Spartan Sprint Training Plan: Novice

Average Weekly Training Hours 01:25
Training Load By Week
Average Weekly Training Hours 01:25
Training Load By Week

This 12-week program is meant to take a novice and prepare them for a Spartan Sprint Obstacle Course Race. This constitutes a 3-5 mile course with 20 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 2 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.

Sample Day 2
2mi
Endurance run

Low to mid aerobic effort.

Sample Day 4
2.5mi
Hill run

Low to mid aerobic, on rolling hills but nothing too steep.

Sample Day 5
0:30:00
Walk

Faster pace walk.

Sample Day 6
0:30:00
Power run

Moving for 30 minutes and during that time, you will do the following:

Walk fast for 4 minutes
Do 3 burpees
Run at a 6 for 2 minutes
Run fast at a 8 for 20 seconds

Repeat this cycle throughout the 30 minutes

Sample Day 9
2.5mi
Endurance run

Low to mid aerobic effort.

Sample Day 11
2.5mi
Hill run

Low to mid aerobic, on rolling hills.

Sample Day 12
0:40:00
Walk

Faster pace walk.

Bob Seebohar
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