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.
Congratulations – you are officially halfway through our 28-week training program. With 14 full weeks behind you, you're no doubt feeling strong, energy efficient, leaner and more confident overall. While you may be halfway to the finish line of this program, you're really halfway to the start line of a healthier, better life, and all you have to do is keep doing what you've already been doing for weeks now. Ready to 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
Another classic aerobic capacity day, where you'll spend 70 minutes between warming up, and then tackling your miles and strength for the day. Today's strength session is a new approach to Monday – focusing on maxing out on upper-body push strength. Get psyched and start the week strong.
Warm-Up (2 sets, 30 seconds each):
Ground to overhead
Alternating standing side-bend reach
Alternating tin soldier
Bootstrapper
Butt kick
Run:
Run for 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 15 miles instead.
Strength (5 sets):
Focus on completing quality, controlled reps.
Max push-ups
60-second rest
Cool Down (1 set, 60 seconds each):
Child's pose hold (right)
Child's pose hold (left)
Bent-arm child's pose
02
Tuesday: Conditioning
It's an explosive conditioning day. Focus on putting power behind your movements. Let's go.
Warm-Up (2 sets, 30 seconds each):
Inchworm
High plank to alternating downward dog twist
Alternating Spiderman lunge
Kang squat
Bunny hop
Conditioning (EMOM):
Every 3 minutes for 15 minutes, complete both movements, aiming to finish with at least 15 seconds of rest before the next round. The first movement requires putting power behind your jumps, so additional rest has been factored in. Adjust the reps as needed if the prescribed amount feels too challenging or too easy.
6 burpee broad jumps
10 no-jump up-downs
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.
