Way to go, Spartans. You’ve made it through four weeks of tough Spartan Race Stadium Series training. Today is your last official training day of this four week plan.

During this final day of active rest, you will go out on one final short training run. Try not to decrease your pace from the previous weeks. Our mid-run exercises are decreased in volume making your cardiovascular rest shorter. Notice how the pace you started this training plan with is now distinctly easier. Enjoy this easy run; our training intensity is ramping up significantly again on Monday.

Warm-Up:

Dynamic Warm Up

Main Set: 

This workout is designed to be performed in a circuit. Perform each exercise in order once, then begin again at the top. Because this is an “active rest” workout, your perceived exertion should be challenging, but not strenuous.

Jog - 1/2 mile (7 RPE)

10 Body Weight Squats

Run 5% Incline -3/4 mile (7 RPE)

10 Push Ups

Run - 1/2 mile (7 RPE)

10 Bear Crawl (each leg)

Jog 15% Incline - 1/2 mile (7 RPE)

• Challenge yourself. Can you jog the entire length?
• Advanced: Grab your bucket or Spartan Pancake!

5 Pull Ups (Advanced) / 30 Inverted Rows (Beginner-Intermediate)

Run - 1/2 mile (7 RPE)

10 Burpees

Run - 1/2 mile (7 RPE)

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.

Ready for tomorrow?

Spartan Stadium Sprint Plan: Day 28

Start Stadium Sprint Training Plan from the beginning? 

Spartan Sprint Training Plan: Day 1

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