Spartan Training Plan

Spartan races are a unique type of event combining running, strength and mental fortitude. As such, they require a unique style of training for the aspiring athlete. This Spartan specific training plan has been developed over years of experience running, jumping, climbing and spear throwing. Follow this basic plan to give you a base level of fitness to have more confidence going into your next Spartan race!

Running

There are four different course distances for the Spartan Race.

• 5k Sprint

• 10k Super

• 21k Beast

• 50k Ultra

Your running training approach depends on which distance you are planning on running. With all of the distances, plan on running into some hills so hill training will be important across the board.

• 5k Sprint - As the name suggests, this is a sprint distance so focusing on shorter faster runs will be your best approach. Training runs should be in the 1-3 mile range.

• 10k Super - This is a more moderate length event. Training runs should be in the 1-5 mile range.

• 21k Beast - This is a long distance event, think half marathon but a little longer with hills and obstacles. Training runs should be 1-13 miles.

• 50k Ultra - This is a serious run, not to be underestimated. Training runs should follow a marathon plan. Some long hikes in the 10 mile range with 4,000ft or more of elevation will also be very helpful with training your legs and feet to go the distance.

With all of these race distances, keep in mind that the runs will be broken up by obstacles so you will get a little breather quite frequently. If you are doing a Trifecta Weekend (Sprint, Super and Beast in one weekend) then your training should follow the 50k Ultra plan.

Strength

Strength training should focus on grip strength and upper body. This sounds weird but most of the obstacles are grip and upper body focused. Your lower body needs to be able to go the mileage and elevation gain of the runs so focus your lower body training on the running side.

• Grip Strength - Dead hangs, farmer carries, deadlifts.

• Upper Body - Rowing, pull ups, bicep curls.

Obstacle Focused

Some of the obstacles require more technique than strength to get through them successfully.

• Rope Climb - Look up some videos on technique - there are a couple different ones for different foot wraps. I prefer to use the J-wrap. Get to a gym with a rope and practice those climbs, get comfortable with your preferred technique. This can be one of the easier obstacles on the course if you master your technique.

• Dunk Wall - Start taking cold showers…or at least the last minute or two of your shower. Some of the dunk walls are very cold and shock the body so it’s good to be prepared for that.

• Spear Throw - Practice those burpees, just in case… we are working on getting a practice setup at the gym (TBD).

This is just a basic outline of a training regimen to prepare your body to conquer your next Spartan Race. Stop by Forged by Fire Gym today for more personalized and in-depth training!