Training schedule

Since a bunch of people have asked, I’m training for a Spartan Race about five weeks from now, with an eye on Crossfit Games qualifying next year. For now, I’m doing a lot of running, a lot of muscle-endurance training, balance training, and a little bit of pure strength training.

This is week 1 of the final 6 leading up to the race:

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***Monday - recovery run, 3 miles @ 7:30/mi pace, stretching and mobility

***Tuesday - core and legs, 3 mile FARTLEK

  • 1 minute @ 9 min/mile pace
  • 3 minutes @ 6 min/mile pace

Repeat for 3 miles.

***Wednesday - stretching and mobility, full-body foam rolling, self-myofacial release for tight hips, strength training (light day)

  • 2 sets bench press, 5 reps @ 245 lbs.
  • 2 sets weighted pull-ups (add 45 lbs. via chain belt), 5 reps/set
  • 2 sets seated shoulder press, 5 reps @ 135 lbs.
  • 2 sets seated cable row, 5 reps @ 250 lbs.

***Thursday - muscle and cardio endurance (Hell Day)

  • 50 clean and presses @ 135 lbs.
  • 5 circuits of: 10 deadlifts *clean the bar to squat rack*, then 10 back squats, all @ 155 lbs.

So that’s 50 clean and presses, 50 deadlifts, and 50 squats, completed for time; finished in 25:45.

***Friday - core, recovery run, balance training

  • 2-3 circuits of hanging leg raises, v-ups, jackknives, Bosu crunches, back extensions
  • 5 mile run @ 8 min/mile pace, 7.5% incline (treadmill, obvz)
  • Stability board balance circuits

***Saturday - stretching and mobility, soccer

***Sunday - legs (posterior chain)

  • 50 deadlifts @ 225 lbs.
  • 50 squats @ 225 lbs.
  • 100 Kettlebell swings @ 24 kg. (52.8 lbs.)

Complete for time, then foam roll and stretch.

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Friday, 7th June
"I’m going to work so that it’s a pure guts race at the end, and if it is, I am the only one who can win it."
-Steve Prefontaine

"I’m going to work so that it’s a pure guts race at the end, and if it is, I am the only one who can win it."

-Steve Prefontaine

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Monday, 24th June

Cake // The Distance

50 hours until race time.

19 plays
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Friday, 12th July

I’ve been training consistently with another trainer for a month or two now, and seemingly every workout becomes ‘what’s the craziest thing we can do?’. The answer to that question is sled drills with 400 lbs. *AFTER* squats and sprints.

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Friday, 13th September