Share

    30 day spartan race training plan

    30 day spartan race training plan

    Training for Spartan Race

    With our 30 day Spartan training plan you'll be ready to run your race!

    People enjoy the Spartan Races for different reasons, there is the one that wants to dive in the mud just for fun or because her/his fiancè do it.

    There is the one that runs them because want to lose weight in a funny way. Or the one that has been hit hard from life and now seek revenge.

    And you?

    Maybe you are one of these guys, maybe not.

    But we, here at spartanracewarriors.com, have decided to help you with a 30-days plan, just to getting you in shape for your next or first race. Although this is a 30-day plan, if you have time, we recommend starting training 3 months before the race.

    Fast tips

    Before diving in the program, I would like to give you some fast tips.

    Whether if you are a beginner or a seasoned athlete, start with body weight exercises. So that you can gradually progress both in strength and technique.

    Try to master the Bear Crawl, it will help you enhance muscular endurance and mobility.

    Nutrition is very important and a proper diet can actually help you perform better.

    Love the Burpees, the penalties are always 30 burpees, so you want to be prepared for that. Furthermore, it is a great, hard, exercise and it required zero equipment.

    Don't forget that you will run a trail race, try not to train on the road or on a running track. And do uphills and downhills, with the last one that will sap your legs more than the uphill.

    Give time for your body to prepare for a grueling, vigorous and challenging race.​​​

    One or two weeks before the race slow down your workout, read this post to find more details.

    30 day spartan race training plan

    1

    Do 60 minutes of trail run and hike, keep your pace and record the distance.

    2

    1 mile run and record the time. Then run 800 meters + 100m Bear Crawl + 3 minutes walk. Hard, I know. Repeat it for 2,3, or 4 times. Eek!

    3

    60s Prisoner Squats + 30s Push Ups Hold at Bottom + 60s Push Ups hold at top. Rest 1 minute. Repeat for 1,2,3 or 4 times.

    4

    5k run and record the time.

    5

    Run 400m + skip/walk/active and rest 200m. Repeat it 3,4, or 5 times. Then, do 15 Burpees x 3 sets, 1 minute rest per.

    6

    100m Bear Crawl + 50m Reverse Bear Crawl. Rest for 2 minutes. Repeat it 2,3 or 4 times.

    7

    20 minutes hike carrying a rock, log, sandback or a bucket (what you like most). 20 minutes sprint downhill then back to start. Repeat it for 2,3 or 4 times.

    8

    50m Crab Walk + 25m Reverse Crab Walk + 25x Prisoner Squats. Repeat it 2,3, or 4 times.

    9

    15x pull Ups + 2 minutes sprint on rowing erg. Repeat it 2,3, or 4 times. Then, do 30 sec Push Ups Hold at bottom + 60s Push Ups hold at top. Rest 1 minute. Repeat for 1,2,3 or 4 times.

    10

    5 minute Burpee Test.

    11

    5x Pull Ups + 10x PU's + 15 yd Bear Crawl. Rest for 1 minute then Repeat 2,3, or 4 times.

    12

    1 mile jog + 15 Burpees. Repeat it 2,3, or 4 times.

    13

    60 minutes of trail run and hike, compare the distance with day one. Continue for another 30 minutes.

    14

    20 Globet Squat + 20x PU's. Rest for 30 sec then repeat it 2,3, or 4 times.

    15

    30 Burpees + 400 sprint. Rest for 3 minutes and repeat 2,3, or 4 times.

    16

    Kettlebell Swing Practice. Do 6 perfect reps on the minute for 20 minutes.

    17

    10,9,8...3,2,1 Reps of Kettlebell Swings + Pull Ups. Record the time.

    18

    Run for 800m + 100m Reverse Bear Crawl. Repeat it for 3,4, or 5 times. Rest minimally and record the time.

    19

    40 minutes hike carrying a rock, log, sandback or a bucket. 20 minutes sprint downhill then back to start. Repeat it for 2,3 or 4 times.

    20

    50x Prisoner Squat + 400m run. Repeat it 3,4, or 5 times resting minimally. Oh, and record the time.

    21

    100yd Sandbag Shuttle + 50yd Army Crawl + 50yd Crab Walk. Repeat it 2,3, or 4 times.

    22

    5k run. Compare the time with day four.

    23

    50x Kettlebell Swings + 800m run. Rest for 3 minutes. Repeat it 2,3, or 4 times.

    24

    1 mile run. Compare time with day two. Then run 800m + 100m Bear Crawl. Repeat it 2,3,or 4 times.

    25

    60 minutes of trail run and hike, compare the distance to day one and day thirteen. Continue for another 60 minutes.

    26

    25,20,15,10,5 Pull Ups + 5,10,15,20,25 Burpees. Rest minimally. Record the time.

    27

    10x Heavy Goblet Squat + 2 minutes sprint. Rest 2 minutes. Repeat it 3,4, or 5 times.

    28

    5 minute Burpee Test. Compare time to day 5.

    29

    10,9,8...3,2,1 Reps of Kettlebell Swings + Pull Ups. Record the time and compare it to day seventeen.

    30

    50x KB Swings + 800m run. Rest 3 minutes and repeat it 2,3, or 4 times.

    EXERCISES

    Bear Crawl - begin on all four in a "baby crawl" position. Lift the knees 1" off the ground and walk forward, like a bear.

    four-way-bear-crawl

    Reverse Bear Crawl - Same as the forward version, only moving backward. This exercise puts more stress on shoulders and upper body.

    Crab Walk - Begin seated on the ground with knees bent and your chest tall. Place your hands behind you and lift your hips off the ground. Walk forward coordinating arms and legs.

    crab walk- spartan race exercise

    Prisoners Squat - Standing, place your hands behind your head and descend into a squat.Attempt to break parallel with your thighs before returning to the start position.

    prisoner squat - spartan race exercise

    Goblet Squat - As the Prisoner Squat, hold a kettlebell against the chest, supporting it from the sides without allow your elbows to flair out of the sides.

    goblet squat - spartan race exercise

    Kettlebell Swing - Stand over a kettlebell so that it is between your feet. Turn your feet slightly outward, hinge down from the hips and grab the kettlebell with both hands. Keeping your feet on the ground and your chest tall, extend the hips forcefully almost as you were going to jump in the air projecting the kettlebell in front of you.

    kettlebell swing - spartan race exercise

    Pull Up - Standing beneath a pull up bar, grab it. Lift your feet off the floor, this position is called "dead hang". Now pull up your chest ensuring your chin rises over it. Back to the "dead hang" and repeat.

    pull up - spartan race exercise

    Push up - begin in a baby crawl position and walk your hands forward as you extend your hips and knees straight. Squeeze everything you can, especially you butt and stomach. Press your body up and repeat.

    push ups - spartan race exercise

    Burpee - performe a full Push Up and upon completing the "push" jump you feet up towards your hands. Stand up tall and jump into the air clapping your hands over your head. Return to the Push Up position and repeat.

    burpees exercise