Getting Started with Hyrox Running

So, you’re interested in Hyrox, maybe have an event coming up and want to start running but haven’t really run much (if at all) before? No worries at all! This beginner-friendly training plan is designed to get you from walking to running comfortably and confidently, preparing you for the running portion of a Hyrox event.

Understanding Hyrox Running

Hyrox combines running with functional exercise across a series of sprints and workouts. For the run segments, you’ll tackle 1km runs between sets of exercises, totalling 8km. It might sound intense, but with the right preparation, you’ll be more than ready!

Goals of This Training Plan

This plan is tailored for complete beginners and focuses on:

Gradually increasing your running distance.
Building endurance to handle running interspersed with exercises.
Making running enjoyable and helping reduce the chances of injury.
An 8-week period for those with an event coming up fairly soon.

If you have some running fitness already you may find – although not tailored specifically to Hyrox – my Couch to 5k Plan of interest. Follow any plan at your own risk.

8-Week Beginner’s Hyrox Running Plan

Week 1-2: Starting Off

Frequency: 3 days per week.
Activity: Start with brisk walking for 20-30 minutes to get used to regular physical activity. If feeling good, you can work for longer each time.
Focus: The goal is to establish a routine and gently increase your heart rate and stamina.

Week 3-4: Introducing Running

Frequency: 3 days per week.
Structure: Alternate between 1 minute of jogging and 2 minutes of walking for a total of 20 minutes.
Focus: Ease into running gradually. The walking intervals help you recover and prepare for the next running segment.

Week 5-6: Building Up

Frequency: 3 days per week.
Structure: Increase to 2 minutes running, 1 minute walking for a total of 25 minutes.
Focus: Start to challenge your body a bit more while ensuring you’re not pushing too hard.

Week 7: Stretching It Out

Frequency: 3 days per week.
Structure: Run for 3 minutes, walk for 1 minute, repeat, aiming for a total of 30 minutes.
Focus: You’re building more endurance, and running longer stretches to simulate the Hyrox running intervals.

Week 8: Race Week Preparation

Frequency: 3 days early in the week.
Structure: Run for continuous 5 minutes followed by 2 minutes of walking for a total of 30 minutes.
Focus: Keep it light and manageable—this week is about maintaining your endurance and confidence.

Additional Tips

Warm-Up and Cool Down: Begin each session with a 10-minute walk when you first start, moving to a more advanced 10 minute warm-up routine when ready, and take another 5 minutes to cool down plus do stretches at the end to prevent injuries.
Stay Hydrated: Drink water throughout the day, not just during your workouts.
Listen to Your Body: It’s okay to take extra rest days if you feel overly tired or sore. This plan is flexible and can be adjusted to more weeks if needed.

Good luck at your first Hyrox Event. Go smash it!