Super Spartan Training Plan: Day 13 - Endurance
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.
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)
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.
