Spartan Race Training

Training for a Spartan race

The Spartan Race is an obstacle course race usually held at a ski hill that has different levels of difficulty. The shortest distance is the Sprint which is 5km. Next is the Super, which is about 12+ km, and then there’s the Beast, that is 21+ km.

Training should start  12 to 15 weeks out from race day.  You'll need to implement a training program designed to increase your muscular strength for obstacles and endurance. When possible you want to train outdoors on hilly terrain. You're going to need to actively train five days a week with two active rest days.  Two days will be dedicated to strength, three days for speed and endurance.

Example of 1 week of training:

Always do a short warmup and dynamic stretching before each workout.

Monday: body weight resistance training

High knees                            2x  30
Pushups                                 2x 15
Jump squats                           2x 20
Pull ups can be assisted         2x 10
Lunges each leg                     2x 30

Bear crawls                            2x 30
Crunches                                2x 20
Burpees                                  2x 15

Plank                                      2x 1min

Tuesday: running hiit hills or stairs

Run 1 min
Walk 2 min
30 minutes total time
increase time each week

Wednesday: weight training

Weighted lunges.                  3 x12
Dumbell shoulder press        3 x12
Leg press                               3 x12
Lat pull down                        3 x12
Cable crunch                         2x15
Deadlift                                 3x12
Bench press                           3x12
Squats                                    3x12
Weighted russian twist          3x12

Thursday:active rest day

Friday: hiit running

Sprint 30 seconds
Jog  1 minute
Total time 20 min

Saturday: run

Start with 1 km run and add 1 km each week
End workout with as many burpees as possible

Sunday: active rest day

Each week, as your strength increases, you’ll want to increase the intensity and reps. Make sure you're always pushing at your maximum.

See you at the finish line.