education series.

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