The Spartan Super is our signature 10K, 25-obstacle race, taking place at some of the most stunning and picturesque – but demanding – trails, ski resorts, ranches and more across the country and world. The most obvious difference between a Super’s nearly 7-mile course and a 5K Sprint or Stadion race is not just the distance, but the fact that its varied terrain and additional obstacles demand additional muscular endurance, strength and running ability to be successful in reaching the finish line. 

So, you’ve taken the toughest step – making a commitment to yourself and signing up for a race – and now all you need to do is get to the start line. To be properly prepared for the demands of the Super, you’ll need to be proficient in running at least 6 miles, climbing and descending on uneven terrain, pushing, pulling, crawling, and having rock-solid core strength. Luckily, we’ve programmed an eight-week Spartan Super 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 eight 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, 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 Super race, 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

Spartan Super Race Training Plan Overview

How the Spartan Super Race Training Plan Works

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 10K, and stay consistent with the weights to maintain strength. By week 8, 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 eight weeks and prove to yourself how strong you are when you stand at the starting line. Let’s go! 

The Official, 8-Week Spartan Super Training Plan

Week 1

Monday: Endurance Running

• Warm-up: 10-minute easy jog with dynamic stretches
• Workout: 1 mile 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: 2 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 1 mile 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: 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 with Obstacles

• Warm-up: 10-minute jog with dynamic stretches
• Workout: 2.5 miles at a moderate pace, stopping to do 15 burpees every 0.5 miles
• 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: 1.5 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: 5-10 minutes of dynamic stretching
• 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: 3 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: 2 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 400m 
• 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: 3 miles at a moderate pace
• Cool down: 5-10 minutes of walking and stretching
  

To get the full eight-week Spartan Super training plan, sign up below!