By strategically blending running, strength, and conditioning sessions, our Project 300 program will help you develop a well-rounded fitness foundation for long-term performance and health. Each week for 28 weeks, you'll have five days of work, one day of active recovery of choice, and one rest day. Each day, your workouts will be one of the following (except for Sunday, which will always be your rest day):
Running and Strength: steady runs with targeted strength training
Conditioning: high-intensity, full-body sessions
Strength: focused strength training
Long Run
Your running distance will begin at 3 miles and you'll work up to a max distance of 13.1 miles. This program will be released on a weekly basis, and if you're ready to lock in and get started, you've come to the right place! Let's get going with Week 1 – a focused introduction to running and conditioning, plus some beginner strength work and mobility – now.
Ready to crush the rest of your week? Find the rest of this week's workouts and finish strong! Our expert Spartan trainers are dropping new workouts every month to get you race ready with Spartan EDGE.
What are the benefits of adding mobility exercises to your workouts?
Each week throughout the Project 300 program, you'll have an active recovery day that's engineered to focus in on controlled transitions and/or deep stretches, refresh your body, refocus your mind, and tap into the enthusiasm that will keep you going for 28 weeks strong. This week, you'll start basic with a 20-minute walk – but here's why adding a mobility workout to your weekly programming is always a good idea:
Relieves muscle and joint stiffness
Increases range of motion
Improves functional movement and ability to do everyday tasks
Improves mental focus
Preserves joint health
01
Monday: Running and Strength
For this workout, you'll need to set aside 50 minutes, and you'll need access to a treadmill (or any old pavement that's good for pounding!). This running and strength day pairs a focused run with targeted strength work to build endurance, power, and durability for well-rounded athletes.
Warm-Up (2 sets, 30 seconds each):
Alternating knee hugs
Alternating figure 4 hip hinges
Alternating hamstring sweeps
Alternating World's greatest stretch
High knees
Run:
Run for 3 miles at an easy pace and aim to maintain the same pace throughout the run. We recommend cycling for 9 miles for a low-impact substitution.
Strength (3 sets):
10 push-ups
20 alternating high-plank shoulder taps
10 commandos
30-second bear plank holds
60-second rest
Cool Down (1 set, 60 seconds each):
Scorpion hold (right)
Scorpion hold (left)
Tabletop thread-the-needle hold (right)
Tabletop thread-the-needle hold (left)
02
Tuesday: Conditioning
This workout should take approximately 30 minutes, and all you'll need is your body. This bodyweight conditioning day emphasizes continuous, controlled movement to build endurance, coordination, and full-body strength without external load.
Warm-Up (2 sets, 30 seconds each):
Alternating iron crosses
Straight-leg sit-ups
Shin box-to-hip extensions
Squats
Up-downs
Conditioning:
Every minute for 20 minutes, alternate the movements, aiming to finish with at least 10-15 seconds of rest before the next interval. Adjust the reps as needed if the prescribed amount feels too challenging or too easy.
12 burpees
40 mountain climbers
12 jump squats
20 butterfly sit-ups
Cool Down (1 set, 60 seconds each):
Half-saddle twists (right)
Half-saddle twists (left)
Happy baby hold
Feeling amped up, inspired, and ready to crush the rest of your week? Find the rest of this week's workouts in the app and finish on a high note this Friday.
