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Training Programme | Kernow Killer

It’s at the border of pain and suffering where the men are separated from the boys. So, you’ve decided to take on the toughest Cornish challenge and now you are thinking about what to do next.

To be able to complete this challenge you will need to be both physically and mentally strong. 
Training is going to be key, enabling you not only to complete the Kernow Killer but to also enjoy it! Below are several training methods designed to build the strength of your upper body and core and to enable you to run 10 miles.  Remember, when you are exercising it is essential that push yourself to your maximum to feel the benefits!


Sprint - Interval training

Effort level 90-100%

This involves periods of hard exercise and rest.  It will improve speed and muscular endurance.  The length of intervals and rest will depend on your fitness level.

  • 6 sets of 30 seconds work with 30 seconds rest would be for a beginner.

  • 8 sets of 45 seconds work with 30 seconds rest for average fitness.

  • 10 sets of 1 minute work with 45 seconds rest for a fit individual.

  • Continue pushing yourself to get the maximum benefits.

Medium distance runs 2-5 miles

Effort level 60 – 70%

This will allow you to get used to running average distances. This should be done on a weekly basis.Building aerobic fitness, this training method is best for weight loss and builds basic fitness levels for beginners. Don’t try to run 12 miles straight off, build your stamina and endurance with shorter runs.Make sure you measure the distance of your run so that you can see the improvement that you make over the weeks of training!

Long distance 5 miles +

Effort level 60-70%

To enable you to run at a comfortable pace, we recommend upping the distance of your run each week. Starting off with slightly shorter distances, your overall aim should be to run around 10-12 miles. The longer distances will condition the body and build the endurance needed to complete the Kernow Killer.

Weights programme

The following 12 exercises will develop overall body fitness for the Kernow Killer.  Training will depend on the area that you are looking to improve; endurance or strength.  Endurance: 2 sets of 15 reps.  Strength: 1 x 10, 1 x 8, 1 x 6 increasing the weight as you decrease the amount of reps.

  • Power lateral pull-down
  • Power leg extension
  • Power leg curl
  • Bench press
  • Squat
  • Lateral dumbbell raise
  • Calf raise
  • Power dumbbell pullover
  • Backward lunge
  • Bicep curls
  • Tricep extensions
  • Leg press
  • Sit-up
  • Stretching
Cross Fit Woods

These are to be done as quickly as possible for time. Track your improvement by keeping a record of the time or amount of reps you do.


  • 10 X 10m shuttle runs
  • 10 Pull ups
  • 10 Burpees
  • 3 times
  • 7 Minute Burpee Challenge – How many burpees can you do in 7 minutes.


Complete as many rounds as possible in 20 minutes:

  • 5 pull ups
  • 10 push ups
  • 15 squats

MURPH – for those looking to really push themselves!

  • Run 1 mile
  • 100 pull ups
  • 200 press ups
  • 300 squats
  • And run another mile.