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Old 01-26-2015, 04:04 PM   #1
Adam Zelenay
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Programming for spartan race ?

Hey brothers and sisters,
Ive been doing pure starting strength last 4 months and now is the time to cut a little. Decided to cut while preparing for a spartans race in march.

Are there any programs or articles on programming for spartans race? It should essentially be crossfit but im not too fond of the classes in my box and i dont have knowledge on programming. Please correct me if im wrong, but i have something like this in my mind:

2days a week metcons. (Essentialy a crossfit class)
2 days strength (cleans/squat/benchpress) and technique work (rope climb, pull ups, hand stamd pushs, things i suck at) as assistance
Run 3-4x a week, mainly during lunch break at work

Any pointers, comments greatly appreciated, kind of new to training individually. But now i have a goal, that is to shed down the fat, look like the guys from 300 and have a decemt spartan race time, so adjusting most my free time to it. ��
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Old 01-26-2015, 05:40 PM   #2
Mike Carter
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Re: Programming for spartan race ?

Mods, if not allowed please remove. Check out www(dot)strongswiftdurable(dot)com

Rob Shaul has some good programming for events like that. I used the Goruck challenge prep plan with good results. They are not free, but you pay online and can immediately download. Good Q&A section as well.

Good luck
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Old 01-26-2015, 06:01 PM   #3
Steven Wingo
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Re: Programming for spartan race ?

I would suggest your read Unbreakable Runner. It is a quick read and a great intro to CrossFit Endurance. You can pick up running workouts from the CrossFit Endurance official site: short intervals, long intervals, and tempo runs.

Do you just want to finish? You can likely do that by just doing regular old CrossFit, but I'd suggest upping the metcons to 4-5x a week instead of just two.

If you want to really focus on training for the event, and plan to get in 3-4 days a week of running, I'd recommend you follow the CFE site. You will get a lot more benefit from your time spent running, and reduce your risk of injury, following the CFE program.
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Old 02-02-2015, 07:42 AM   #4
Eric R Cohen
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Re: Programming for spartan race ?

I'd suggest something like


2days a week metcons. (Essentialy a crossfit class)
2 days strength (cleans/squat/benchpress) and technique work (rope climb, pull ups, hand stamd pushs, things i suck at) as assistance
Run 3-4x a week, mainly during lunch break at work
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Old 02-02-2015, 06:05 PM   #5
Steven Thunander
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Re: Programming for spartan race ?

For once, this is where mainpage shines.

You could also follow a box's WOD in the morning and do some running work in the afternoon or evening.
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Old 02-02-2015, 09:05 PM   #6
Michael A. Jones
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Re: Programming for spartan race ?

Quote:
Originally Posted by Eric R Cohen View Post
I'd suggest something like


2days a week metcons. (Essentialy a crossfit class)
2 days strength (cleans/squat/benchpress) and technique work (rope climb, pull ups, hand stamd pushs, things i suck at) as assistance
Run 3-4x a week, mainly during lunch break at work
I tend to agree with Eric. That's basically how I trained for the three Spartan races that I've tackled. Anything that will work muscular strength and endurance.

Michael
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Old 02-03-2015, 04:02 AM   #7
Adam Zelenay
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Re: Programming for spartan race ?

Quote:
Originally Posted by Eric R Cohen View Post
I'd suggest something like


2days a week metcons. (Essentialy a crossfit class)
2 days strength (cleans/squat/benchpress) and technique work (rope climb, pull ups, hand stamd pushs, things i suck at) as assistance
Run 3-4x a week, mainly during lunch break at work
You essentially just copied what i proposed.
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Old 02-03-2015, 11:15 AM   #8
Steven Ngo
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Re: Programming for spartan race ?

Quote:
Originally Posted by Adam Zelenay View Post
You essentially just copied what i proposed.
he's telling you it's a good idea / proposal
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Old 02-04-2015, 06:10 PM   #9
Eric R Cohen
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Re: Programming for spartan race ?

Quote:
Originally Posted by Adam Zelenay View Post
You essentially just copied what i proposed.
#snarkasm


Your plan sounds pretty good. Make sure there's one rest or active rest day each week. Unless you are training for the world championships, don't over think it. Do some metcons, run, and lift heavy in equal measure and you'll do great.
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Old 02-08-2015, 12:06 AM   #10
Steven Thunander
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Re: Programming for spartan race ?

Another option is to swap out some metcons for more running intensive metcons of different lengths, and Hero WODS to test endurance and mental toughness. Keep in mind that the Spartan Race is more along the lines of 8-20 400-800m runs with obstacles and mini-wods thrown in. So you will want to train like that. If you are doing the Sprint, standard CF training at your box is all you need to do the trick, plus some skill work with rope climbs and a little extra running if you feel you need it.

If you are doing the Super or Beast and want to be competitive, I would add in some additional running and longer WODS (Longer Hero WODS are best here). However any moderate level CFer should be able to complete the super without extra training (if their programming is adequate!)
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