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 20 of Project 300. This week, you'll face several EMOM-style workouts (every minute on the minute) between your strength days, plus some classic conditioning. Keep your heart rate steady as you pare back the mileage this week to prepare for a bigger increase next week, and focus on form to ensure you're primed for the upcoming 2-month sprint to the finish of the program. Don't give in. This is where it gets real.
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):
Ground to overhead
Alternating standing side-bend reach
Alternating tin soldier
Bootstrapper
Butt kicks
Run:
Run for 4 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 12 miles instead.
Strength (15-minute EMOM):
Every minute for 15 minutes, alternate the movements, aiming to finish with at least 10-15 seconds of rest before the next interval, except for the plank hold. Adjust the reps as needed if the prescribed amount feels too challenging or too easy.
14 push-ups
24 alternating high-plank shoulder taps
18 commandos
High-plank hold
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
This bodyweight conditioning day emphasizes continuous, controlled movement to continue building your endurance, coordination and full-body strength.
Warm-Up (2 sets, 30 seconds each):
Inchworm
High-plank to alternating downward dog twist
Alternating Spiderman lunge
Kang squat
Bunny hop
Conditioning (3 sets):
Complete the reps and rounds as quickly as you can for time, but don't neglect form.
30 jumping jacks
25 froggers
20 up-downs
15 jump squats
10 burpee broad jumps
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.
