My Spartan Race Training Schedule

Hey!

Racing competitively in Spartan Races requires a lot of time. At first I stuck with my normal routine of 2 days on one day off. I mostly hit the gym and only went on a run a couple days a week. After the Boise Sprint, in June 2016, I knew I had to change things up. Not only did I increase the number of workouts per week, but I also included two a day workouts. As a student I have always been skeptical of two a days. But after doing it for awhile now, it has really helped my performance. In the longer workouts I would have to pace myself to make sure I would finish strong. But now I can split them up into two and increase the intensity in each. Below is the routine.

The Routine

Monday

Morning= HIIT workout

Afternoon= Sandbag workout

Tuesday

       Morning= 30-60 minute Run

Wednesday

Morning= HIIT workout or 30-60 minute Run

Afternoon= Lift workout

Thursday

Morning= Hill sprints with sandbag, bucket, or none

Friday

Morning= HIIT workout

Afternoon= Sandbag workout

Saturday

Morning= 30-120 minute Run

Sunday

Foam Roll, Stretch, and Meditate

Sample Workouts

Here is a list of some of my workouts. Each one is linked.

HIIT workout

Sandbag workout

Bucket workout

Stretch Routine

Foam Roll Routine

Lifting Routine

Cindy

Abs

Wrap-up

Overall this routine can be pretty time consuming. I do stretch everyday and try to foam roll and meditate as well, but on Sunday I just make sure that I do an extra long session of each to take care of my body and mind. Also, I take epsom salt baths every night after a two a day workout. This routine can be very taxing on the body so make sure to ease into it. I hope you enjoy!

Mitch

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