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. If you missed Week 1, find that here to get started. Otherwise, you're already two weeks in and it's going to start getting real. Don't give up: Consistency and progress taste far better than regret. Let's get after Week 3.
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. 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
In Weeks 1 and 2, we kept it consistent with a 3-mile run. Here's where we start to ramp things up. By now, you know the drill: This 60-minute session requires only a treadmill (or somewhere to run) and your own body weight.
Warm-Up (2 sets, 30 seconds each):
Alternating scorpions
Upward dog to downward dog
Alternating Spiderman lunges
Good mornings
Bunny hops
Run:
Run for 3.5 miles at an easy pace and aim to maintain the same pace throughout the run. We recommend cycling for 10.5 miles for a low-impact substitution.
Strength (3 sets):
Complete the reps and rounds for quality at your own pace and watch the clock for your timed movements.
8 hand-release push-ups
12 commandos
8 bear plank shoulder taps (right)
8 bear plank shoulder taps (left)
20-second low side-plank thread the needles (right)
20-second low side-plank thread the needles (left)
Cool Down (1 set, 60 seconds each):
Chest stretch
Tabletop thread the needle hold (right)
Tabletop thread the needle hold (left)
02
Tuesday: Conditioning
This week's 20-minute conditioning workout targets full-body, controlled movements to help you keep moving longer and with more intensity, but with far less fatigue.
Warm-Up (2 sets, 30 seconds each):
Alternating World's greatest stretch
Squat with alternating T-spine twists
Push-up to downward dogs
Alternating tabletop thread-the-needle reaches
Burpees
Conditioning:
Complete as many rounds as you can in the allotted time. Perform each exercise for 40 seconds, followed by 20 seconds of rest before moving onto the next exercise. Do 3 total sets.
Jumping jacks
Bear plank walks
Up-down broad jumps
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.
