Inverted rows if pull-ups aren’t available to you yet) Max rep pull-ups (weighted if pull-ups are easy for you. Consider adding 15 burpees between each circuit for added difficulty. Complete one circuit before going to the next. Workout Instructions: Complete all exercises in each circuit with little rest between exercises (30 seconds, or less) and complete 2-3 rounds of each circuit. Burpees between sets are optional, but strongly encouraged. Complete 3 sets of each strength circuit with minimal rest between exercises. Be sure to warm-up with some dynamic stretching before this workout. Here’s a sample routine you can use to get yourself ready for a Spartan Sprint. Rest is crucial to improving your fitness, maximizing your results, and preventing injuries.
Spartan race gear recommendations full#
Make sure you give yourself at least 1-2 full rest days per week to allow your body to make necessary adaptations and repairs. 4) And Finally…Rest! Here’s Kristin (the author of this article) showing off a medal as a top finisher for a Spartan Sprint. And including plyometric exercises will help get you ready for any jumping exercises they might throw at you. Having experience climbing walls or monkey bars is a huge asset. You might have to climb over a wall, carry a sandbag uphill, complete a set of box jumps, climb across monkey bars, do a Herculean hoist, crawl under barbed wire, and more.Įasily being able to do push-ups, at least a few pull-ups, squats and lunges, is essential. To prepare for the obstacles in the Spartan Sprint, it’s important to work on your upper and lower body strength. Start with shorter intervals and increase the intensity/duration over time. For shorter intervals, increase your speed. For longer intervals, decrease your speed. Play around with the duration and speed of your intervals. Working on sprints will help you recover faster between obstacles and between hills. You also want to include a sprint or interval workout per week to increase your anaerobic threshold. While hill training is hard, make sure you include one hill workout per week to prepare your body to race up some steep inclines between obstacles. The more you can adapt to training at slightly uncomfortable intensities, to more competitive you’ll be on race day.Įxpect to face some nasty hills. The Spartan Sprint is going to challenge you. Get comfortable with feeling uncomfortable. This is why your training needs to be multifaceted. 2) Sprints and Hills Training The only thing to expect is the unexpected. If you can handle longer distances, you’ll be more prepared to handle the short, intense terrain of the Spartan Sprint. You should progressively train to be comfortable running 6+ miles before race-day. To get ready for the distance, I recommend at least one long run per week. Even if you can finish a normal 5K in less than 30min, the Spartan Sprint will take anywhere from 45 minutes (if you’re fast) to as long as 2+ hours to complete. Spartan Race Training Components 1) Endurance TrainingĪlthough the race is only 3-4 miles, don’t think you’re getting off easy. To help you prepare for a Spartan Sprint, we’ve got training tips and a sample workout routine you can follow. Whatever you do to train, make sure you include burpees. If you want to be competitive, you’re going to have to include all these components of fitness into your training routine.Īnother important factor to keep in mind-if you skip or fail any obstacle, you’re charged with a burpee penalty before you can move on. Regardless of what the obstacles are, your endurance, speed, and upper and lower body strength are tested. Because the Spartan Coordinators don’t release the course map to competitors beforehand, there’s no way of knowing exactly what you need to prepare for: you have to be ready for anything. The race is about 3-4 miles with 15+ obstacles. If you’ve never done a Spartan Sprint before, you might wonder how you would train for one. And although there are some signature obstacles at every race, there’s a lot of variety between courses so you can never anticipate exactly what you’re going to face.
In every Spartan race, you can expect mud, barbed wire, and a field of Gladiators poised to hit you with their pugil sticks. Obstacle course races are a fun way to challenge your mental and physical limits, compete with others, and get a little dirty.
Whether or not you’re a runner, you’ve likely heard of increasingly popular obstacle races like the Spartan Race series.
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