Train Like Spartan Champ Johnny Luna-Lima for a Week
We all want to know: What makes the best-of-the-best Spartan athletes out there tick? How do they keep their edge? In our Train Like A Champ series, we dig into the details of the training, nutrition, mindset, and more that keeps our most epic athletes on top.
The One-Week Johnny Luna-Lima Workout
As excitement grows for the 2019 Spartan World Championship in North Lake Tahoe late this September, we tapped Johnny Luna-Lima for an inside look at what a week-long "Johnny Luna-Lima workout plan" looks like, so you can follow along as he preps for Tahoe—and learn to train like a champ yourself.
Related: Train Like a Champion: Q&A with Johnny Luna-Lima
The following is a “skeleton” of a workout plan, says Luna-Lima, as there are a lot of experimental components being added or switched based on where he’s at with his training and what’s happening with the race schedule. Currently, his running program is designed by Ian Hosek (@ocr_hosek) and his strength training is led by Taylor Kruse (@kruseelite).
Note: Begin all workouts with a warm-up—and end all with a cool-down.
Related: Dynamic Warmup to Start Every Workout
Monday — Cycle & Yoga
- Morning: Long road cycle
- Afternoon Yoga
Tuesday — Tempo Run
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Morning - Tempo Run - Run at threshold
- Example: Flat 3 x 20min, Run up a hill hard (about 30 min) rest a little then run down hard (about 15 min) then back up; or 15 min, rest, 10 min, rest, 5 min, rest, 10 min, rest, 15min.
- Mobility and stability
Related: What a Week of Spartan Pro Nicole Mericle's Workouts Looks Like
Wednesday — Run, Lift, Cycle
- Morning: Medium Length Run - Easy/Moderate Intensity
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Late Morning: Heavy Lift
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3 x 3 Deadlift straight into box 3 max effort split jumps
- 3 deadlifts straight into 3 max effort split jumps
- 3 x 3 Weighted Pull up
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3 x 3 Deadlift straight into box 3 max effort split jumps
- Afternoon: Long Road Cycle
Thursday — Running Intervals, Cycle
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Running intervals - Go fast
- Ex: Flat 8 x 2 min on, 2 min off, 35s stride, 35s off
- Hill repeats: 30s min reset 1min reset, 1min30s, reset, 2 min, reset, 3 min, reset, 3 min, reset, 2 min, reset, 1min 30s, reset, 1 min, reset 30s
- Medium length road cycle
- Stability and mobility
Related: Train Like Spartan Champ Alyssa Hawley
Friday — Rest
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Rest day
- Yoga or easy swim or aqua jog
- Plenty of mobility
Saturday — Long Run
- Long Run, about 3 hours - Easy/Moderate Intensity
- Eat lots of food and hit the pool
Sunday — Run, Nap, Cycle
- Medium Long Run, about 2 hours - Easy/Moderate Intensity
- Eat lots of food and nap
- Long Road cycle
