The Spartan Beast is our iconic 21K (or roughly half-marathon), 30-obstacle race, notorious in the obstacle course racing community for its all-around difficulty. The Beast is just that – a beast – and a true test of endurance and mental fortitude. The most obvious difference between a Spartan Super’s nearly 7-mile course and a Beast is the nearly doubled mileage, but our brutal and rewarding half-marathon features obstacles that Sprint and Super racers will have never before encountered. Plus, with elevation gain profiles typically hitting the thousands and average finishing times pushing 5 to 8 hours, this is not your local road half.  

Think you have what it takes to conquer the Beast? To get you mentally and physically fit for one of our toughest course offerings, you’ll need to be proficient in running or hiking at least 14 miles, climbing and descending on uneven terrain, pushing, pulling, crawling, and having rock-solid core strength. Logging plenty of hours on your feet and practicing a solid nutrition plan will be crucial to your success. Luckily, we’ve programmed a 12-week Spartan Beast Training plan to get you race ready and feeling confident when you arrive on race day, even if you’re starting from square one. 

Throughout the next 12 weeks, we’ll help you grow stronger and more confident in your Spartan functional skills through a variety of workouts geared toward building full-body strength (with some tips to conquer unseen obstacles), cardiovascular endurance, and enough muscular endurance to keep you motoring over the most intimidating climbs. By the end of this program, not only will you be prepared to tackle any Spartan Beast on the schedule, but you will be stronger and healthier to continue along the journey of building your strongest self.

Related:  The Official Four-Week Spartan Sprint Training Plan | The Official Eight-Week Spartan Super Training Plan

Spartan Beast Race Training Plan Overview

How the Spartan Beast Race Training Plan Works

A Spartan Beast training plan is relatively similar to a standard half-marathon training plan when it comes to mileage. However, we’ll work in functional and grip strength exercises to closely mimic obstacle demands as well as race simulation days to prime your body for switching gears from running to climbing, pushing, pulling and more. 

Week one will be focused on laying down the foundational work for our obstacles and your running ability: basic muscular endurance, low mileage and mainly bodyweight movements. In week two, we will build greater strength and endurance with the addition of weight and an increase in mileage and climbing. For week three, we use the same weight, but increase our sets, reps, and total time on our feet (and climbing) to build muscular endurance and power. From here until race day, we’ll continue increasing your mileage by the recommended 10% of weekly mileage per week until you can comfortably complete at least a half-marathon run or four-to-five hours on your feet, and stay consistent with the weights to maintain strength. By week 12, you’ll be race ready and will taper your distance throughout the week to ensure you’re rested, recovered and ready to rock on race day. 

The following training program is designed to push every Spartan, physically and mentally. It will be tough. You will have areas in which you will struggle or feel uncomfortable. It is through these challenges that we grow strongest. Stay consistent over the next 12 weeks and prove to yourself how strong you are when you stand at the starting line. Let’s go! 

The Official 12-Week Spartan Beast Training Plan

Week 1

Monday: Endurance Running

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: 2 miles at a steady pace
• Cool down: 5-10 minute walk and stretching
  
  

Tuesday: Bodyweight Strength Training (Push and Lower)

• Warm-up: 5-10 minutes of dynamic stretching, like t-spine rotations and marching in place
• Circuit (3 rounds):
• Squats: 12 reps
• Push-ups: 12 reps
• Lunges: 12 reps per leg
• Plank up-downs: 1 minute
• Tricep dips: 12 reps
• Single-leg pistol squats: 12 alternating reps
• 5 burpees
• Cool down: 10-minute walk and static stretching
  
  

Wednesday: Agility and Speed Work

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout:
• 4 x 100m repeats at 80-90% effort with 2 minutes rest in between
• 4 x 400m repeats at 60-70% effort with 2 minutes rest in between
• Cool down: 10-minute walk and static stretching
  
  

Thursday: Rest or Light Activity

• Optional: Light activity like yoga, stretching, or a gentle walk
  
  

Friday: Strength Training (Pull and Core)

• Warm-up: 5-10 minutes of dynamic stretching
• Circuit (3 rounds):
• Pull-ups: 10 reps (or until failure)
• Supine leg lifts: 12 reps
• Inverted rows: 12 reps
• Kettlebell halos: 12 reps alternating sides
• Dead hang: Until failure 
• Dumbbell wrist curls (light weight): 12 reps each side
• Dumbbell farmer carry (light weight): 1 minute
• Cool down: Static stretching
  
