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How to train like an Elite Spartan Racer

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train like an elite spartan racer

​Wouldn't you like to train like an elite Spartan Racer?

And compete with them instead of see'em start at 7:30 am while you are waiting for your wave.

Well, until now, we have interviewed 8 elite runners, of whom 2 are Brand Ambassador and 1 is a Pro Team Member.​

​In this post, you'll find both Spartan Race workouts and Spartan Elite tips.

Spartan race training workout

This obstacle course training is ideal for every level.

Obviously, if you are a beginner take it easy.

You know how far your body can go, and if you don't, make sure to have consulted a physician before commencing on any workout.

Enjoy it!​

Long run   + Burpees

Warm ups with Jumping Jacks (zone 1 to 3)

Dynamic warm up​

For who don't know what is it. ​

Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and up just enough to spread your feet out wide.

Without pausing, quickly reverse the movement and repeat.

Your goal is to run 30-60 minutes at an easy to moderate pace with 10-30 burpees every 10 minutes.


A lot of my training is running based. 

Last year I averaged 50 miles a week in running with two weight lifting workouts and two climbing days a week.

So far this year I'm averaging 100 miles of running a week, two weight lifting workouts and one climbing day a week.​​

For training in spartan always have a balance. You will find a weakness that needs work but don't let everything else fall apart.​

Hill climbs

Warm ups with Jumping Jacks (zone 1 to 3)

Jog for about 10 minutes​

Dynamic warm up​

Your goal is to go outdoors and Run 5-10 minutes intervals on the steepest hills you can find.

Walk 3 minutes to recover.

Repeat hill interval 2 more times for a total of 3 sets, totaling 15-30 minutes of climbing time.

Cool down with some stretch​


I usually train 6-7 times a week.

I try to combine running with strength training.​

trying to simulate running combined with doing different exercises.

It's not enough to be a fast runner, you will also have to be fast while being fatigued from jumping/carrying/crawling etc.​

The 30 seconds workout

Dynamic warm up​

Run/cycle/row/jump rope 5 minutes

Your goal is:​

  • 30 sec mountain climber
  • 30 sec recovery
  • 30 sec burpees
  • 30 sec recovery​

Cool down with some stretch​


The workouts are high intensity.

I am consistent, I have a schedule and I stick to it.

I practice on our obstacles in our classes 5 days a week.

I hit heavy weight lifting 3 days and I focus on running 2 days.

I double up 2 days as well to eat my endurance.

Distance Running

Road or trail, flat terrain or mountainous, just run for two hours.


I typically hit the gym at 4:30 am and put in a solid hour of weight lifting or cardio to start my day.

At lunch time I’ll squeeze in a quick 4-mile run.

I hit up the 6:30 pm Crossfit class at Rocklin Crossfit about 4 times a week.

On the weekends I enjoy long trail runs or hikes.

Spartan Lap

Warm up with 75 jumping Jacks

Jog for about 10 minutes.

Your goal is:​

  • 5-50 burpees
  • 5-50 squats
  • 5-50 sit ups
  • 5-25 pull ups 

​5 Rope Climbs.

Run 1 mile​.

Cool down with some stretch​


I run 3 to 4x per week, including one long run and 1-speed workout or tempo run.

I do CrossFit 2x per week.

At gym to strength train, work on agility and balance in a way that translates to Spartan obstacles.

Remember to keep it fun and add variety.

Endurance

Run/hike/ruck or walk for for 3 hours.

Cool down with some stretch​


I try to train 6 days a week.

We build our very own obstacle course in the backyard!

so training the actual obstacles is key.​

The 100 nightmares

This workout is for elite Spartan.

If you are not an elite, I am sorry, but you can do it too!

But, remember, do it only if you feel you can.

Warm up with Jump Rope​.

High knee walk, high knee jog, butt kickers, lateral shuffle, skip.

Your Goal is to ​run/jog/walk for 15 minutes. 

Perform 1 minute of each exercise, with 10 second rest between:

  • Push ups
  • Crunches
  • Pull ups
  • Plank
  • Squat Jumps
  • Jump Rope (fast)
  • Mountain Climbers
  • Flutter Kicks
  • Arm curls with sandbags

1 minute rest.​

Performe strength exercise sequence 1-3 times.

Run/walk/jog for 15 minutes.​

Heart rate training can be intense, and should only be taken with an understanding of the risks involved.


I train 6 days a week.

I do a long HIIT workout usually 2 times a week that usually is a combination of Tababta and AMRAP.

I work in sprinting, TRX, body strength movements, agility, and so on.

I also weight lift 2-3 times a week at the gym.


I train 5 to 6 days.

I do my weight routine for strength.

I run in the parks 3 to 4 times a week and I complete the work with Crossfit.

Resource: Spartan.com

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