Spartan Beast Training Plan: Day 13 - Endurance

Last week, we went on our first long training run in preparation for our Spartan Race Beast. For today, we are increasing our mileage and increasing our strength exercises. These training runs are designed to mimic the flow of the Beast course. Push yourself through your run and focus on your strength and technique with the exercises.

Workout

Perform this exercise in a sequence.

Warm-Ups:

Dynamic Warm Up

Main Set:

Jog 5% – 1 mile (7 RPE)

5 Rounds of Monkey Bars

Run 0% Incline -2 miles (7 RPE)

Lunges – x12 each leg

Run 5% – 1 mile (7 RPE)

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

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

Walk/ Jog 15% Incline without weight – 1 mile (7 RPE)

12 Pull Ups

Run 10% Incline – 1 mile (7 RPE)

4 Rounds of Side Monkey Bars/ 12 Grip Release Hang

Run 7.5% – 1 mile (7 RPE)

12 Hanging Leg Raise

Run 5% – 1 mile (7 RPE)

200 yard Farmers Carry

Jog 15% – 1 mile

12 Pancake Lateral Slam

Run 0% – 2 mile ( 7 RPE)

10 Burpees

Run – 2 mile (7 RPE)

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness

Ready for tomorrow?

Spartan Beast Training Plan: Day 14

Start from the beginning?

Spartan Beast Training Plan: Day 1

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.