Super Spartan Training Plan: Day 13 - Endurance

Super Spartan Training Plan: Day 13 - Endurance
Presented by Spartan Training®

Welcome to your first 10 mile run, Spartan. This mileage may sound scary to those who haven’t seen it before, but I promise, today will be challenging, but manageable and fun

The Spartan Race Super can be anywhere from 8-10 miles. The sooner you get out and run these distances, the more prepared you will be for race day. If the workout gets tricky for you today, commit to keeping a pace where you can keep moving. The secret to reaching that Spartan Race finish line is to always move forward, regardless of what pace you chose.


Dynamic Warm Up

Main Set: 

Jog 0% – 1.5 mile (7 RPE)

3 Rounds of Monkey Bars/ 12 Hang with alternating grip transitions

Run 5% Incline -1.5 mile (7 RPE)

Lunges – x12 each leg

Run 0% – 1.25 mile (7 RPE)

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

Walk 15% Incline with pancake/ bucket – 1/2 mile (7 RPE)

12 Pull Ups

Run 10% Incline – 1.25 mile (7 RPE)

3 Rounds of Side Monkey Bars/ 10 Grip Release Hang

Run 7.5% – 1.25 mile (7 RPE)

10 Hanging Leg Raise

Run 0% – 2 mile ( 7 RPE)

10 Burpees

Run – 1mile (7 RPE)

Cool Down:

Pull out your favorite Acumobility SPARTAN Ball or Acumobility SPARTAN Eclipse Roller. Spend anywhere from 30 seconds to 3 minutes on each muscle, depending on tightness.