Great Pre-OCS Workout: Fartlek

Fartlek is a word that translates into “speed play”. The basic concept of this system is to train the body using different intervals of rest and speed. Normal Fartlek sessions tend to consist of about 3 to 4 miles, running about ¼ mile or more then resting before doing it again. The course you are going to familiarize yourself with at OCS is a twisted representation of this concept.

This is a great example of a Fartlek course you can do on your own time in preparation for OCS. Feel free to mix in other exercises found on this site.

The OCS course will consist of running to pre-marked exercise stations along Quantico trails. Each station is marked with a specific exercise and number of repetitions. The repetitions increase as you progress through training. Below is an example of exercises to include in your own Fartlek course, as well as, some recommended distances to space them out.

Each station should have approximately 400m to ½ mile between them. Each exercise should count between 10-20 repetitions.

Box Jumps