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How to Train for a Spartan 5k Race: A 28-Day Running Plan

How to Train for a Spartan 5k Race: A 28-Day Running Plan
Presented by Spartan Training®

A Spartan 5k running plan: Starting today, we are training you to be a runner, Spartan-style.

Over the next 28 days, you will engage in a running-intensive program geared towards setting new personal records with your 5K distance.

Does this mean that you will be abandoning your strength training? No. We are just gonna make you a stronger runner while maintaining your basic Spartan strength conditioning. 

With this Spartan 5k running plan, we strengthen the big 4 exercise motions: upper body push, upper body pull, lower body push, and lower body pull.

With this Spartan 5k Running Plan, we will introduce you to some aspects of traditional run training.

We will be adding in speed, agility, and quickness drills to increase your running mechanics. This will include ladder drills, sprinting and cutting drills, and reaction drills. 

Spartan 5k Running Plan

Week 1

Day 1 – Pushing and Hill Sprints

Day 2 – Fartlek

Day 3 – Pulling and Repeats

Day 4 – Crosstraining and Recovery

Day 5 – Athleticism and Tempo Run

Day 6 – Endurance

Day 7 – Mind

Week 2

Day 8 – Pushing and Hill Sprints

Day 9 – Fartlek

Day 10 – Pulling and Repeats

Day 11 – Crosstraining and Recovery

Day 12 – Athleticism and Tempo Run

Day 13 – Endurance

Day 14 – Mind

Week 3

Day 15 – Pushing and Hill Sprints

Day 16 – Fartlek

Day 17 – Pulling and Repeats

Day 18 –Crosstraining and Recovery

Day 19 – Athleticism and Tempo Run

Day 20 – Endurance

Day 21 – Mind

Week 4

Day 22 – Pushing and Hill Sprints

Day 23 – Fartlek

Day 24 – Pulling and Repeats

Day 25 –Crosstraining and Recovery

Day 26 – Athleticism and Tempo Run

Day 27 – Endurance Day 28 – Mind