How to Train for a Spartan Sprint
Are you considering running a Spartan Sprint or similar obstacle course race, but aren’t sure how to train for it? This article will provide insight and a basic outline on how to get started training.
The Types of Spartan Races
Spartan races provide a unique challenge by incorporating climbing, crawling, pushing, pulling, obstacles, etc. into their races. The three race distances are Sprint (3-5 miles), Super (6-8 miles), Beast (10-12 miles). For the sake of this article, all training will be directed as if we are preparing for a Sprint race.
Endurance Level for a Spartan Sprint
Initially, the main focus of your training
should be on developing an aerobic 
base. This is also known as aerobic endurance – layman’s terms being how far you can run at a
sub-maximal pace. For a race distance of 5 miles, you should be able to complete a run of at least 7 miles. It is possible to complete a spartan race without meeting the minimum long run distance, but this article will assume that you want to compete, not just finish.
Let’s Assume our Spartan Sprint is 4 Months Away (16 weeks).
To start us off in the right direction, we need a baseline to determine our current level of fitness. Go for a jog and run as far as you can. Earlier I mentioned our goal was 7 miles, so if you finished your run and covered 3 miles, then our goal is to be able to complete 4 miles more by race time.
Your Endurance Training Plan
Once you have established your baseline long distance run, it is time to make a running schedule. This schedule will consist of all of your training runs leading up to your Spartan Sprint. I recommend 2 weight training days and 4 running days. Since we are in phase 1 of training, our main focus is going to be directed towards building our aerobic endurance through those 4 running days.
The following table is an example of what your first 5 weeks may look like based on the above criteria
[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][fusion_old_table]
,Monday,Tuesday,Wednesday,Thursday,Friday,Saturday,Sunday
Week 1,Run :30 Walk 1:00 15 min,Weight Training, Recovery Run 15-30 min, Weight Training, Recovery Run 15-30 min or off, Long Run 3 Miles,Off
Week 2,Run :30 Walk 1:00 15 min,Weight Training, Recovery Run 15-30 min, Weight Training, Recovery Run 15-30 min or off, Long Run 4 Miles,Off
Week 3,Run 1:00 2:00 21 min,Weight Training, Recovery Run 15-30 min, Weight Training, Recovery Run 15-30 min or off, Long Run 5 Miles,Off
Week 4,Run 1:00 Walk 2:00 21 min,Weight Training, Recovery Run 15-30 min, Weight Training, Recovery Run 15-30 min or off, Long Run 6 Miles,Off
Week 5,Run :30 Walk 1:00 15 min,Weight Training, Recovery Run 15-30 min, Weight Training,Off, Long Run 3 Miles,Off
[/table]
The Role of Each Work Out
Monday workouts consist of varying intervals of running and walking.
By breaking up the monotonous pace of a long run, intervals allow you to train at a higher intensity without sacrificing a ton of volume. Record your overall distance after each interval workout and try to increase total distance each time.
Tuesday and Thursday workouts are weight training days.
I will not go into a lot of detail for this post, but workouts should focus on moving lighter weights efficiently and increasing grip endurance.
Wednesday and Friday workouts are recovery runs and should not be difficult or intense. The purpose of these runs are to aid you in keeping your other workouts high quality. If you are sore or fatigued during the subsequent workout, then your recovery run was too long and/or intense.
Saturday workouts are our bread and butter during this first phase.
Their sole purpose is to build your aerobic base. This run should be performed at a conversational pace and should not be overly difficult. By the end you will be tired, but it should be a result of the distance, not the pace you were running.
Sunday – no workout.
Take the day off, recover to ensure you are mentally/physically prepared for the next week.
Limitations of this Training Plan
This table is a basic template to provide you with a basic understanding of how you can prepare for a Spartan Sprint. It is meant to help you learn how to schedule your running program, but is not necessarily appropriate for all individuals. Every training program needs to be individualized and constantly tweaked based on performance, how you are feeling, etc.
Running a Spartan Sprint is a great challenge and I recommend it to anyone who is considering participating. I recently completed the Spartan Sprint at Ft. Bragg, NC and am currently training for the upcoming Spartan Sprint in Charlotte, NC March 2016. I look forward to helping each of you prepare for your next event!
About the Author
Will Bennett
I am a personal trainer because I believe everyone should be their best self. Every individual has the ability to achieve this, but many need someone who can unlock their potential. I take pride in my ability to help clients push themselves to places they have never been before and achieve their every goal. Running a 5k, losing 10 lbs, completing a marathon or Spartan Beast, no matter the challenge, every individual possesses the inner strength to complete their goal.
“To give anything less than your best is to sacrifice the gift.”
-Steve Prefontaine[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]
