Welcome to your next Spartan Training program. Starting today, you are a runner.
Over the next 4 weeks, you will undergo a running-intensive training program designed to help Spartans and runners alike to maximize your cardiovascular abilities and to reach new personal records. Through this 28-day program, your strength workouts will be shorter, focusing on improving your core stability and your unilateral strength to prevent the most common of running injuries. You will then be given a higher volume of cardiovascular work designed towards dropping your 5 kilometer personal best times quite significantly. This can then translate into improved running skills both on and off the Spartan course.
During today’s workout, you will perform three strength-stability based (push) supersets followed by a cardiovascular session consisting of hill sprints (pull). Set your interval timer and just go, Spartan. Today’s run will be tough. Your quest to becoming the strongest runner starts today.
Push Ups – 3×10 (7-8 RPE)
Goblet Squats – 3×10 (7-8 RPE)
Single Arm Pancake Floor Press – 3×10 (7-8 RPE)
Walking Lunges with Reach – 3×10 (7-8 RPE)
Plank with Shoulder Tap – 3×10 (7-8 RPE)
10 Minute Jog – 6-7 RPE
20 Second Sprints (15% or Local Hill) – 9 RPE
60 Second Jog – 5-7 RPE
Repeat 8 Times
2 Minute Jog – 6-7 RPE
Foam Roll any muscles you feel excessive soreness or tightness
Getting ready to tackle a Spartan race? Download The Spartan 2018 Training Plan as your blueprint. #noexcuses