PlanByWeek

Spartan Race Training Plan

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

Weeks
12
Sessions
48
Peak week
5h 15
week 10
Long trail run
2h 45
week 10
Taper
2 wk
BaseCutbackBuildPeakTaperRace

Not affiliated with Spartan Race.

Week-by-week training plan
WkFocusVolume
01Base: trail volume + gripLong trail run 7 mi2h 55

  1. 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

  2. Wed

    Oct 7

    Grip + carry strength

    35 min
    • Grip is what fails first on race day; train it fresh
    ExerciseSets×RepsLoad
    Dead hang4 × 30 s—
    Towel pull-up3 × 5–8—
    Farmers carry4 × 40 m2 × 55 lb
    Bucket / sandbag carry3 × 60 m70 lb
    Plate pinch hold3 × 30 s—

  3. 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

  4. Sun

    Oct 11

    Long trail run 7 mi

    80 min
    • 7 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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02Base: trail volume + gripLong trail run 8 mi3h 10
03Base: trail volume + gripLong trail run 9 mi3h 25
04Cutback weekLong trail run 7.5 mi3h 00
05Build: hills + obstacle skillLong trail run 10 mi3h 45
06Build: hills + obstacle skillLong trail run 10.5 mi4h 05
07Build: hills + obstacle skillLong trail run 11.5 mi4h 25
08Cutback weekLong trail run 7.5 mi3h 05
09Peak: race-simulation long runsLong trail run 12.5 mi4h 50
10Peak: race-simulation long runsLong trail run 13.5 mi5h 15
11TaperLong trail run 7 mi3h 20
12Race weekRace1h 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 race training plan prepares an intermediate racer for the Spartan Trifecta (Sprint, Super and Beast) — about 21 km and 30 obstacles — over 12 weeks. Weekly time climbs from 2.9 to 5.3 hours by week 10, with 4.1 h in week 6.

Dead hangs build to 90 s for the Spartan Trifecta (Sprint, Super and Beast), and 12 skill sessions drill rope, rig and walls. Burpees rise to 90 a session against a 30-burpee penalty, and the Spartan Trifecta (Sprint, Super and Beast) long run reaches 165 minutes in week 10.

Cutbacks: week 4 (3 h) and week 8 (3.1 h). Race week is 1.5 h, about 43 hours in all.

Week 1, shown in full above, is 2.9 hours: Tuesday — hill intervals 5 × 90 s, 30 min; Wednesday — grip + carry strength, 35 min, led by Dead hang; Friday — obstacle skills circuit, 30 min; Sunday — long trail run 7 mi, 80 min.

The phases run base weeks 1–3 (2.9–3.4 h), build weeks 5–7 (3.8–4.4 h), peak weeks 9–10 (4.8–5.3 h), taper week 11 (3.3 h) and race week 12 (1.5 h).

Questions

FAQ

How long is the spartan race training plan?

12 weeks, 4 sessions a week, 2.9 → 5.3 hours for the Spartan Trifecta (Sprint, Super and Beast).

How do I train grip for the Spartan Trifecta (Sprint, Super and Beast)?

Hangs to 90 s, towel pull-ups and carries in 40 key sessions of this Spartan Trifecta (Sprint, Super and Beast) plan.

How many burpees should I train for the Spartan Trifecta (Sprint, Super and Beast)?

Up to 90 per session, 3× the Spartan Trifecta (Sprint, Super and Beast)'s 30-rep penalty.

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

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

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Not affiliated with Spartan Race.