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, it's time to start tackling Week 4.
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
Last week, we ramped the Monday run up to 3.5 miles. Today, we'll cut back just a bit on mileage to help your body recover and build back stronger.
Warm-Up (2 sets, 30 seconds each):
World's greatest stretch (right)
World's greatest stretch (left)
Hamstring sweeps
Standing ankle and wrist rollouts
Jumping jacks
Run:
Run for 3 miles at an easy pace and aim to maintain the same pace throughout the run. We recommend cycling for 9 miles for a low-impact substitution.
Strength (12-minute EMOM):
Every minute for 12 minutes, alternate the movements, aiming to finish with at least 10-15 seconds of rest before the next interval/minute begins except for the plank hold. Adjust the reps as needed if the prescribed amount feels too challenging or too easy.
12 push-ups
20 alternating high plank shoulder taps
60-second high plank hold
Cool Down (1 set, 60 seconds each):
Scorpion hold (right)
Scorpion hold (left)
Upward dog to downward dog
02
Tuesday: Conditioning
This week's 20-minute conditioning workout builds upon the foundational you've been crafting for three weeks. No equipment needed.
Warm-Up (2 sets, 30 seconds each):
Alternating scorpions
Shin box
Glute bridges
Boot strappers
Good mornings
Conditioning (10-minute AMRAP):
Complete as many rounds as possible (AMRAP) in this 10-minute ascending AMRAP. Start at 2 reps of each movement and add 2 reps each round. Continue adding until the 10 minutes is up.
2 jump squats
2 up-downs
4 jump squats
4 up-downs
... and so on
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.
