Spartan Beast Training Plan

12 weeks·4 days / wk·spartan beast·intermediate

Weeks: 12
Sessions: 48
Peak week: 5h 30; week 10
Long trail run: 3h 00; week 10
Taper: 2 wk

BaseCutbackBuildPeakTaperRace

Not affiliated with Spartan Race.

Focus

Volume

Base: trail volume + gripLong trail run 7.5 mi

3h 05

Tue
Oct 6
Hill intervals 5 × 90 s
30 min
- 15 min easy
- 5 × 90 s uphill hard · add 6 burpees at the top of each rep
- 10 min easy
Wed
Oct 7
Grip + carry strength
35 min
- Grip is what fails first on race day; train it fresh
Exercise Sets×Reps Load Rest
Dead hang 4 × 30 s — 90 s
Towel pull-up 3 × 5–8 — 2 min
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Bucket / sandbag carry 3 × 60 m 70 lb 90 s
Plate pinch hold 3 × 30 s — 60 s
Fri
Oct 9
Obstacle skills circuit
30 min
- J-hook drill: 5 × foot lock on the rope
- Monkey bars / rig: 3 traverses
- Wall climbs 6–8 ft: 4 reps
- Spear throw: 20 throws from 10 m · a miss costs 30 burpees
- Burpees: 30 total · chest to ground, jump at the top — race standard
Sun
Oct 11
Long trail run 7.5 mi
90 min
- 7.5 mi on trails or hills · about 10:25/mi on flats
- Every 15 min: 10 burpees or a 30 m bear crawl · practise moving between obstacles on tired legs

Weeks 2–12 locked

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Every session, every week
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Re-plans when you miss a key session

Base: trail volume + gripLong trail run 8.5 mi

3h 15

Base: trail volume + gripLong trail run 9.5 mi

3h 30

Cutback weekLong trail run 8 mi

3h 10

Build: hills + obstacle skillLong trail run 10.5 mi

3h 50

Build: hills + obstacle skillLong trail run 11.5 mi

4h 10

Build: hills + obstacle skillLong trail run 13 mi

4h 35

Cutback weekLong trail run 8 mi

3h 15

Peak: race-simulation long runsLong trail run 14 mi

5h 00

Peak: race-simulation long runsLong trail run 15 mi

5h 30

TaperLong trail run 7.5 mi

3h 30

Race weekRace

1h 30

Your paces

Easy trail: 10:25/mi
Threshold: 7:53/mi
Race pace (flat equivalent): 8:07/mi

The numbers

About this plan

This spartan beast training plan prepares an intermediate racer for the Spartan Beast — about 21 km and 30 obstacles — over 12 weeks. Spartan Beast training time: 3.1 h, then 4.2 h in week 6, then 5.5 h in week 10.

Dead hangs build to 90 s for the Spartan Beast, and 12 skill sessions drill rope, rig and walls. The Spartan Beast long run reaches 180 minutes (week 10); 90-burpee sessions make the 30-rep penalty routine.

Cutbacks: week 4 (3.2 h) and week 8 (3.3 h). Race week is 1.5 h, about 44 hours in all.

Week 1 of 12 is 3.1 hours in 4 sessions; the biggest is Sunday's 90 min, and the key work is hill intervals 5 × 90 s, grip + carry strength and obstacle skills circuit.

The phases run base weeks 1–3 (3.1–3.5 h), build weeks 5–7 (3.8–4.6 h), peak weeks 9–10 (5–5.5 h), taper week 11 (3.5 h) and race week 12 (1.5 h).

Weeks 1–4 run 3.1, 3.3, 3.5 and 3.2 hours.

Questions

FAQ

How long is the spartan beast training plan?

12 weeks, 4 sessions a week, 3.1 → 5.5 hours for the Spartan Beast.

How do I train grip for the Spartan Beast?

40 key Spartan Beast sessions include hangs (to 90 s) and carries.

How many burpees should I train for the Spartan Beast?

Up to 90 per session, 3× the Spartan Beast's 30-rep penalty.

What is the longest run in the spartan beast training plan?

180 minutes on trails in week 10, with burpees every 15 minutes.

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