Welcome to Day 24 of the Spartan Running Training Plan.

You’re almost through the final week of training, Spartan. Stay strong.

During today’s strength training and repeats workout, you are dropping your set and repetitions. Your strength training should be done at an active rest volume which should feel strenuous, but not overwhelming. Your weights will remain the same from the previous week.

For your 400m repeats, we will continue to work with negative splits towards a faster-than-projected pace time. We will not be reaching a speed that you haven’t previously hit in training. Keep your head up and push forward. You’re halfway through this final week.

Running Workout: Day 24

The Warm Up

Active Mobilizations

Dynamic Warm Up

The Workout

Circuit 1

Deadlifts - 2x8 (6-7 RPE)

Upright Row - 2x8 (6-7 RPE)

Circuit 2

Side Step Ups - 2x8 (6-7 RPE)

Renegade Row - 2x8 (6-7 RPE)

Circuit 3

Cook Hip Lift - 2x8 (6-7 RPE)

Pancake Lifts - 2x8 (6-7 RPE)

Repeats

10 minute jog (50% PR Pace)

400m @ Projected PR

1 minute jog (50% PR Pace)

400m @ Projected PR + .2 mph

1 minute jog (50% PR Pace)

400m @ Projected PR + .3 mph

1 minute jog (50% PR Pace)

400m @ Projected PR

1 minute jog (50% PR Pace)

400m @ Projected PR + .4 mph

1 minute jog (50% PR Pace)

400m @ Projected PR + .5 mph

5 minute jog (50% PR Pace)

The Cool Down

Foam roll any muscles you feel excessive soreness or tightness.

Get mentally and physically ready for tomorrow’s running workout: Day 25 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