The Spartan 400: How to Get Faster

The Spartan 400: How to Get Faster
Presented by Spartan Training®

"Even if you are on the right track, you’ll get run over if you just sit there." - Will Rogers

Practice makes perfect. So get moving.

You get better at running and burpees by running and doing burpees.

Rocket science, we know.

These short intervals will push you to the max. Go hard, but always maintain quality running form.

Warm up:

Active Mobilizations

Dynamic Warm Up

Run/cycle/row/jump rope 5 minutes

Main set:

Run 400 yards 10-30 Burpees Recover 2 minutes

10-30 Burpees Run 400 yards Recover 2 minutes

Cool down:


Beginner Version: Perform main set 1x Advanced Version: Perform main set 3+x

Today's Challenge: Work on your running form. This takes study. Read this article: Rewire Your Broken Running

Want more bodyweight workouts? Eliminate your excuses. Download the Spartan Bodyweight Workout Plan.

The mission of the Spartan Workout of the Day is to empower all Spartans to get to the starting line by providing workouts, training plans, training articles and exercise tutorials. Whatever your ability, Spartan wants to give you the skills and conditioning needed to enjoy our races.