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.
You're almost 60 days into our 200-day Project 300 training plan, and we hope you're proud of what you've accomplished. You've continued to show up for yourself for over eight weeks now – something most people couldn't dream of accomplishing. This week, stick with the thousands of Spartans already staying disciplined with Project 300 and don't quit. You're in for a week of continuously steady miles, sharp strength and conditioning sessions that will keep building your base, and more. 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
Last week was a deload week, where we reduced your mileage slightly to help you recover strong and come back even stronger this week. Today, set aside 60 minutes for this focused running and strength workout. Dial in and get ready to keep building your base.
Warm-Up (2 sets, 30 seconds each):
World's greatest stretch (right)
World's greatest stretch (left)
Hamstring sweep
Standing ankle and wrist roll-out
Jumping jacks
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 (3 sets):
Complete the reps and rounds for quality at your own pace and watch the clock for your timed movements.
10 push-up to downward dogs
20 alternating high-plank shoulder taps
30-second low side-plank thread-the-needle (right)
30-second low side-plank thread-the-needle (left)
30-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
Twenty minutes is all it takes. Today, you'll tackle your warm-up, then jump into an EMOM workout that's guaranteed to get your heart rate up while helping you control your movements, increase your coordination, and become an endurance machine. Close it out with a cool down to stretch out any soreness and lock in for tomorrow.
Warm-Up (2 sets, 30 seconds each):
Alternating scorpion
Shin box
Glute bridge
Boot strapper
Good morning
Conditioning (10-minute EMOM):
Every minute for 10 minutes, alternate the movements, aiming to finish with at least 10-15 seconds of rest before the next interval. Adjust the reps as needed if the prescribed amount feels too challenging or too easy.
30 mountain climbers
10 burpees
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.
