}

Spartan Beast Training Plan: Day 9 - HIIT

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Spartan Beast Training Plan: Day 9 - HIIT
Presented by Spartan Training®

Last week, we introduced acceleration speed into our High Intensity Interval Training (HIIT). Today, we increase our build up into our sprints and lengthen the deceleration time. This will train your body to adequately run from obstacle to obstacle while also pushing your cardiovascular threshold throughout your sprints. When these intervals start getting rough, fight to maintain a running gait, regardless of your speed. Your pace will thank you on that Spartan Race Beast course.

Warm-Ups:

Dynamic Warm Up

Work Out:

5 minute jog (6-7 RPE)

24 Rounds:

  • 1:00 Jog (7-8 RPE)
  • :45 Sprint (9 RPE)
  • :45 Jog (7-8 RPE)
  • :30 Rest (0-3 RPE)

Finishing with one final sprint interval instead of rest

2 minute cool down 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

Foam Roll any muscles you feel excessive soreness or tightness

Upcoming Spartan Race Schedule
Megan Beck

Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.