Free 4-Week Training Plan to Get You Spartan Race Ready

Free Spartan Training Plan to Get You Spartan Race Ready

The idea behind the free spartan training plan is very simple: it’s a way to get into shape without spending money or time. If you’re looking for a quick fix, then this isn’t the program for you. However if your goal is to compete at the next level, then this might just work for you!

It doesn’t matter what kind of fitness level you are; the basic premise is the same. You’ll need to do some sort of cardio every day, but there are no specific workouts required. Instead, you simply have to follow along with the routine and make sure that you eat right so that your body will burn fat while still maintaining muscle mass.

What makes this program different from other similar programs is that it includes a few extra elements. First off, you don’t have to go through the whole “training” portion of the program. You can skip all of that and just start following along with the first part of the program immediately after reading this post.

Second, you won’t have to spend any money on anything – not even supplements! The only thing you might have to spend money on is a good pair of running shoes and sports drink if you don’t already have them.

Cheat Days

This program includes one cheat day every week. This is the one day where you are allowed (and encouraged!) to eat whatever you want, but make sure you’re taking in at least 2,000 calories.

It might seem like overkill, but this is extremely important for your metabolism and keeping your body guessing. If you don’t take in enough calories on these days, your body can get used to the workouts and you won’t see as much progress.

Your Time

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The beauty of this program is that it can be done whenever you have time. If you have an hour a day, then do the programs for an hour a day. If you only have 10 minutes a day, then that’s fine too!

This is meant to be flexible so that it can work with your schedule.


The key to the training portion of this program is intervals. Intervals are great for fat loss because they are intense and short enough to keep you from building up a sweat or burning yourself out. Your rest between intervals should be about double the time it takes you to complete the interval.

If it takes you 2 minutes to complete the interval, then your rest period should be 4 minutes.

Free Sparitan Training Plan

Before Starting any exercise program get cleared by your doctor.


This running program is designed to introduce you to running and help you develop an base level of endurance. This is a great starter program for anyone who is looking to start running. You don’t need any specific equipment, just a pair of running shoes and something to use as a timer.

Begin the program by warming up for 10 minutes. Then set your timer to go off every 2 minutes. When you hear the beep, run as fast as you can for 20 seconds, recover by jogging lightly for 40 seconds, and then repeat.

You’ll gradually increase the amount of time you’re running until you can run non-stop for 30 minutes. These intervals are cumulative, so the first week you’ll do 2 intervals, week 2 you’ll do 3, week 3 you’ll do 4, etc.

After completing week 4, begin the program over again. Try to complete each week within the timeframe stated. If you’re taking too long, increase the intensity (speed) of your running intervals.

Free 4-Week Training Plan to Get You Spartan Race Ready - Picture

If you’re completing the week ahead of time, make the intervals slightly easier or increase the timeframe by 5 seconds each week.

Week 1: 2 intervals Week 2: 3 intervals Week 3: 4 intervals Week 4: 5 intervals, 30 minutes uninterrupted running


This sprinting program gives you a mixture of speed and endurance. You’ll start by warming up for 10 minutes (or however long you like, but no less than 5). Then, run as fast as you can for 20 seconds, rest for 40 seconds, and repeat.

You’ll do this for 10 sets. After you’ve completed week 1, come back the next day and try to complete the same amount of sets, but in less time. If you finish all 10 sets in the scheduled time, add 5 seconds to both the running segment and the rest segment of the next week.

If you don’t, add 10 seconds to the recovery segment but don’t change anything on the running segment.

Repeat the cycle until you can complete all 10 sets in under 60 seconds. When you hit this marker, move on to week 2.

Remember to warm up for 10 minutes (or more) and cool down for at least that long too.

Week 1: 10 sets Week 2: 9 sets Week 3: 8 sets Week 4: 7 sets Week 5: 6 sets Week 6: 5 sets Week 7: 4 sets Week 8: 3 sets Week 9: 2 sets Week 10: 1 set

Strength Training

Free 4-Week Training Plan to Get You Spartan Race Ready - Image

The strength portion of this program involves lifting weights. You can use just about anything as a substitute if you don’t have access to a gym or simply would rather use your own body weight.

Glute Bridge

Glute bridges are a great way to strengthen your glutes and hamstrings while also relieving any soreness you might have in your hips or lower back.

To do this exercise, lie on your back with your knees bent and your feet flat on the ground. Lift your hips up until your body forms a straight line from your knees to your shoulders. Pause, and then slowly lower yourself back to the ground.

Do 6 sets of 12 repetitions

Dumbbell Rows

Dumbbell rows are a great exercise to strengthen your upper back and core. They also happen to be an excellent mass building exercise if you add weight.

To do this exercise, set up just as if you were going to do a barbell row, but instead of grabbing the bar with both hands, grab it with one hand and place the other hand on the far side of the row machine. This will help keep your body in balance so you don’t fall or drop the weight.

Row the weight up until it’s at your waist, pause, and then slowly lower the weight back down.

Do 6 sets of 10 repetitions

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Calf Raises

Stand on a platform with your heels hanging over the edge. Slowly lower yourself until you’re about to fall, but don’t actually let your heels touch the ground. Then, using your calves, push yourself back up until your legs are straight again.

Pause, and then slowly lower yourself again.

Do 6 sets of 15 repetitions

Get Pumped!

Now that you’re a full-fledged bodybuilder, it’s time to learn about how to maximize your pump and get the most out of each of your workouts.


Carbs play an important role in bodybuilding, as they give your body the energy it needs to both exercise and recover from those exercises. While people think bodybuilders eat nothing but chicken and rice, this isn’t exactly true.

Sources & references used in this article:

Obstacle Race Training: How to Beat Any Course, Compete Like a Champion and Change Your Life by M Schlachter – 2014 –

y Guide by A COURSE – 2008 –

Obstacle Course Challenges: History, Popularity, Performance Demands, Effective Training, and Course Design. by N Mullins – Journal of Exercise Physiology Online, 2012 –

All posts by SSD by F Plans, L Enforcement, MTI Why, J Training –

Quality management hits the road by JM La Lopa – Quality Progress, 2000 –

Stark magasin testar bulgarian bag by M Norum –

All posts by SSD by R Shaul – EOs –