Below are a few links to 5K training schedules that will help you prepare your body for Warrior Dash.  Choose one that seems fun, practical, and challenging.

Beginner (little to no running experience):

• Running Times
• Fitness Magazine
• Mayo Clinic

Intermediate (you can handle your cardio):

• Cool Running
• Classic10K
• New Balance

Advanced (you can hang with the big kids):

• Running Planet
• Playmakers
• Running.Competitor

Since Warrior Dash is more than just 5K, consider adding these items to your training plan:

• Choose routes with varying incline/decline.  Run up and down the steepest hill you can find.
• Run off-road or on rugged park trails twice each week.  Watch out for tree branches and poison ivy!  If you take a tumble, get up and keep going!
• Once or twice each week, stop every 0.5 miles and do a couple push-ups, sit-ups, jumping jacks, etc.  This will help condition your body for the start-and-stop type of running.
• Incorporate some strength training in your plan.  You’ll need those muscles to climb up ropes and over walls!
• Cover your body with mud prior to running.  This will simulate race conditions and display your warrior spirit.

As with any workout routine, be sure to wear supportive shoes and breathable clothing.  It is extremely important to keep your body hydrated during the day – not just prior to your workout – to ensure maximum performance and health safety.  During extremely hot weather conditions, try running early in the morning or late at night to help prevent heat exhaustion.

Let the training begin!