Spartan Running Training Plan | Day 15: Pushing and Hill Sprints
Welcome to Day 15 of the Spartan Running Training Plan.
You’ve made it to week 3, Spartan. You’ve grown speed and strength with each of the last 14 days. This week, you are pushing yourself even faster, for even farther.
As we continue to build endurance in our running this week, we are also working our strength work into an endurance phase. This means that your sets will decrease and your repetitions will increase. You are building your body’s ability to sustain an exercise for longer. For our sprints, you are increasing your distance. Challenge yourself to sustain the same speed you’ve held throughout the last two weeks. This will be the longest you will sprint in this program. Hold tough.
Running Training Plan Workout: Day 15
The Workout
Superset 1
Pancake Squat to Overhead Press - 3x15 (7-8 RPE)
Push Ups - 3x15 (7-8 RPE)
Superset 2
Goblet Squats - 3x15 (7-8 RPE)
Single Arm Pancake Floor Press - 3x15 (7-8 RPE)
Superset 3
Walking Lunges with Reach - 3x15 (7-8 RPE)
Plank with Shoulder Tap - 3x15 (7-8 RPE)
Hill Sprints
10 Minute Jog - 6-7 RPE
40 Second Sprints (15% or Local Hill) - 9 RPE
60 Second Jog - 5-7 RPE
Repeat 12 Times
2 Minute Jog - 6-7 RPE
The Cool Down
Foam roll any muscles you feel excessive soreness or tightness.
Get mentally and physically ready for tomorrow’s running training plan workout: Day 16 of the Spartan Running Training Plan.
Or, see how far you’ve come by checking out the first installment of the Spartan Running Training Plan.
Commit in 2018. Download The 2018 Spartan Race Schedule
