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.
You're more than a third of the way through the Project 300 training program. You're doing this right, and you've earned your place here. There's no doubt that the novelty of your commitment has worn away by now, but you know you're in far too deep to quit. Don't take newfound strength and miles that feel a bit easier as a sign that you've reached your goal. Stop now, and your momentum shrinks to nothing. Persevere, and by Week 28 you'll find that this was just the beginning of what you were capable of achieving.
If you're just joining us and want to start at Week 1, find that here to get started.
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. In addition to this week's 20-minute walk, we recommend adding in some box breathing, plus a dose of hip, hamstring and shoulder mobility movements.
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
You can do anything for one hour. Commit to 60 minutes today and don't quit until it's complete.
Warm-Up (2 sets, 30 seconds each):
Ground to overhead
Alternating standing side-bend reach
Alternating tin soldier
Bootstrapper
Butt kick
Run:
Run for 4 miles at an easy pace and aim to maintain the same pace throughout the run. Remember to keep it conversational: If you can't hold a full conversation, you're probably going too fast. And if you're feeling any aches or pains – or just need a low-impact substitution for now – we recommend cycling for 12 miles instead.
Strength (3 sets):
Complete the below strength circuit for three sets, doing each exercise for 40 seconds and then resting for 20 seconds before hitting the next exercise.
Bear plank walk
Commando
Hand release push-up
High side-plank thread-the-needle (right)
High side-plank thread-the-needle (left)
Cool Down (1 set, 60 seconds each):
Child's pose (right)
Child's pose (left)
Bent-arm child's pose
02
Tuesday: Conditioning
Twenty minutes is all it takes. Today, you'll tackle your warm-up, then transition to an 8-set circuit workout that's guaranteed to get your heart rate up while helping you control your movements, increase your coordination, and become an endurance machine. Close it out with a cool down to stretch out any soreness and lock in for tomorrow.
Warm-Up (2 sets, 30 seconds each):
Inchworm
High plank to alternating downward dog twist
Alternating Spiderman lunge
Kang squat
Bunny hop
Conditioning (8 sets):
Repeat the following rapid movements for 8 sets total. Perform each exercise for 20 seconds, then rest for 10 seconds before moving to the next exercise. No dedicated rest between sets, but you've got this. Dial in for the next 10 minutes and find out what you're made of.
Jump squat
Up-down
Cool Down (1 set, 60 seconds each):
Upward dog to downward dog
Scorpion hold (right)
Scorpion hold (left)
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.
