}

Super Spartan Training Plan: Day 6 - Endurance

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Super Spartan Training Plan: Day 6 - Endurance
Presented by Spartan Training®

Are you ready to start increasing your mileage, Spartan? Because the Spartan Race Super can be double the length of a Sprint, we need to double the length that we run on each run. Today’s training run will combine longer distance mileage, hill climbing, and obstacle-specific training exercises. This workout is best performed in a park, but there are also variations for in a gym setting.

Warm-Up:

Dynamic Warm Up

Main Set: 

Jog 0% - 1 mile (7 RPE)

3 Rounds of Monkey Bars/ 10 Hang with alternating grip transitions

Run 5% Incline -1 mile (7 RPE)

Lunges - x10 each leg

Run 0% - 1 mile (7 RPE)

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

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

10 Pull Ups

Run 10% Incline - ¾ mile (7 RPE)

3 Rounds of Side Monkey Bars/ 10 Grip Release Hang

Run 7.5% - ¾ mile (7 RPE)

10 Hanging Leg Raise

Run 0% - 1 ½ 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.

Continue to Day 7.

Start Training Plan from Day 1.

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.