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.
Throughout Week 13, you'll be returning to some slightly higher mileage, with your weekend long run being your longest of the plan so far. Take a moment to acknowledge how far you've come before diving into the week's workouts. Stay focused, stay disciplined, and keeping pushing through the pain. You're almost halfway there.
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'll need almost an hour and a half for today's session, which pairs your focused run with increased bodyweight-focused, targeted strength work to keep building endurance, power, and durability.
Warm-Up (2 sets, 30 seconds each):
Alternating scorpion
Upward dog to downward dog
Alternating Spiderman lunge
Good morning
Bunny hop
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 reps and rounds for quality at your own pace and watch the clock for your timed movements.
6 hand-release push-ups
6 push-ups
6 push-up-to-downward dog
20-second low-plank hold
60-second rest
Cool Down (1 set, 60 seconds each):
Chest stretch
Tabletop thread-the-needle hold (right)
Tabletop thread-the-needle hold (left)
02
Tuesday: Conditioning
Focus on volume today. After your warm-up, our conditioning workout is perfect for competing with fellow Spartans. Who can score more reps?
Warm-Up (2 sets, 30 seconds each):
Alternating World's greatest stretch
Squat with alternating T-spine twist
Push-up to downward dog
Alternating tabletop thread-the-needle reach
Burpee
Conditioning (3 sets; 45 seconds on, 15 seconds off):
Complete as many reps as you can in 45 seconds before resting for 15 seconds between each exercise. Don't give in!
Lateral shuffle to up-down
Touchdown jack
Squat walkout
Spartan crawl
Cool Down (1 set, 60 seconds each):
Tabletop prone reverse wrist stretch
Bent-arm child's pose
Puppy pose
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.
