Welcome to Day 17 of the Spartan Running Training Plan.

You’re growing stronger each day, Spartan. Your legs can endure more and your body can push itself farther. Today, we continue growing stronger.

For today’s strength work, you are working your pulling motions into an endurance phase. This helps you to maintain your running posture and your hip strength. Pulling motions are the most important body mechanics in preventing injuries.

Once you have pulled, you are heading back to the track for repeats. You will be alternating 400s and 800s at or above your 5k pace. By performing these negative splits, you will learn to push your speed towards the end of your runs to achieve a strong race finish.

Running Training Plan Workout: Day 17

The Warm Up

Active Mobilizations

Dynamic Warm Up

The Work Out Up

Circuit 1

Deadlifts - 3x15 (7-8 RPE)

Upright Row - 3x15 (7-8 RPE)

Circuit 2

Side Step Ups - 3x15 (7-8 RPE)

Renegade Row - 3x15 (7-8 RPE)

Circuit 3

Cook Hip Lift - 3x15 (7-8 RPE)

Pancake Lifts - 3x15 (7-8 RPE)

Repeats

10 minute jog (50% PR Pace)

400m @ Projected PR

1 minute jog (50% PR Pace)

800m @ Projected PR

1 minute jog (50% PR Pace)

400m @ Projected PR + .3 mph

1 minute jog (50% PR Pace)

800m @ Projected PR + .1 mph

1 minute jog (50% PR Pace)

400m @ Projected PR + .4 mph

1 minute jog (50% PR Pace)

800m @ Projected PR + .2 mph

1 minute jog (50% PR Pace)

400m @ Projected PR + .5 mph

1 minute jog (50% PR Pace)

800m @ Projected PR + .3 mph

5 minute jog (50% PR Pace)

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 18 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