Are you ready to run one of the toughest 5k’s around? With 20+ obstacles stuffed into roughly 3 miles, it’s the perfect distance for your first Obstacle Course Racing (OCR) event. But also provides a true challenge for those looking to go fast and push their redline. At the higher level this really is a sprint from start to finish. So no matter if you are getting ready to run your first race, or just trying to improve on your performance from last time. I’ve got you covered with the perfect Spartan Race Sprint training plan. Combining a mix of running workouts and strength work. Providing the perfect combo for anyone looking to feel confident and prepared at the starting line. And as always, if you have any questions let me know in the comments below.
Spartan Race Sprint Training Plan
Below I’ve put together a complete 13 week Spartan Sprint training plan for you to follow. With recovery weeks and a two week deload at the end. So you can use this to lead perfectly into race week as outlined in the training plan. To help, I’ve also broken down many of the workouts and movement below. With a few scaling tips included as well.
Trail Runs: The program features one trail run per week as your weekly long run. Although the more runs you can do on the trials the better. Trail running requires a different muscle set than road running and puts a higher strain on your stabilizing muscles. Especially on uneven terrain.
Long Trail Run: Your long runs should be run at a slower pace than your other runs. These are designed to build your cardio base through low and slow miles. Focus on running at a comfortable, relaxed pace. You should be able to hold a conversation at this pace.
Pace Runs: Pace runs are runs that will be run based on your ideal 10k pace. So if you want to run a 55 minute 10k, your pace runs will be at a 8:51 per mile pace. The goal is to program this speed to muscle memory, allowing you to defer to the movement pattern once you start getting tired.
“Optional” Friday Runs: In the program I’ve included “optional” Friday runs. If you’re looking to real;y up your game and improve your performance then adding in these Friday runs is a great way to advance the program. These should be run “by fee”, and remember the goal is to still feel good on your long run the next day.
“Optional” Recovery Walks: I’ve also added “optional” recovery walks. A great way to add some miles, these are meant to be walks. Enjoy the time outside, and use it to recover mentally and physically from the week.
Dead Hangs: For the dead hangs you want to accumulate the total time in as few sets as possible. With the goal of doing the entire dead hang time unbroken.
Cross Training: Some of the cross training workouts I would recommend focusing on outside of running include; farmers carries, pullups, air squats, lunges, toes to bar, kettlebell swings, box step ups, burpees, rope climbs etc. These will transition directly to the obstacles you will face on race day.
Burpees For Time: Just as it sounds, the goal is to do the total number of burpees in as short of a time as possible.
Note: With Spartan Race announcing the end of Burpees for competitive racers, this one has become slightly less important. That said I have included them here for those of you running the pen course and plan on keeping up with tradition. If you are a competitive racer, change these out for a 16 round / 8 minute Tabata sprint session.
Races: The Sprint training plan includes two 5k races. The idea is to get a feel for the race day environment. Using the adrenaline to push the pace a bit. You don’t have to sign up for a race to run these, but they are meant to be run at a very intense effort.
Pullups: For the pullups, think about mixing the grip with pullup, chin up, and towel pull ups. And for those of you that don’t have your pull ups yet, focus on jumping pull ups with a negative hold on your way down. Also think about using an assistance band to start working on getting your pullups. Do the same with chin ups.
Weekly Training Plan
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| 1 | 2 mile pace run 2 x 4 pullups 1 min dead hang | 1 mile easy run 20 burpees for time | 3 mile pace run 1 min dead hang | Rest (optional 2 mile walk) | 30 min cross training (optional 2 mile pace run) | 4 mile trail run | Rest |
| 2 | 2 mile pace run 2 x 5 pullups 1 min dead hang | 1 mile easy run 25 burpees for time | 3 mile pace run 1 min dead hang | Rest (optional 2 mile walk) | 30 min cross training (optional 2 mile pace run) | 4.5 mile trail run | Rest |
| 3 | 2.5 mile pace run 2 x 6 pullups 1.5 min dead hang | 1.5 mile easy run 30 burpees for time | 3.5 mile pace run 1 min dead hang | Rest (optional 2 mile walk) | 40 min cross training (optional 2 mile pace run) | 4.5 mile trail run | Rest |
| 4 | 2.5 mile pace run 3 x 4 pullups 1.5 min dead hang | 1.5 mile easy run 35 burpees for time | 3.5 mile pace run 1.5 min dead hang | Rest (optional 2 mile walk) | 40 min cross training (optional 3 mile pace run) | 5 mile trail run | Rest |
| 5 | 3 mile pace run 3 x 5 pullups 2 min dead hang | 1.5 mile easy run 40 burpees for time | 4 mile pace run 1.5 min dead hang | Rest (optional 3 mile walk) | 50 min cross training (optional 3 mile pace run) | 5 mile trail run | Rest |
| 6 | 3 mile pace run 3 x 6 pullups 2 min dead hang | 2 mile easy run 45 burpees for time | 4 mile pace run 1 min dead hang | Rest (optional 3 mile walk) | Rest | 5K Race | Rest |
| 7 | 3.5 mile pace run 4 x 4 pullups 2.5 min dead hang | 2 mile easy run 50 burpees for time | 4.5 mile pace run 1.5 min dead hang | Rest (optional 3 mile walk) | 50 min cross training (optional 4 mile pace run) | 5.5 mile trail run | Rest |
| 8 | 3.5 mile pace run 4 x 5 pullups 2.5 min dead hang | 2 mile easy run 55 burpees for time | 4.5 mile pace run 2 min dead hang | Rest (optional 3 mile walk) | 60 min cross training (optional 4 mile pace run) | 5.5 mile trail run | Rest |
| 9 | 3.5 mile pace run 4 x 6 pullups 2.5 min dead hang | 2 mile easy run 60 burpees for time | 5 mile pace run 2 min dead hang | Rest (optional 4 mile walk) | Rest | 5K Race | Rest |
| 10 | 4 mile pace run 5 x 5 pullups 2.5 min dead hang | 2 mile easy run 60 burpees for time | 5 mile pace run 2 min dead hang | Rest (optional 4 mile walk) | 60 min cross training (optional 5 mile pace run) | 6+ mile trail run | Rest |
| 11 | 4 mile pace run 5 x 5 pullups 3 min dead hang | 2.5 mile easy run 60 burpees for time | 5 mile pace run 2 min dead hang | Rest (optional 4 mile walk) | 60 min cross training (optional 5 mile pace run) | 6+ mile trail run | Rest |
| 12 | 3.5 mile pace run 3 x 4 pullups 1 min dead hang | 2 mile easy run | 4 mile pace run 1 min dead hang | Rest (optional 2 mile walk) | 2 mile run mobility | 4 mile trail run (easy pace) | Rest |
| 13 | 3 mile easy run 3 x 3 Pullups 1 Min dead hang | Mobility | 3 Mile easy run Mobility | Rest | 1 mile run mobility | Race Day |
Conclusion – Spartan Sprint Training Plan
With a combination of speed work and long runs to build your overall cardio and explosiveness. Along with grip strength and cross training to build the muscle endurance needed for 20+ obstacles. Just remember that the running will have the biggest impact on your overall performance on race day. Which is why it’s the focus of the training plan. I’m also positive, no matter the first or 5th Spartan Sprint, if you follow this plan you will feel incredibly confident at the starting line.
Let me know what you think about this Spartan Race Sprint Training Plan, and any questions or comments below!
You can also check out my Spartan Race Beast and Ultra Beast Training Plans.
