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Super Spartan Training Plan: Day 13 - Endurance

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Super Spartan Training Plan: Day 13 - Endurance
Presented by Spartan Training®

Welcome to your first 10 mile run, Spartan. This mileage may sound scary to those who haven’t seen it before, but I promise, today will be challenging, but manageable and fun

The Spartan Race Super can be anywhere from 8-10 miles. The sooner you get out and run these distances, the more prepared you will be for race day. If the workout gets tricky for you today, commit to keeping a pace where you can keep moving. The secret to reaching that Spartan Race finish line is to always move forward, regardless of what pace you chose.

Warm-Up:

Dynamic Warm Up

Main Set: 

Jog 0% – 1.5 mile (7 RPE)

3 Rounds of Monkey Bars/ 12 Hang with alternating grip transitions

Run 5% Incline -1.5 mile (7 RPE)

Lunges – x12 each leg

Run 0% – 1.25 mile (7 RPE)

12 Bear Crawl (each leg) up hill/ up stairs/ incline

Walk 15% Incline with pancake/ bucket – 1/2 mile (7 RPE)

12 Pull Ups

Run 10% Incline – 1.25 mile (7 RPE)

3 Rounds of Side Monkey Bars/ 10 Grip Release Hang

Run 7.5% – 1.25 mile (7 RPE)

10 Hanging Leg Raise

Run 0% – 2 mile ( 7 RPE)

10 Burpees

Run – 1mile (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.

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.