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Spartan Super Training Plan: Novice


Bob Seebohar at eNRG Performance

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12 Weeks

Plan Description

This 12-week program is meant to take a novice and prepare them for a Spartan Super Obstacle Course Race. This constitutes a 8+ mile course with 25 or more obstacles.

There are three phases to this training plan, separated into 4 week cycles. The first one focuses on building aerobic endurance and foundational strength. The second one adds more intensity with the strength exercises and the third one has more intensity and sport specific exercises.

The individual should have a basic foundation of aerobic fitness, should be exercising 3-4 times per week, and should be able to run 3 miles continuously before starting this program.

This plan was developed by Bob Seebohar, experienced Spartan athlete. In 2016, he competed at the Spartan World Championships in the Competitive category in the Beast race and placed 4th overall.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x5
00:07:00 00:45:00
Other x3
00:28:00 00:50:00
Run x3
01:01:00 01:45:00
Workouts Per Week Weekly Average Longest Workout
00:07:00 00:45:00
00:28:00 00:50:00
01:01:00 01:45:00

Training Load By Week

This plan works best with the following fitness devices:

Bob Seebohar

eNRG performance

Bob Seebohar, MS, RD, CSSD, CSCS, METS II, is one of the first USA Triathlon Level III Elite Coaches in the country. He has personally coached Olympians, National Champions, and competitive age-groupers. Additionally, he is a USAT Youth and Junior Certified Coach, a NSCA Certified Strength and Conditioning Specialist, a Swim Speed Secret swim coach, and a Sport Dietitian. He owns eNRG Performance, which provides nutrition, physiological testing, and coaching services to all individuals.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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