Spartan Running Training Plan | Day 5: Tempo
Welcome to Day 5 of the Spartan Running Training Plan.
Welcome back to training, Spartan. Yesterday was a much needed active rest day. You should be coming back today feeling rejuvenated, refreshed, and ready for another tough session.
For today’s workout, we will be adding in speed, agility, and quickness work. This workout will consist of track work, plyometric/ power work, and ladder/ footwork. Treat this workout similar to your previous HIIT and power training days. Perform each circuit separately before continuing on.
Following the speed, agility, and quickness, you will also perform a tempo run. A tempo run is a run where you sustain a steady pace for the duration of the run. Your pace will be your 5K PR pace minus 30-60 seconds. At this pace, you should be able to talk, but it will be faster than a conversation pace. Aim for a 7 rate of perceived exertion or Zone 3 if you use a heart rate monitor device.
Running Training Plan Workout: Day 5
The Warm Up
The Workout
Circuit #1
Sprint - 3x100m (7-8 RPE)
Forward Skips - 3x100m (7-8 RPE)
Broad Jumps - 3x100m (7-8 RPE)
Jog - 3x100m (4-5 RPE)
Circuit #2
Plyometric Split Squats (Alternating Legs) - 3x10 (7-8 RPE)
Single Leg Lateral Hops - 3x10 (7-8 RPE)
Plyometric Knee Drive - 3x10 (7-8 RPE)
Lateral Shuffle - 3x10 (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
Foam Roll any muscles you feel excessive soreness or tightness
Get mentally and physically ready for tomorrow’s running training plan workout: Day 6 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
