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're just joining us and want to start at Week 1, find that here to get started. If you're locked in and ready to start Week 6, you've come to the right place. Gear up for a week of steady running, conditioning and strength, while we keep working on increasing endurance and building up your mileage.
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
Keep it steady with another 3.5-mile run this week.
Warm-Up (2 sets, 30 seconds each):
Alternating knee hug
Alternating figure-4 hip hinge
Alternating hamstring sweep
Alternating World's greatest stretch
High knees
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 of 30 seconds on, 15 seconds off):
Complete as many reps for quality as you can in the allotted time.
High side plank thread-the-needle (right)
Rest
High side plank thread-the-needle (left)
Rest
Bear plank walk
Rest
Push-up to downward dog
45-second rest between sets
Cool Down (1 set, 60 seconds each):
Scorpion hold (right)
Scorpion hold (left)
Tabletop thread-the-needle hold (right)
Tabletop thread-the-needle hold (left)
02
Tuesday: Conditioning
This Week-6 bodyweight conditioning day emphasizes continuous, controlled movement to continue building endurance, coordination, and full-body strength using just your body weight. Set aside 25 minutes to get it done.
Warm-Up (2 sets, 30 seconds each):
Alternating iron cross
Straight-leg sit-up
Shin box to hip extension
Squat
Up-down
Conditioning (15-minute AMRAP):
Complete as many rounds as possible (AMRAP) in this 15-minute AMRAP workout.
50 jumping jacks
40 mountain climbers
30 froggers
20 no-jump up-downs
10 burpees
Cool Down (1 set, 60 seconds each):
Half-saddle twist (right)
Half-saddle twist (left)
Happy baby hold
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.
