Take on Our Spartan Training Plans to Prep You for ANY Event
Your official guide to being ready for anything from the Spartan Coaches and the Spartan Training Division.
It doesn’t matter if you’re committing to a Spartan race, a Tough Mudder, a DEKA event, or any other Unbreakable event – consider this is your official plan of attack.
If you’re a first-time racer, our programs will guide you to building the base of endurance, strength, power, and agility needed to overcome obstacles and get to that finish line. And if you’re an existing racer looking to improve your finishing times, our coaches have included a few tips to push you a little harder, which will translate on race day.
How Our Unbreakable Training Programs Work
Our various training programs are simple, effective, and will push you harder as you progress from week to week.
Related: This Training Team Will Help You Run Your Best and Fastest Race Ever
When you’re training for any Unbreakable event, you want a mix of cardio workouts each week, in addition to strength training. Within a typical training plan, each week’s structure will be split between days of cross training, which includes strength and conditioning, endurance, athleticism, speed, agility, and quickness (SAQ), along with days of cardio that consist of different splits between recovery-type cardio, long, slow-distance (LSD) cardio, and one or two days of speed work/compromised running.
Program Directions:
- Commit to any Unbreakable event this year.
- Complete the appropriate training program.
- Post your progress to Instagram with the hashtag #SpartanRace.
- Crush your event.
Example Warm-Ups and Cooldowns
Warm-Up for Cross Training Workouts
- Run in Place x30s
- Heel to Toe Rocks x10
- Ankle Rotations x5 each direction, each side
- Calf Raises x10
- Hip Hinge x6
- Dynamic Quad Stretch x6 each side
- Leg Swings Side-to-Side x6 each side
- Leg Cradle x6 each side
- Side Lunge x6 each side
- BW Deep Squat x6
- World's Greatest Stretch x6 each side
- Shoulder Corkscrew x6 each side
- Y, T, W, L x6
- Neck Stretch (30 sec)
- Wrist Mobility
- Body Taps: Shoulders, hips, knees, ankles (3 rounds)
Warm-Up for CRE/Conditioning Workouts
- 10-min full-body stretching, jogging, walking, etc.
Cooldown (end of the day)
- 5-10 min of mobility, breath work, meditation, and/or journaling
A Free Week of Workouts to Get You Started
A Training Week with Coach Olga Torres
Day 1: Cross Training
WORKOUT: 35-min full body
SAQ Ladder: 3 rounds
- In, in, out, out
- Lat in, in, out, out
- Scissors
3 rounds; 30s on/30s off
- Rear-loaded bear
- Air Squats
- Bodyweight/Resistance Band Overhead Press
- Rest 1 min
- Bear ISO Hold
- Wall Sit
- Low Plank
- Rest 1 min
- Bear Callouts
- Hip Hinge
- Side Plank
Day 2: CRE/Conditioning
WORKOUT:
- Beginner: 1-min walk/1-min run for 30 min
- Intermediate: 1-min tempo/1-min jog/walk (can be adapted to ski erg, bike, or rower)
Day 3: Cross Training
WORKOUT: 35-min full-body
SAQ Ladder: 3 rounds each
- Hop Scotch
- Hip Switch
- Snake
3 rounds: 30s on/30s off
- Pendulum Lunge
- Lateral Ape
- Rest 1 min
- Alt Hand-Staggered Push-Up
- Crab Toe Touch
- Superman Hold
- Rest 1 min
- Jump Squats
- Side-Lying Tricep Press
- Lemon Squeezers
Day 4: Active Recovery
- 30-min jog/walk/bike; good stretch
Day 5: Cross Training
WORKOUT: 35-min full-body
SAQ Ladder: 3 rounds each
- Cross in Front
- Cross Behind
- Two-Step
3 rounds: 30s on/30s off
- Bear Toe Touches
- MB Lateral Steps
- Max Dead Hang
- Rest 1 min
- Eccentric Pull-Ups
- Burpees
- BW/Resistance Band Wood Chop
- Rest 1 min
- Alligator/Spiderman Crawl
- Farmer Carry
- Speed Skaters
Day 6: LSD Cardio
Perform your cardio of choice (running, ski erg, bike, rower) at a conversational pace for 40-45 min.
Day 7: Active Recovery
Perform stretching, yoga, 3 rounds of 10-min guided breathing, and do a cold plunge or take a cold shower for 3 min.