Spartan Running Training Plan | Day 8: Pushing and Hill Sprints
Welcome to Day 8 of the Spartan Running Training Plan.
You’re through the first week, Spartan. The hardest part is over. Your desire to get better is there, now it’s time to get back to work.
During this week, we are working our strength work into maintenance and endurance phases to continue to prevent the onset of chronic running injuries. As for your running work, your distances will become longer and your sprints are going to become faster throughout the week. Don’t let the increases psych you out. The changes are small compared to last week. You made it this far, you can push yourself a little further.
Running Training Plan Workout: Day 8
Strength Workout
Superset 1
Pancake Squat to Overhead Press - 3x12 (7-8 RPE)
Push Ups - 4x12 (7-8 RPE)
Superset 2
Goblet Squats - 4x12 (7-8 RPE)
Single Arm Pancake Floor Press - 4x12 (7-8 RPE)
Superset 3
Walking Lunges with Reach - 4x12 (7-8 RPE)
Plank with Shoulder Tap - 4x12 (7-8 RPE)
Hill Sprints
10 Minute Jog - 6-7 RPE
30 Second Sprints (15% or Local Hill) - 9 RPE
60 Second Jog - 5-7 RPE
Repeat 8 Times
2 Minute Jog - 6-7 RPE
The Cool Down
Foam Roll any muscles you feel excessive soreness or tightness
Get mentally and physically ready for tomorrow’s running training plan workout: Day 9 of the Spartan Running Training Plan.
Or, see how far you’ve come by checking out the first installment of the Spartan Running Training Plan.
Getting ready to tackle a Spartan race? Download The Spartan 2018 Training Plan as your blueprint. #noexcuses
