Welcome to Day 12 of the Spartan Running Training Plan.

It’s been a long week so far, Spartan. Your training week is almost over.

For today, we are ramping up your speed, agility, and quickness work. We are building your leg power and stride with track work, running drills, and plyometric exercises. Have some fun with your ladder work. These exercises are open to your interpretation. The more creative you are with your ladder drills, the more your running will benefit.

Running Training Plan Workout: Day 12

The Warm Up

Active Mobilizations

Dynamic Warm Up

Circuit #1

Sprint - 4x200m (7-8 RPE)

Forward Skips - 4x200m (7-8 RPE)

Broad Jumps - 4x200m (7-8 RPE)

Jog - 4x200m (4-5 RPE)

Circuit #2

Plyometric Split Squats (Alternating Legs) - 3x15 (7-8 RPE)

Single Leg Lateral Hops - 3x15 (7-8 RPE)

Plyometric Knee Drive - 3x15 (7-8 RPE)

Lateral Shuffle - 3x15 (7-8 RPE)

Rest: 30-60 seconds before repeating

Burnout Circuit #3

Ladder Drills 4x1min (7-8 RPE)

In-Out: Step both feet inside the ladder, then step both feet wide outside the ladder. Repeat for each box as quickly as possible.

Two In-Stop: Start on the left side of the ladder. Step both feet in starting with the right foot then step then step the right foot out. Stop before your left foot hits. Instead of placing your left foot down outside the box, use it to start in the next box. Repeat on both sides.

Side Shuffle: Start with your left shoulder pointed in the direction of the ladder. Step one foot in at a time (traveling sideways). When you reach the end of the ladder, stay facing the same direction and travel back with your right shoulder pointed in the direction of the ladder.

Burpees 4x:30 (7-8 RPE)

No Rest

Tempo Run

Perform a 20-minute Tempo Run

The Cool Down

Get mentally and physically ready for tomorrow’s running training plan workout: Day 13 of the Spartan Running Training Plan.

Or, see how far you’ve come by checking out the first installment of the Spartan Running Training Plan.

Getting ready to tackle a Spartan race? Download The Spartan 2018 Training Plan as your blueprint. #noexcuses

Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.