As we progress into our Spartan Race Beast training, our intention is to continue to build on your previous training from our last 28-day program, the Spartan Race Super training plan. If at any point in time during this program you see noticeable weaknesses, please refer back to our pulling days from our last program. After a thorough warm-up: 1) Run hard (but consistent) to the top of the hill (30-45 seconds, ideally) 2) Jog back down the hill 3) Pick up your weight, and now hike to the top of the hill 4) Hike the weight back down to the starting point 5) Recover for 2 minutes. Burpees. I did 30 burpees twice a day, five days a week for several months. At first I had to take tiny breaks after doing 5 or 10 burpees until I finished the set of 30. Then after a while my body toughened up. While this helped a lot (I did about 120 burpees during the race itself), I think that next time I will do even more on a daily basis. While we could spend hours picking apart all aspects of your training leading up to your race, let’s focus on a few simple key elements that will leave you in peak performance so you can maximize the hard training you went through the last few months. Here are some things you want to concentrate on the week leading up to your race. 1. Water. As you train, start slow and to your level and picture your future state. Picture crossing the finish line of a Spartan race and completing that goal. Let that be your motivator to push harder in your training. If you are having a problem climbing a rope, push your limits. Start with pull-ups and build on those muscles. 7) Running up cliffs, stair master or just running up the stairs. The hardest areas in the Spartan Race were the ones where you had to walk uphill for a long time. It kills your thighs so if you practice these workouts, you’re going to do better. Make sure to have a foam roller to stretch out the thighs before and after the race. Your rate of perceived exertion (RPE) should be a 2-4 on a scale out of 10. You should be able to hold a conversation the entire time. A good pace is likely 2 minutes (or MORE) slower than your 5K pace. So, if you typically run a 5K at a 25-minute pace (just over an 8-minute mile), then you should be running your "easy" runs at a 10-minute per Obstacle courses offer a unique challenge, so your training must be unique as well. Here's a 6 week plan to get you in gear. Obstacle racing is the new boot camp. Going back a few years boot camps were all the rage. You’d have a bunch of pretend tough guys (in most cases, although some were legit ex-military PTIs) parading around in qPO3j.

how long to train for spartan race