Spartan Sprint Training Plan

8 weeks·4 days / wk·spartan sprint·intermediate

Weeks: 8
Sessions: 32
Peak week: 3h 40; week 7
Long trail run: 1h 15; week 7
Taper: 1 wk

BaseBuildCutbackPeakRace

Not affiliated with Spartan Race.

Focus

Volume

Base: trail volume + gripLong trail run 3 mi

2h 25

Tue
Oct 6
Hill intervals 5 × 90 s
35 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
40 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
35 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 3 mi
35 min
- 3 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 2–8 locked

Unlock the full plan.

Every session, every week
Paces and loads from your numbers
PDF, calendar and Garmin export
Re-plans when you miss a key session

Base: trail volume + gripLong trail run 3.5 mi

2h 35

Build: hills + obstacle skillLong trail run 4.5 mi

2h 50

Cutback weekLong trail run 3.5 mi

2h 15

Build: hills + obstacle skillLong trail run 5 mi

3h 05

Peak: race-simulation long runsLong trail run 5.5 mi

3h 20

Peak: race-simulation long runsLong trail run 6 mi

3h 40

Race weekRace

1h 35

Your paces

Easy trail: 10:25/mi
Threshold: 7:53/mi
Race pace (flat equivalent): 7:27/mi

The numbers

About this plan

This spartan sprint training plan prepares an intermediate racer for the Spartan Sprint — about 5 km and 20 obstacles — over 8 weeks. Weekly time climbs from 2.4 to 3.7 hours by week 7, with 2.3 h in week 4.

Dead hangs build to 90 s for the Spartan Sprint, and 8 skill sessions drill rope, rig and walls. The Spartan Sprint long run reaches 75 minutes (week 7); 90-burpee sessions make the 30-rep penalty routine.

Cutbacks: week 4 (2.3 h). Race week is 1.6 h, about 22 hours in all.

Week 1, shown in full above, is 2.4 hours: Tuesday — hill intervals 5 × 90 s, 35 min; Wednesday — grip + carry strength, 40 min, led by Dead hang; Friday — obstacle skills circuit, 35 min; Sunday — long trail run 3 mi, 35 min.

The phases run base weeks 1–2 (2.4–2.6 h), build weeks 3–5 (2.8–3.1 h), peak weeks 6–7 (3.3–3.7 h) and race week 8 (1.6 h).

Weeks 1–4 run 2.4, 2.6, 2.8 and 2.3 hours.

Questions

FAQ

How long is the spartan sprint training plan?

8 weeks, 4 sessions a week, 2.4 → 3.7 hours for the Spartan Sprint.

How do I train grip for the Spartan Sprint?

Hangs to 90 s, towel pull-ups and carries in 27 key sessions of this Spartan Sprint plan.

How many burpees should I train for the Spartan Sprint?

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

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

75 minutes on trails in week 7, with burpees every 15 minutes.

Keep exploring

All obstacle plans