Your endurance base should be coming along nicely, Spartan. How is your speed developing though? Have you noticed any increases in your pace? Today, we are working on that speed.

Keeping with a sprint, a jog, and a rest interval, we are decreasing our jogging while focusing on increasing our sprints. During the Spartan Race Super, our aim is to teach you how to run faster, for a longer distance. This workout will teach you just that.

With every high intensity training day, it is encouraged to try new forms of cardio techniques. With this workout, I want you to take it back to your basics. Challenge yourself to run today's workout. When you hit that course for the Spartan Race Super, your running ability is what’s going to push you to that finish line.

Warm-up:

Dynamic Warm Up

Main Set:

5 minute jog (6-7 RPE)

24 Rounds:

• :45 Sprint (9 RPE)
• :30 Jog (6-7 RPE)
• :30 Rest (0-3 RPE)

Finishing with one final sprint interval.

2-minute cooldown jog (7 RPE)

*Sprint and Jog is a relative term. Perform any cardio that can be done at as a sprint and as a steady state level. On your rest, you can come to a complete rest or you can challenge yourself to maintain a walk/ slow pace.

Cool Down

Pull out your favorite Acumobility SPARTAN Ball or Acumobility SPARTAN Eclipse Roller. Spend anywhere from 30 seconds to 3 minutes on each muscle, depending on tightness. Depending on what form of HIIT you did, your muscle tightness may vary. Use soreness and body aches as a guide to find the right muscle groups to release.