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 Week 17. You're one week closer to your goal, but you're still 11 weeks from stepping into a finalized lifestyle that should last you the rest of your life if you stick with it. This week, we're keeping it steady with mileage building, and you'll see your first near-double digit long run. Don't get discouraged if you're feeling a bit worn down by the end of the week – you're well on your way to feeling strong and capable in every aspect of your life. Let's get started.
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
This running and strength day pairs a focused run with targeted strength work to continue building endurance, power, and durability.
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 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 (4 sets):
Complete the reps and rounds for quality at your own pace and watch the clock for your timed movements.
12 push-up to downward dogs
16 alternating bear plank shoulder taps
30-second high-side plank thread-the-needle (right)
30-second high-side plank thread-the-needle (left)
30-second high-plank hold
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's 10-minute workout is all about getting in as many reps as you can. Let's go.
Warm-Up (2 sets, 30 seconds each):
Ground to overhead
Inchworm
Squat walkout
Alternating reverse lunge
Hand-release burpee
Conditioning (10-minute AMRAP):
Complete as many rounds as possible (AMRAP) in this 10-minute AMRAP.
10 switch lunges
10 alternating bear-plank shoulder taps
10 no-jump up-downs
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.
