Spartan Beast Training Plan: Day 27 - Endurance

Welcome to your last run of your Spartan Race Beast training. Today, we are cutting our distance in half from last week. With this decrease in mileage though, can you push your speed with each interval?

Go out today and challenge yourself. Use today as your own Spartan Race. You are your only competition. Let’s see if you can reach a new personal record on pace, strength exercises, and/ or in your self-confidence to take you into your new program on Monday.

Warm-Ups:

Dynamic Warm Up

Main Set:

Jog 5% – 1 mile (7 RPE)

3 Rounds of Monkey Bars (or just hang on a bar for 3 intervals)

Run 0% Incline -1 miles (7 RPE)

Lunges – x8 each leg

Run 5% – 1 mile (7 RPE)

8 Bear Crawl (each leg) up hill/ up stairs/ incline

Walk 15% Incline with pancake/ bucket – 1/4 mile (7 RPE)

Walk/ Jog 15% Incline without weight – 1/4 mile (7 RPE)

8 Pull Ups

Run 10% Incline – 1 mile (7 RPE)

3 Rounds of Side Monkey Bars/ 8 Grip Release Hang

Run 7.5% – 1 mile (7 RPE)

8 Hanging Leg Raise

Run 5% – 1/4 mile (7 RPE)

100 yard Farmers Carry

Jog 15% – 1/4 mile

15 Pancake Lateral Slam

Run 0% – 1 mile ( 7 RPE)

8 Burpees

Run – 1 mile (7 RPE)

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness

Ready for tomorrow?

Spartan Beast Training Plan: Day 28

Start from the beginning?

Spartan Beast Training Plan: Day 1

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.