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.
This week, you should feel like an absolute badass. You're poised to run an impressive 8-mile long run this upcoming weekend, and once you've completed it, you'll be halfway through our 28-week training program. You've come a really long way, but it's no time to let up. Let's get after this week's work.
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
Warm-Up (2 sets, 30 seconds each):
World's greatest stretch (right)
World's greatest stretch (left)
Hamstring sweep
Standing ankle and wrist rollout
Jumping jack
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 (2 sets; 45 seconds on, 15 seconds off):
Complete as many reps as you can for quality in the allotted time.
Bear plank walk
Commando
Alternating bear-plank shoulder tap
Low side-plank thread-the-needle (right)
Low side-plank thread-the-needle (left)
60-second rest
Cool Down (1 set, 60 seconds each):
Scorpion hold (right)
Scorpion hold (left)
Upward dog to downward dog
02
Tuesday: Conditioning
Focus on volume today. After your warm-up, use our AMRAP-based conditioning workout to see how many rounds you can conquer in 10 minutes.
Warm-Up (2 sets, 30 seconds each):
Alternating scorpion
Shin box
Glute bridge
Boot strapper
Good morning
Conditioning (10-minute AMRAP):
Complete as many rounds as possible (AMRAP) in this 10-minute AMRAP.
5 burpees
10 jump squats
15 jumping jacks
Cool Down (1 set, 60 seconds each):
Half-saddle twist (right)
Hurdler stretch hold (left)
Half-saddle twist (left)
Hurdler stretch hold (right)
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.