  

Saturday: Longer Run

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: 4 miles at a moderate pace
• Cool down: 5-10 minutes of walking and stretching
  
  

Sunday: Rest

Week 2

Monday: Endurance Running with Intervals

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: 1 mile at a steady pace, followed by 2 miles alternating between 1 minute faster/1 minute slower intervals (if you need extra recovery at this stage, you can walk the slower intervals)
• Cool down: 5-10 minutes walking and stretching
  
  

Tuesday: Strength Training (Push and Lower)

• Warm-up: 5-10 minutes of dynamic stretching such as skipping, walking lunges, etc.
• Circuit (3 rounds):
• Dumbbell deadlifts (light weight): 12 reps
• Dumbbell chest press (light weight): 12 reps
• Single-leg unweighted deadlifts: 12 reps per leg
• Dumbbell shoulder press (light weight): 12 reps
• Bent-knee calf raise on leg press (light weight): 12 reps per leg
• Skull crushers (light weight): 12 reps 
• Bear crawls: 1 minute
• Cool down: Static stretching
  
  

Wednesday: Hill Sprints and Lower-Body Muscular Endurance 

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout:
• 8 x 30-second hill sprints at max effort with 90 seconds rest in between (walk back down)
• 15 minutes of Stairmaster or bleachers at a slow/walking pace
• Cool down: 5-10 minutes of walking and stretching
  
  

Thursday: Rest or Light Activity

• Optional: Light activity like yoga, stretching, or a gentle walk
  
  

Friday: Strength Training (Pull and Core)

• Warm-up: 2-mile jog
• Circuit (3 rounds):
• Pull-ups: 10 reps (or until failure)
• Supine leg lifts: 12 reps
• Inverted rows: 12 reps
• Standing single-arm kettlebell marches: 12 reps alternating sides
• Dead hang: Until failure 
• Dumbbell wrist curls (light weight): 12 reps each side
• Dead ball over-the-shoulder throws: 1 minute
• Cool down: Stretching
  
  

Saturday: Long Run with Obstacles

• Warm-up: 10-minute jog with dynamic stretches
• Workout: 6 miles at a moderate pace, stopping to do 15 burpees every mile
• Cool down: 5-10 minutes of walking and stretching
  
  

Sunday: Rest

Week 3

Monday: Tempo Run

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: 3 miles at a comfortably hard pace
• Cool down: 5-10 minutes of walking and stretching
  
  

Tuesday: Strength Training (Push and Lower)

• Warm-up: 5-10 minutes of dynamic stretching
• Circuit (3 rounds):
• Jump squats (light weight): 12 reps
• Push-ups with resistance band: 12 reps
• Walking lunges (light weight): 12 reps per leg
• Supine dumbbell chest press (light weight): 12 reps
• Single-leg pistol squats holding kettlebell: 12 alternating reps
• Tricep dips: 12 reps
• 5 burpees
• Cool down: Stretching
  
  

Wednesday: Interval Running

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: 10 x 200m repeats at 75% effort with 2 minutes of rest (or 100m of walking) in between 
• Cool down: 5-10 minutes of walking and stretching
  
  

Thursday: Rest or Light Activity

• Optional: Light activity like yoga, stretching, or a gentle walk
  
  

Friday: Strength Training (Pull and Core)

• Warm-up: 1-mile jog
• Circuit (3 rounds):
• Standing, bent-over double-arm dumbbell row (light weight): 12 reps
• Med ball sit-up wall throws: 12 reps
• Supine dumbbell pull-overs (light weight): 12 reps
• Inchworms: 12 reps
• Dumbbell shoulder shrugs (light weight): 12 reps
• Monkey bars (or dead hang): 1 minute 
• 5 burpees
• Cool down: Stretching
  
  

Saturday: Long and Steady Run

• Warm-up: 10 minutes easy jog with dynamic stretches
• Workout: 8 miles total running at a moderate, steady pace
• Cool down: 5-10 minutes of walking and stretching
  
  

Sunday: Rest

Week 4

Monday: Fartlek Running

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: 3 miles total, consisting of 1 minute fast/2 minutes slow intervals
• Cool down: 5-10 minutes of walking and stretching
  
  

Tuesday: Strength Training (Push and Lower)

