4 Weeks Spartan Race ‘Sprint’ Training Program

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It’s just a few more days before the first Conquer Challenge in McKinley West and just a few weeks till the first ever Spartan Race happens here in the Philippines, and a lot of readers are still asking on how to prepare for these Obstacle Course Races.

So we reached out to Raven Quan, Vice-President of the Philippine Obstacle Sports Federation (POSF) and a Spartan Race veteran to help us create a jump-start workout for everyone to help prepare you for the upcoming races.

4 Weeks Spartan Race Training Program

Week 1 – Tuesday

Warm up:
1KM Light Jog

3 Sets:
10 push ups
10 squats
10 ring rows

Conditioning:
8 sets
300m run
8 burpees

Week 1 – Thursday

Back and core strengthening:

5 sets:
5 Deadlifts

3 sets:
10 supermans
15 leg raises
20 sit ups
25 russian twists
30 seconds planks

1KM Run

Week 1 – Saturday or Sunday

40 Minutes – LSD (Long Slow Distance Run)

Week 2 – Tuesday

Warm up:
1KM Light Jog

3 Sets:
10 push ups
10 squats
10 ring rows

Conditioning:
8 Sets:
Get a hold of 45lb/25lb plate or dumbbell
100m carry walk (Hold plate or dumbbell in front, simulating the bucket carry)
200m run

Week 2 – Thursday

Grip strengthening:

TABATA 4 minutes:
Dead Hangs

EMOM 10 minutes:
5 pull ups/banded pull ups/lat pulldown
5 Toes to bar/knees to elbow/knee ups

Note: EMOM means (Every minute on the minute) – try to do the exercise below 1 minute and then rest for the remainder of that minute.

3 Sets:
10m dumbell farmers walk
10 dumbell rows

2KM Run

Week 2 – Saturday or Sunday

50 Minutes – LSD (Long Slow Distance Run)

Week 3 – Tuesday

Warm up:
1KM Light Jog

3 Sets:
10 push ups
10 squats
10 ring rows

Conditioning:

8 sets
400m run
10 Burpees

Week 3 – Thursday

Warm up:
1KM Light Run

5 sets:
800m Run
5 Pull Ups
10 Push Ups
15 Air Squats

Week 3 – Saturday or Sunday

60 Minutes – LSD (Long Slow Distance Run)

Week 4 – Tuesday

10 sets:
500m run
5 burpees

Week 4 – Thursday

Easy 5km run

Race Day
Race Day – Spartan Race PH Sprint – Good Luck!

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A marathoner, triathlete, entrepreneur and the founder of Pinoy FItness. He found the love for running back in 2009 and since then continued to grow and evolve with the running community.

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