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.
Week 12 will be another deload week, where we'll pare back slightly on mileage to help you recover a bit before we begin ramping back up next week. Use this week as confirmation that you deserve to be right where you are. Ease into your miles, ensuring that you're keeping a conversational pace and focusing on keeping it relatively light. There will be time to go all-in, and we know you'll be ready for it if you don't back down from this week's challenge. Here we go.
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
One hour, no excuses. Use your warm-up to prepare for an easy-effort 3.5-mile run, then cool down to get your body ready for tomorrow's conditioning session.
Warm-Up (2 sets, 30 seconds each):
Alternating open-and-close the gate
Inchworm
High plank to alternating downward dog twist
Alternating forward lunge to twist
Jumping jacks
Run:
Run for 3.5 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 10.5 miles instead.
Strength (10-minute EMOM):
Every minute for 10 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. For the "rest," take an entire 60 seconds to recover before hitting the next set.
12 hand-release push-ups
12 bear-plank shoulder taps (right)
12 bear-plank shoulder taps (left)
18 commandos
Rest
Cool Down (1 set, 60 seconds each):
Child's pose hold
Child's pose hold (right)
Child's pose hold (left)
Alternating scorpion
02
Tuesday: Conditioning
Today is all about racing against the clock. After your warm-up, move into a five-set conditioning workout, where you'll test how many reps you can score.
Warm-Up (2 sets, 30 seconds each):
Ground-to-overhead
Inchworm
Squat walkout
Alternating reverse lunge
Hand-release burpees
Conditioning (5 rounds for time):
Complete the reps and rounds as quickly as you can, for time (RFT), and watch the clock for your timed movements. How high can you score?
10 no-jump burpees
20 mountain climbers
12 alternating jumping lunges
30-second bear plank walk
Cool Down (1 set, 60 seconds each):
Scorpion hold (right)
Scorpion hold (left)
Pigeon hold (right)
Pigeon 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.
