4 week spartan race training plan

so you hit the sign-up button for an obstacle course race, but don’t know where to start? the plan is four days per week, with three of the days being double, split with extra running later in the day. i’d suggest that if your event is up to 10km long that this long run should be around two hours, and that if your event goes to 21km then you will need more like three hours on these weekend runs. most of the exercises are self-explanatory, but a few may leave you scratching your head. all of the kettlebell exercises are designed to work your grip so that it is developed for monkey bars and rope climbing.

the majority of upper body strength work is done with body weight. the reason is simple – these races involve needing to move your body weight in all manner of ways so getting strong at it is vital. if you can’t do handstand push ups, then use another variation of push ups or dips that limits you to only a few reps. in week four there is an overall decrease in the amount of work being done. that is to allow you to freshen up so you can have the best race possible. finally, on rope climbing – there is a definite art to it. in my experience this is the easiest way to get up and down a rope while sparing your energy as much as possible.

the focus in these last four weeks is on strength, power, and endurance. start with a four-mile run in week one and increase that distance by 10 to 15 percent each week. by race day you should week 4 is our targeted race week. during race week, we enter into our tapering or active rest. this allows our body , 16 week spartan beast training program, 8 week spartan race training plan, 8 week spartan race training plan, spartan race training plan pdf, spartan sprint training plan.

obstacle course race, but don’t know where to start? here’s how to use the free four-week plan i’m sharing to get spartan race takes you to some of. australia’s most beautiful locations with courses ranging from 7 – 21km through forest, before we jump into the training tips i just want to set expectations about how long a typical 5k obstacle course race , 5 week spartan training plan, spartan super training plan, 3-week spartan race training, spartan race workout for beginners

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