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.
Welcome to phase two, and congratulations on making it to Week 11. You're nearly halfway to the goal you set for yourself, and that makes you one of the few that have persevered this far. Don't waste this rare moment. Keep showing up for yourself. This week, we'll take the mileage up a notch and keep bearing down on strength and conditioning. You're physically and mentally primed for this stage. Let's get after it.
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
Start the day with a mobility-based warm-up that will help you prepare for today's 4.5 mile run. You'll need to block off just over an hour to conquer this work. Ready?
Warm-Up (2 sets, 30 seconds each):
Alternating knee hug
Alternating figure-4 hip hinge
Alternating hamstring sweep
Alternating World's greatest stretch
High knees
Run:
Run for 4.5 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 13.5 miles instead.
Strength (4 sets):
Complete the below strength circuit for four sets, performing as many reps of each exercise as you can in 20 seconds.
20-second low plank hold
20-second commando
20-second high-plank hold
20-second push-ups
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
For 25 minutes, focus on continuous, controlled movements that will help you continue building endurance and full-body strength while stoking your internal fire. Don't let up.
Warm-Up (2 sets, 30 seconds each):
Alternating iron cross
Straight-leg sit-up
Shin box to hip extension
Squat
Up-down
Conditioning (18-minute EMOM):
Every minute for 18 minutes (EMOM), 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 froggers
10 up-down broad jumps
12 alternating lateral lunges
Cool Down (1 set, 60 seconds each):
Half-saddle twist (right)
Half-saddle twist (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.
