Spartan Sprint Training Plan: Novice

Author

Bob Seebohar at eNRG Performance

All plans by this Coach

Length

12 Weeks

Typical Week

3 Other, 3 Run, 5 Strength

Longest Workout

1:15 hrs

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

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.

Stats

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

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.

Back to Plan Details

Sample Day 1

2mi
Endurance run

Low to mid aerobic effort.

Sample Day 3

2.5mi
Hill run

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

Sample Day 4

0:30:00
Walk

Faster pace walk.

Sample Day 5

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 8

2.5mi
Endurance run

Low to mid aerobic effort.

Sample Day 10

2.5mi
Hill run

Low to mid aerobic, on rolling hills.

Sample Day 11

0:40:00
Walk

Faster pace walk.

Spartan Sprint Training Plan: Novice

$59.00 - Buy Now