Welcome to Day 23 of the Spartan Running Training Plan.

During today’s run, you will keep the same format that we’ve been working in, but your work to rest interval is 1:2. You will be jogging/walk twice as long as you’re running. If you find yourself in a walking pace today, can you try to maintain a running gait? This is your last Fartlek of the Spartan Running Training . Make the most of today.

PR Goal Example:

Goal: 30 minute/ 5k

Pace: 9:39/ mile

MPH: 6.3

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Running Training Plan Workout: Day 23

The Warm Up

Active Mobilizations

Dynamic Warm Up

The Workout

10 minute jog - 2-3 mph below 5k PR Pace

1 min run - 1 mph below 5k PR Pace

2 min jog - 2-3 mph below PR Pace

1 min run - .7 mph below 5k PR Pace

2 min jog - 2-3 mph below PR Pace

1 min run - .4 mph below 5k PR Pace

2 min jog - 2-3 mph below PR Pace

1 min run - .1 mph below 5k PR Pace

2 min jog - 2-3 mph below PR Pace

1 min run - .1 mph above 5k PR Pace

2 min jog - 2-3 mph below PR Pace

1 min run - .4 mph above 5k PR Pace

2 min jog - 2-3 mph below PR Pace

1 min run - .7 mph above 5k PR Pace

5 min jog/ brisk walk

The Cool Down

Foam roll any muscles you feel excessive soreness or tightness.

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Get mentally and physically ready for tomorrow’s running training plan workout: Day 24 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.

Getting ready to tackle a Spartan race? Download The Spartan 2018 Training Plan as your blueprint. #noexcuses