• Warm-up: 5-10 minutes dynamic stretching
• Circuit (3 rounds):
• Squat to overhead dumbbell press (light weight): 12 reps
• Dumbbell chest press (light weight): 12 reps
• Single-leg deadlifts with kettlebell: 12 reps per leg
• Dumbbell shoulder press (light weight): 12 reps
• Bent-knee calf raise on leg press (light weight): 12 reps per leg
• Tricep dips: 12 reps 
• Bear crawls: 1 minute
• Cool down: Stretching
  
  

Wednesday: Obstacle Course Simulation

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: Run 1 mile, do 15 burpees, run 400m, bear crawl for 1 minute, run 400m, do 15 burpees, run 400m, bear crawl for 1 minute, run 1.25 miles
• If you have access to a climbing rope, climb to the top 3 times. 
• Cool down: 5-10 minutes walking and stretching
  
  

Thursday: Rest or Light Activity

• Optional: Light activity like yoga, stretching, or a gentle walk
  
  

Friday: Strength Training (Pull and Core)

• Warm-up: 5-10 minutes dynamic stretching
• Circuit (3 rounds):
• Pull-ups: 10 reps (or until failure)
• Supine leg lifts: 12 reps
• Inverted rows: 12 reps
• Standing single-arm kettlebell marches: 12 reps alternating sides
• Dead hang: Until failure 
• Dumbbell wrist curls (light weight): 12 reps each side
• Dead ball over-the-shoulder throws: 1 minute
• Cool down: Stretching
  
  

Saturday: Long Run

• Warm-up: 10-minute jog with dynamic stretches
• Workout: 9 miles at a moderate pace
• Cool down: 5-10 minutes of walking and stretching
  
  

Week 5 - Deload Week

A week to reduce your training load and intensity to recover from four weeks of commitment and prepare for week 6.

Monday: Endurance Running

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: 2 miles at a steady pace
• Cool down: 5-10 minute walk and stretching
  
  

Tuesday: Strength Training (Push and Lower)

• Warm-up: 5-10 minutes of dynamic stretching
• Circuit (3 rounds):
• Jump squats (light weight): 12 reps
• Push-ups with resistance band: 12 reps
• Walking lunges (light weight): 12 reps per leg
• Supine dumbbell chest press (light weight): 12 reps
• Single-leg pistol squats holding kettlebell: 12 alternating reps
• Tricep dips: 12 reps
• 5 burpees
• Cool down: Stretching
  
  

Wednesday: Interval Running

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: 5 x 200m repeats at 50% effort with 2 minutes of rest (or 100m of walking) in between 
• Cool down: 5-10 minutes of walking and stretching
  
  

Thursday: Rest or Light Activity

• Optional: Light activity like yoga, stretching, or a gentle walk
  
  

Friday: Strength Training (Pull and Core)

• Warm-up: 1-mile jog
• Circuit (3 rounds):
• Standing, bent-over double-arm dumbbell row (light weight): 12 reps
• Med ball sit-up wall throws: 12 reps
• Supine dumbbell pull-overs (light weight): 12 reps
• Inchworms: 12 reps
• Dumbbell shoulder shrugs (light weight): 12 reps
• Monkey bars (or dead hang): 1 minute 
• 5 burpees
• Cool down: Stretching
  
  

Saturday: Longer Endurance

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: 1 hour of moderate hiking 
• Cool down: 5-10 minutes of walking and stretching
  
  

Sunday: Rest

Week 6

Monday: Endurance Running 

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: 4 miles at a moderate pace
• Cool down: 5-10 minutes walking and stretching
  
  

Tuesday: Strength Training (Push and Lower)

• Warm-up: 5-10 minutes dynamic stretching
• Circuit (3 rounds):
• Squat to overhead dumbbell press (moderate weight): 12 reps
• Dumbbell chest press (moderate weight): 12 reps
• Single-leg deadlifts with kettlebell: 12 reps per leg
• Dumbbell shoulder press (moderate weight): 12 reps
• Bent-knee calf raise on leg press: 12 reps per leg
• Tricep dips: 12 reps 
• Bear crawls: 1 minute
• Cool down: Stretching
  
  

Wednesday: Endurance and Hill Running

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout:
• 2 miles at a moderate pace
• 4 x 30-second hill sprints at max effort with 90 seconds rest in between (walk back down)
• Cool down: 5-10 minutes of walking and stretching
  
  

Thursday: Rest or Light Activity

• Optional: Light activity like yoga, stretching, or a gentle walk
  
  

Friday: Strength Training (Pull and Core)

