A Spartan Race isn’t your average foot race; it’s a full-body workout designed to test your physical and mental mettle. Founded in 2007 by Joe DeSena, this unique obstacle course race has gained immense popularity for its blend of running, lifting, climbing, and more.
Depending on the version you choose, you’ll encounter everything from mud pits to fire jumps to barbed wire. It’s chaotic fitness fun like you’ve never experienced.
The different Spartan Race distances include:
The Spartan Sprint (3-5 miles and 20 obstacles)
The Spartan Super ( 6-8 miles and 25 obstacles)
The Spartan Beast (13-15 miles)
The Ultra Beast (31+ miles, 60 obstacles)
How Do You Choose The Right Spartan Race For Your First Race?
Three things to think about when choosing a Spartan Race:
Distance: It’s essential to assess your current fitness level honestly. If you’ve never run a 5K, you might not want to start with a Spartan Beast. Consider training for a shorter distance first and working your way up as you get more comfortable.
Terrain: Not all terrains are created equal. Some Spartan Races are more trail-heavy, while others have lots of water obstacles. Do some research on the race location beforehand and tailor your training accordingly.
Elevation: Courses with steep elevation changes can be far more draining than flat ones. Check out the elevation profile for your specific race, and try to mimic those conditions during your training.
How Long Should You Train For A Spartan Race?
Assuming you have a baseline of fitness, you should train for at least one month for a Spartan Race with strength training moves that build your upper body and grip strength.
Ideally, you would train for two to three months for a Spartan race to adequately prepare for the challenge.
What Can You Expect At Your First Spartan Race?
- Prepare to be covered in dirt from head to toe.
- Brace yourself for mud infiltrating even the most unexpected nooks and crannies.
- Anticipate encountering unforeseen obstacles or challenges.
- Be ready for minor scrapes or cuts as you navigate through the course.
- For the majority of participants, confronting both physical and mental discomfort is almost a given.
Why Do People Love Spartan Races?
Spartan Races and other obstacle course races are popular because they push you both mentally and physically. We asked a couple of our Hybrid Athletes why they love it…
“Spartan pushes me both mentally and physically to points I didn’t think I could reach. It challenges every athlete differently making it a good race, Combining skill and pure running ability it makes for an intresting race. I just love not knowing what’s coming.” (Sam)
Plus, you get to splash in mud and climb over things, making you feel like a kid again which is “a ton of fun!”
How To Train For A Spartan Race
Now that you’ve selected which Spartan Race you are going to participate in, how on Earth do you train for one? You break your training into 3 main components to cover the distance, handle the terrain, and conquer the obstacles.
Training Components: Three Pillars of Success
1. Cover The Distance: While obstacles are a key feature of Spartan Races, you’ll still spend most of your time running. Make sure your training schedule includes enough distance work to cover the full race length comfortably.
2. Master The Terrain: Get used to running on uneven, muddy, or slippery ground. This will help you build balance and stability, reducing your risk of injury on race day.
3. Get STRONG: Many people underestimate how much upper body strength is required for obstacles like rope climbing and wall scaling. Make sure to include exercises like pull-ups, push-ups, and grip-strengthening exercises in your training regimen.
What Does A Typical Training Week Look Like For A Spartan Race?
How to prepare for a Spartan Race by combining running, trail running, and strength workouts. Here’s what a typical training week might look like for someone new to obstacle course racing:
A Typical Training Week Might Include:
2-3 days of running: Incorporate different kinds of runs—long, steady runs for endurance; shorter, faster runs for speed; and hill sprints for power and agility.
2-3 days of strength training: Functional exercises like deadlifts, pull-ups, and kettlebell swings are excellent for building the kind of strength you’ll need to tackle obstacles.
These are really generic prescriptions of course. The volume and intensity of the training will start in different places depending on your training history and your goals.
Sample Spartan Race Training Schedule
Training plans for spartan should try to mimic the demands of the event as closely as possible. We can’t go around throwing spears and climbing on to of buildings of course. But we can tailor our trying to the types of movements we could see.
Monday – Strength workout – Push focused
Tuesday – short Zone 2 run
Wednesday – Strength workout – pull focused
Thursday – rest
Friday – Strength Workout – carry focused
Saturday – Long Zone 2 run on trails
Sunday – Total rest
Three free Spartan Workouts
Here are three Spartan Strength Workouts from our HAC Spartan Program
Spartan Strength – Push workout
- Dumbbell single Arm Bench Press
3 x 10 Reps
rest 1-2 minutes between sets
Building the weight across the 3 sets to an RPE9
- Dumbell Seated Tricep Extension
3 x 12 Reps
rest 1-2 minutes between sets
Building the weight across the 3 sets RPE9
- Circuit
Set up two markers 15m apart, complete as many rounds and reps as you can in 10 minutes:
10 Burpee Broad Jumps
Bear Crawl back
Sandbag lunge (20/10kg)
Bear Crawl back
10 Burpee Broad Jumps
Bear Crawl back
Sandbag Carry 4 lengths
Spartan Strength – Pull Workout
- Pull Ups
3 Sets to failure
Rest 3 minutes between sets
Scale to a low bar pull up if needed
- Single Arm Supported Bent Over Row
3 x 8/8 reps
Rest 3 minutes between sets
Building the weight across the 3 sets to an RPE9
- Circuit
Complete Five rounds For Time
500m Row
10 Deadlifts @ 40% of your 1rm or RPE6
5 Strict Pull Ups (scale to toe assisted pull ups if needed)
Spartan Strength Carry
- Single Arm Farmers Carry
2 x 50m Single Arm Farmers Carry on each side
Rest 2 minutes after both sides are completed
- Sandbag Bear Hug
Every 3 minutes x 5
Hold a sandbag, hugged into the chest, for 1:00.
Scale the weight of the bag up to make the 1:00 tough!
- Circuit
As many rounds and reps as possible in 25 minutes
Run 400m
100m Double Kettlebell Farmers Carry
Run 200m
100m Sandbag Carry
Run 100m
20 Burpees to Target
Common Mistakes To Avoid at a Spartan Race
Underestimating the Challenge: The diverse array of obstacles requires a wide range of skills and abilities. It’s not just a run, and it’s not just a strength test—it’s both.
Being Underprepared: It’s easy to focus too much on either the running or the obstacle elements and neglect the other. A balanced approach is critical.
Under-Fueling: Spartan Races are a massive drain on your energy reserves. Make sure you have enough carbohydrates and electrolytes to keep you going, as well as water to stay hydrated.
Spartan Race Day Tips
Three musts
Dress for war: You’re going to get wet and muddy! Go for lightweight, moisture-wicking fabrics that won’t weigh you down when wet. Expect everything to get wrecked or need a really good wash, don’t wear anything new!
Take a drink: Especially for the longer races. A very small bottle that can fit in a pocket (make sure your pockets have zips!). There are water stations but they are few and far between.
Team Up: If it’s your first Spartan consider singing up as part of a team. It’ll be a lot more fun with people to laugh at when they fall off obstacles and it will make the challenging moments more bearable and the fire pit leap that little bit more sweet.
By paying attention to these more detailed aspects of training and preparation, you’ll be setting yourself up for a successful and rewarding Spartan Race experience. Now get out there and start training!
