Today will be your longest run during this phase. Now that you’ve become more comfortable with your running, try to use today to push your pace a little quicker, run a little longer, and increase your “obstacle” volume. Today is the day that we most closely simulate what you will feel next week during your race.
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 challenging, but not strenuous.
Jog – 1 mile (7 RPE)
Run 5% Incline -3/4 mile (8 RPE)
30 Push Ups
Run – 1 mile (9 RPE)
30 Bear Crawl (each leg)
Jog 15% Incline – 1/2 mile (8-9 RPE)
- Challenge yourself. Can you jog the entire length?
- Advanced: Grab your bucket or Spartan Pancake!
10 Pull Ups (Advanced) / 30 Inverted Rows (Beginner-Intermediate)
Run – 1 mile (8-9 RPE)
Run – 1.5 mile (9 RPE)
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.
Ready for tomorrow?
Start Stadium Sprint Training Plan from the beginning?
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