Welcome to Day 11 of the Spartan Running Training Plan.
Injury Prevention starts with proper recovery. Stability and mobility are the foundation of today’s active rest. Basic movement processes to reinforce the total body unit will help to absorb forces throughout the course and will help maintain your posture and your movements regardless of if you’re sitting at a desk or if you are carrying a sandbag throughout your favorite Spartan course.
Running Training Plan Workout: Day 11
The Warm Ups
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 should be challenging, but not strenuous.
Dead Hang – 4x:45 (6-7 RPE)
Bear Crawl – 4x100m (6-7 RPE)
Arm Bar – 4x:45 (6-7 RPE)
Single Leg Reach – 4×12 (6-7 RPE)
Lateral Split Squat – 4×12 (6-7 RPE)
Leg Lowering – 4 sets of 12 reps PRE 6-7
Dead Bug – 4 sets of 12 reps PRE 6-7
SL Box Squats – 4×12 (6-7 RPE)
Spend 20 minutes today performing moderate intensity cardiovascular endurance that does not involve running. This could be done on a bike, a stair stepper, boxing, etc. The theory with cross training is to give your body a break from running, while continuing to stress your cardiovascular system.
The Cool Down
Foam Roll any muscles you feel excessive soreness or tightness
Get mentally and physically ready for tomorrow’s running training plan workout: Day 12 of the Spartan Running Training Plan.
Or, see how far you’ve come by checking out the first installment of the Spartan Running Training Plan.
Getting ready to tackle a Spartan race? Download The Spartan 2018 Training Plan as your blueprint. #noexcuses