Today will be your longest run during this phase. Now that you’ve become more comfortable with your running, try to use today to push your pace a little quicker, run a little longer, and increase your “obstacle” volume. Today is the day that we most closely simulate what you will feel next week during your race.

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 mile (7 RPE)

30 Body Weight Squats

Run 5% Incline -3/4 mile (8 RPE)

30 Push Ups

Run - 1 mile (9 RPE)

30 Bear Crawl (each leg)

Jog 15% Incline - 1/2 mile (8-9 RPE)

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

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

Run - 1 mile (8-9 RPE)

30 Burpees

Run - 1.5 mile (9 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 21

Start Stadium Sprint Training Plan from the beginning? 

Spartan Sprint Training Plan: Day 1

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