Get ready for your Spartan Trifecta weekend

Spartan-Ready: 24 week - Speed Optional Trifecta Weekend - RPE + Email Coaching — 24 weeks of clear, progressive training from Rapid Snail Racing.

At a glance: 24 weeks | Experienced | About 4-6 workouts/week | Email plan support

Is this your starting point?

Come with a completed 21K run or Spartan Beast and experience with longer efforts.

What is in the plan?

Train Smarter with a Simple, Beginner-Friendly Plan

Progressive running and strength sessions use perceived effort (RPE), with endurance, pacing, recovery and race-day guidance for obstacle racing.

This program is built with simplicity in mind—requiring little to no equipment while delivering a clear, no-fuss approach to training. Straightforward, effective, and easy to follow, it’s designed to fit seamlessly into your busy schedule.

Using Rate of Perceived Exertion (RPE), the plan gradually builds your running and strength fitness through structured, time-based workouts. You’ll gain endurance, strength, and confidence in running—without feeling overwhelmed. Along the way, you’ll also receive guidance on pacing, recovery, and race-day basics so you arrive prepared, not stressed.

Equipment: Running shoes and a timing device; trail shoes are recommended. A smartwatch is optional.

Email support included

Ask plan-related questions during the 24 weeks and for 14 days after the final scheduled day. Replies are normally within two business days. This fixed plan does not include ongoing workout review or calendar management. See the full email support details.

The people behind your plan

Robert and Rachel Welsford are the father-and-daughter team behind Rapid Snail Racing. Meet the coaches.

From RSR plan athletes: Kyle S. | Kristin T. | Viorel P.. Each story reflects that athlete's own plan and support arrangement.

Questions before you buy? Email RSR. Review the sample week and training chart on this page.