How to Train for a Spartan Race: A Comprehensive Guide for Beginners
“Get comfortable being uncomfortable. That’s how you break the plateau and reach the next level.”
-Joe De Sena
Recently, I completed the Spartan Super 10k in the Poconos, not far from Philly. It was everything you’d want in an obstacle race: hot, wet, challenging, and fun.
As a participant, you quickly learn that a successful race isn't just about physical strength; it’s about strategic preparation, mental resilience, and smart training. Whether you're a novice or an experienced athlete, preparing for a Spartan race requires a comprehensive training plan that hits all areas of this race for a better performance.
Spartan Training Tips
A training plan will be based on your experience, current status, preferences, and limitations. Here, however, is a general framework to work up to that will help prepare you for all the areas of a Spartan race. Start months ahead of the race and aim for these general training frequencies, using these exercises, when you plan to peak for the race, about 3 weeks before the race.
1. Primary Training Tactics
Cardio (4-5 times/week)
Exercise: Primarily running and hiking, working up to longer distances. Include trail running and incorporate hills.
Equipment: None at first (except the obvious like running shoes). Eventually, incorporate rucksacks or sandbags carries intermittently in the later stages of training. My favorite rucksack is the GORUCK Rucker 4.0.
Tips:
Do Zone 2 training for the foundation then include varying zones, and work up to incorporating intervals (see below).
Include uphill and downhill running. Downhill running is a skill that has a big ROI in Spartan racing. Practice “doing less” instead of braking to decrease eccentric muscle contractions, save energy, and go faster.
HIIT (1-3 times/week)
Exercises: Kettlebell swings, battle rope, farmer's walks, suitcase carry's, jumps (box jumps, depth jump, straight up jumpies), jump rope, push ups, pull ups.
Equipment: Kettlebells, battle rope, jump rope, rucksack, agility ladder, plyo box.
Tips: Focus on explosive power and going all-out while also hitting proper form. See here for more HIIT exercise ideas.
Intervals (1-2 times/week)
Exercise: Runs, biking, weighted carries.
Equipment: Rucksack.
Tips: Incorporate hill sprints, work up to doing running at the top of the hill vs. just recovering for race-specific training, and vary the interval intensity with a 1:2 or a 1:3 work-to-rest ratio (e.g. 1 min hill sprint, 3 min recovery).
Lifting (2 times/week)
Exercises: Do total body workouts (instead of a split routine). Pull-ups (many variations), chest presses, rows, deadlifts, squats. calf raises, weighted step-ups, and shoulder shrugs.
Equipment: Heavy weights, kettlebells, sandbags, or rucksack.
Tips: Do lots of hanging, move in a variety of planes, use cables and weights, and do unilateral work for more core engagement.
2. Secondary Training Tactics
Core & posterior chain strength: Include core work at the end of these 1-3 times/week: planks, side planks, hip hinges, bear crawls, bird dogs, and Foundation Training. Work up to more dynamic movements for all of these.
Grip strength: Dead hangs, hanging knee raises, farmer's walks, shoulder shrugs, Captains of Crush hand gripper (I kept this in my car and did it a few times a week).
Shoulder stability: Hughstons, scaption, overhead presses, and resistance band work (pass-throughs, external rotation, and shoulder horizontal abduction).
Glute medius training. These are important stabilizing muscles to prevent injuries and maintain proper alignment with running. Good exercises include seven-way hips, lateral lunges, fire hydrants, bear crawls, and unilateral cable work.
Foot health: Walk barefoot when you can, wear minimalist footwear if it's appropriate (see here for how to determine that), keep your aches flexible by rolling them on a golf ball, maintain flexible calves, and keep your feet and toes flexible with toe spacers and stretches.
Practice quick, neuromuscular movements. Regardless of the type of Spartan race you sign up for, you’re going to need to move your feet quickly. There had to be over 100 times when I was inches from a rolled ankle and quick footwork helped prevent a DNF. Whether it's navigating loose rocks, avoiding a fallen competitor, or maneuvering down a slippery slope, rapid movements are essential. These movements rely on neuromuscular contractions, which tend to diminish with age but can be maintained through targeted exercises. Incorporate agility drills, such as using an agility ladder, or at the very least a jump rope, to keep your neuromuscular responses sharp.
3. Training Tips
Prioritize Injury Prevention: The first rule of working out is simple: don’t get hurt. Listen to your body, incorporate recovery days, and start your training well before the race.
Build Endurance: Establish a solid base of endurance. Unlike traditional road races, Spartan races demand much more. For example, I focused heavily on my 10k times for a Spartan 10k, only to realize race day required different skills and endurance.
Train Low, Race High: The concept of "train low, race high" involves training with low glycogen stores (low carbohydrate availability) and competing with high glycogen stores (high carbohydrate availability). This strategy is grounded in metabolic adaptation, enhancing fat oxidation, and increasing glycogen storage capacity. It’s a great nutrition hack for those who already eat low-carb. I do most of my training fasted and eat around 150g of carbs a day so I significantly increased my carb intake in the 24 hours leading up to the race and it helped with my endurance and during the high-intensity segments of the race.
Core Training Principles: Follow the core tenets of training, which include progressive overload with adequate rest breaks. Always listen to your body to avoid overtraining and injuries.
Foundational Components: Dial in the fundamentals: quality sleep, balanced nutrition, effective stress management, and consistent hydration.
Spartan Training Equipment List
Rucksack Rucker 4.0 (optional: Rucksack 3.0 for weighted HIIT workouts)
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