• Warm-up: 5-10 minutes of dynamic stretching
• Circuit (3 rounds):
• Standing, bent-over double-arm dumbbell row (moderate weight): 12 reps
• Med ball sit-up wall throws: 12 reps
• Supine dumbbell pull-overs (moderate weight): 12 reps
• Inchworms: 12 reps
• Dumbbell shoulder shrugs (moderate weight): 12 reps
• Monkey bars (or dead hang): 1 minute 
• Farmer carries (moderate weight): 1 minute
• Cool down: Stretching
  
  

Saturday: Long and Steady Run

• Warm-up: 10-minute jog with dynamic stretches
• Workout: 10 miles at a comfortable pace
• Cool down: 5-10 minutes of walking and stretching
  
  

Sunday: Rest

Week 7

Monday: Tempo Run

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: 3 miles at a comfortably hard pace
• Cool down: 5-10 minutes of walking and stretching
  
  

Tuesday: Strength Training (Push and Lower)

• Warm-up: 5-10 minutes dynamic stretching
• Circuit (3 rounds):
• Squat to overhead dumbbell press (moderate weight): 12 reps
• Dumbbell chest press (moderate weight): 12 reps
• Single-leg deadlifts with kettlebell: 12 reps per leg
• Dumbbell shoulder press (moderate weight): 12 reps
• Bent-knee calf raise on leg press (moderate weight): 12 reps per leg
• Tricep dips: 12 reps 
• Bear crawls: 1 minute
• Cool down: Stretching
  
  

Wednesday: Interval Running

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: 
• 3 miles at a moderate pace, stopping between each mile to do one 200m sprint at 75% effort followed by 2 minutes of rest before continuing 
• Cool down: 5-10 minutes of walking and stretching
  
  

Thursday: Rest or Light Activity

• Optional: Light activity like yoga, stretching, or a gentle walk
  
  

Friday: Strength Training (Pull and Core)

• Warm-up: 2-mile jog
• Circuit (3 rounds):
• Pull-ups: 10 reps (or until failure)
• Supine leg lifts: 12 reps
• Inverted rows: 12 reps
• Standing single-arm kettlebell marches: 12 reps alternating sides
• Dead hang: Until failure 
• Dumbbell wrist curls (moderate weight): 12 reps each side
• Ball slams: 1 minute
• Farmer carries (moderate weight): 1 minute
• Cool down: Stretching
  
  

Saturday: Long Run

• Warm-up: 10-minute jog with dynamic stretches
• Workout: 10 miles at a comfortable pace
• Cool down: 5-10 minutes of walking and stretching
  
  

Sunday: Rest

Week 8

Monday: Fartlek Running

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: 4 miles total, consisting of 1 minute fast/2 minutes slow intervals
• Cool down: 5-10 minutes of walking and stretching
  
  

Tuesday: Strength Training (Push and Lower)

• Warm-up: 5-10 minutes of dynamic stretching
• Circuit (3 rounds):
• Jump squats (moderate weight): 12 reps
• Push-ups with resistance band: 12 reps
• Walking lunges (moderate weight): 12 reps per leg
• Supine dumbbell chest press (moderate weight): 12 reps
• Single-leg pistol squats holding kettlebell: 12 alternating reps
• Tricep dips: 12 reps
• 5 burpees
• Cool down: Stretching
  
  

Wednesday: Obstacle Course Simulation

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: Run 1 mile, do 15 burpees, run 400m, bear crawl for 1 minute, run 400m, do 15 burpees, run 400m, bear crawl for 1 minute, run 1.25 miles
• If you have access to a climbing rope, climb to the top 3 times. 
• Cool down: 5-10 minutes walking and stretching
  
  

Thursday: Rest or Light Activity

• Optional: Light activity like yoga, stretching, or a gentle walk
  
  

Friday: Strength Training (Pull and Core)

• Warm-up: 2-mile jog
• Circuit (3 rounds):
• Pull-ups: 10 reps (or until failure)
• Supine leg lifts: 12 reps
• Inverted rows: 12 reps
• Standing single-arm kettlebell marches: 12 reps alternating sides
• Dead hang: Until failure 
• Dumbbell wrist curls (moderate weight): 12 reps each side
• Dead ball over-the-shoulder throws: 1 minute
• Cool down: Stretching
  
  

Saturday: Long Run

• Warm-up: 10-minute jog with dynamic stretches
• Workout: 11 miles
• Cool down: 5-10 minutes of walking and stretching
  
  

Sunday: Rest

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