How to Train for a Spartan 5k Race: A 28-Day Running Plan
A Spartan 5k running plan: Starting today, we are training you to be a runner, Spartan-style.
Over the next 28 days, you will engage in a running-intensive program geared towards setting new personal records with your 5K distance.
Does this mean that you will be abandoning your strength training? No. We are just gonna make you a stronger runner while maintaining your basic Spartan strength conditioning.
With this Spartan 5k running plan, we strengthen the big 4 exercise motions: upper body push, upper body pull, lower body push, and lower body pull.
With this Spartan 5k Running Plan, we will introduce you to some aspects of traditional run training.
We will be adding in speed, agility, and quickness drills to increase your running mechanics. This will include ladder drills, sprinting and cutting drills, and reaction drills.
Spartan 5k Running Plan
Week 1
Day 1 – Pushing and Hill Sprints
Day 4 – Crosstraining and Recovery
Day 5 – Athleticism and Tempo Run
Week 2
Day 8 – Pushing and Hill Sprints
Day 11 – Crosstraining and Recovery
Day 12 – Athleticism and Tempo Run
Week 3
Day 15 – Pushing and Hill Sprints
Day 18 –Crosstraining and Recovery
Day 19 – Athleticism and Tempo Run
Week 4
Day 22 – Pushing and Hill Sprints
Day 25 –Crosstraining and Recovery
