There’s no one better to prepare you for a Spartan race other than Spartan founder and CEO Joe De Sena. Sure, there’s plenty of highly-qualified coaches and trainers out there that can get you battle-ready, but Joe built the damn thing.
Here’s the bad news: he’s not always available to get your ass in shape in person (Wouldn’t that be pretty cool, though?), as he's often busy running a global brand after surviving a few of the most difficult years caused by COVID-19. The good news is, if you get him on a light day, he might respond to your email and send you this blueprint to success if you ask. Or, you can get it right here.
This 12-week template is ripped directly from Joe’s outbox after responding to a Spartan in need of a get-fit-quick plan. Now, it’s here for the taking as well.
Joe De Sena's Spartan Race Training: How to Prepare for the 21K Beast
Joe’s training prescription — like most of the things he does — is straight-forward and no bullshit, but that doesn’t mean that it’s not thorough and strategic (quite the opposite, actually).
There are three critical components: running (for obvious reasons), yoga (for stability and mobility), and strength (for obstacle completion). There’s also his quick bout of 30 burpees every single day first thing in the morning, up until five days out from the race. Not only will 30 burpees a day get your ass in gear, but they'll save you from doing even more burpees out on the course.
As you progress closer and closer to the race, you'll be increasing your volume of work. That means more running, more strength, and more yoga. Then, a week or so out from the race, you’re going to taper the work down. At that point, everything gets pulled back so that you’re fully recovered when it comes time to lace up, Spartan Up, and crush your race.
12 to 9 Weeks to Race Day
Run 5 miles, once a week
Do yoga once a week
Strength train once a week
Sample schedule:
Every day should include 30 burpees first thing in the morning.
Sunday: Run Monday: Active Recovery Tuesday: Yoga Wednesday: Active Recovery Thursday: Strength Friday: Active Recovery Saturday: Active Recovery
9 to 6 Weeks to Race Day
Run 7 miles, twice a week
Do yoga twice a week
Strength train two times per week
Sample schedule:
Every day should include 30 burpees first thing in the morning.
Sunday: Run Monday: Yoga and Strength Tuesday: Active Recovery Wednesday: Yoga Thursday: Run Friday: Strength Saturday: Active Recovery
6 to 3 Weeks to Race Day
Run 8 miles, three times a week
Do yoga three times per week
Strength train four times per week
Sample schedule:
Every day should include 30 burpees first thing in the morning.
Sunday: Run, Strength, and Yoga Monday: Active Recovery Tuesday: Run and Strength Wednesday: Yoga Thursday: Run, Strength, and Yoga Friday: Active Recovery Saturday: Strength
3 to 0 Weeks to Race Day
Run 5 miles, four times per week (Weeks 3, 2, and 1 only)
No running in the final week, but do an easy 3-miler two days before the Beast
Do yoga once per week
Strength train once per week
Sample schedule:
Every day should include 30 burpees first thing in the morning.
Sunday: Run, Strength, and Yoga Monday: Active Recovery Tuesday: Run and Strength Wednesday: Yoga Thursday: Run and Strength Friday: Active Recovery Saturday: Run
Joe De Sena's Strength Training Workout Standard
On strength days, perform each of the following exercises for 50 repetitions:
