Welcome to Day 22 of the Spartan Running Training Plan.

You’ve made it to the final week of your Spartan Running Training Plan. This week is all about tapering to preserve your energy for running your personal record 5k this week.

During this week, your intensity will not change during your workouts, only your duration. Our strength sets will decrease in sets and repetitions but our weight will remain the same. Hang tough, Spartan, your running goal is in sight.

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Running Training Plan Workout: Day 22

The Warm Up

Active Mobilizations

Dynamic Warm Up

The Workout

Superset 1

Pancake Squat to Overhead Press - 2x8 (5-6 RPE)

Push Ups - 2x8 (5-6 RPE)

Superset 2

Goblet Squats - 2x8 (5-6 RPE)

Single Arm Pancake Floor Press - 2x8 (5-6 RPE)

Superset 3

Walking Lunges with Reach - 2x8 (5-6 RPE)

Plank with Shoulder Tap -  2x8 (5-6 RPE)

Hill Sprints

10 Minute Jog - (5-6 RPE)

15 Second Sprints (15% or Local Hill) - 7-8 RPE

45 Second Jog - 5-7 RPE

Repeat 8 Times

2 Minute Jog - 4-5 RPE

Cool Down

Foam roll any muscles you feel excessive soreness or tightness.

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Get mentally and physically ready for tomorrow’s running training plan workout: Day 23 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