Welcome to Day 16 of the Spartan Running Training Plan.

Welcome back to the track, Spartan. Today is our third of four high intensity interval training workouts on your nearest track or trail. During the workout, we are increasing our sprint and jogging intervals while using our skips and walks as active rest. Push yourself through these longer work intervals, Spartan. We’re building a strong aerobic base with today’s workout.

For this workout, find your nearest track, measure in terms or street lights or city blocks, or head out to your favorite park.

The Warm Up

Active Mobilitzation

Dynamic Warm Up

800 m Jog Warm Up (6-7 RPE)

The Workout

Circuit:

300 m Sprint (8-9 RPE)

100 m Skips (7-8 RPE)

300 m Jog (7-8 RPE)

100 m Walk (6-7 RPE)

X12

800 m Jog Cool Down (7-8 RPE)

The Cool Down

Foam roll any muscles you feel excessive soreness or tightness.

Get mentally and physically ready for tomorrow’s running training plan workout: Day 17 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.

Commit in 2018. Download The 2018 Spartan Race Schedule

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.