Spartan Race – Ultra Beast – Training Plan

Are you ready to run the hardest ultra marathon of your life? Completing 32+ miles and 60+ obstacles over an ever deteriorating race course leads to countless DNFs (Did Not Finish) at every race. So to help get you ready, I’ve put together the Spartan Race Ultra Beast training plan that I used to finish the Killington Ultra Beast. Consistently one of the toughest Spartan Race courses every year. So if it worked for Killington it will work for your race too! Please let me know if you have any questions in the comment section.

Spartan Race – Ultra Beast – Training Plan

Below is a complete 13 week training plan for you to use leading up to your race. With the final 2 week of the plan including a deload. If you’re looking for something to build you up to this point you can check out our Beast training plan. I’m also including some quick notes on what some of the terminology means and some scaling tips.

Trail Runs: Time on the trail is important so you should include trail runs for the majority of your long runs. Feel free to do any of your other runs o the trail as well. Trail runs can include walking/hiking the uphill’s.

Long Trail Runs: Try and keep your heart rate low, the goal is not to push too hard on your long trail runs. It’s better to spend more time on the trail then to burn through the miles quickly. These workouts are about building your base.

Pace Runs: Pace runs are meant to be run at your goal marathon pace. So if you want to run a 4 hour marathon, then you will run these at 9:09 per mile. If you move these to the trail, plan on running them 1-1.5 minutes per mile slower.

Dead Hangs: If you want to avoid burpees, you will need to train your grip. With the dead hangs, you are looking to accomplish the total hang time in as few hangs as possible. So if you can do them without breaking that is even better.

Cross Training: Cross training is a great way to get stronger and help prevent injury. Workouts you should focus on include farmers carries, pullups, air squats, lunges, toes to bar, kettle bell swings, swings, box step ups, burpees.

For Time (FT): When a work out has FT next to it, that means it to be completed “for time.” With the goal of completing the workout in the shortest time possible.

Burpees For Time: This is exactly how it sounds, you are looking to do these as fast as possible. Remember, the harder you push on these in training the easier they will be on race day.

Races: You don’t have to sign up for a race, but these are meant to be run at an intense effort. Get uncomfortable here, you should never be going this hard during your ultra.

Pullups: If you can’t do pullups with out correct form, you can substitute banded + negative or jumping negatives in place op pullups.

13 Week Training Plan

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	3 mile pace run 1 min dead hang 30 min cross training	2 mile run 3 x 5 pullups	200 walking lunges FT 50 burpees FT 1 min dead hang	1-2 mile recovery walk	30 min cross training 3 mile run	8 mile trail run	Rest
2	3 mile pace run 1 min dead hang 30 min cross training	2 mile run 4 x 5 pullups	300 walking lunges FT 60 burpees FT 1 min dead hang	1-2 mile recovery walk	30 min cross training 3 mile run	10 mile trail run	Rest
3	3.5 mile pace run 1.5 min dead hang 30 min cross training	2 mile run 3 x 6 pullups	400 walking lunges 70 burpees FT 1.5 min dead hang	1-2 mile recovery walk	30 min cross training 4 mile run	12 mile trail run	Rest
4	3.5 mile pace run 1.5 min dead hang 30 min cross training	3 mile run 4 x 6 pullups	500 walking lunges 80 burpees FT 1.5 min dead hang	1-2 mile recovery walk	4 mile run	10 mile trail run	Rest
5	4 mile pace run 2 min dead hang 30 min cross training	3 mile run 3 x 7 pullups	600 walking lunges 90 burpees FT 2 min dead hang	1-2 mile recovery walk	30 min cross training 5 mile run	12 mile trail run	Rest
6	4 mile pace run 2 min dead hang 30 min cross training	3 mile run 4 x 7 pullups	700 walking lunges FT 100 burpees FT 2 min dead hang	1-2 mile recovery walk	30 min cross training 5 mile run	14 mil trail run	Rest
7	4.5 mile pace run 2.5 min dead hang 30 min cross training	4 mile run 3 x 8 pullups	500 walking lunges FT 110 burpees FT 2.5 min dead hang	1-2 mile recovery walk	2 mile run	25k trail race	Rest
8	4.5 mile pace run 2.5 min dead hang 30 min cross training	4 mile run 4 x 8 pullups	800 walking lunges 120 burpees FT 2.5 min dead hang	1-2 mile recovery walk	40 min cross training 6 mile run	16 mile trail run	Rest
9	4.5 mile pace run 3 min dead hang 30 min cross training	4 mile run 4 x 8 pullups	900 walking lunges 130 burpees FT 3 min dead hang	1-2 mile recovery walk	40 min cross training 6 mile run	18 mile trail run	Rest
10	5 mile pace run 3 min dead hang 30 min cross training	5 mile run 5 x 8 pullups	1,000 walking lunges FT 140 burpees FT 3 min dead hang	1-2 mile recovery walk	40 min cross training 7 mile run	20 mile trail run	Rest
11	5 mile pace run 2.5 min dead hang 30 min cross training	5 mile run 5 x 8 pullups	800 walking lunges FT 150 burpees FT 2.5 min dead hang	1-2 mile recovery walk	40 min cross training 8 mile run	22-24 mile trail run	Rest
12	4 mile pace run 1 min dead hang 20 min light cross training	3 mile run 4 x 6 pullups	2 mile run 1 min dead hang	1-2 mile recovery walk	3 mile run 30 min cross training	10 mile run	Rest
13	3 mile easy run	Rest / Recovery	1 – 2 mile recovery walk	Rest / Recovery	3 mile easy run	Race Day	Sleep In!

 

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