Westend61 / Getty
Westend61 / Getty
Forget about 5 km, 1
Joe DiStefano, CSCS, Sports Director of Spartan Race, has put together a two-month training plan that will help you get to the finish excitedly. "The difference between randomized training sessions and actual training for an event like a Spartan Race lies in a strategic mental and physical outcome that is being put to the test," he notes. "Following this program is the only true thing!"
Here's how it works:
Each training week has a running day, a power day, a stamina / interval day, and an endurance day. You decide on which days you train and on which days you do not train. However, follow this order of workouts during the week and get all four between Monday and Sunday. In many training sessions intensities are listed. Use your perceived stress rate on a scale of 1 to 10, where 10 is 100% or maximum effort, says DiStefano.
Three miles as fast as you can.
A. Maximum Hand Release of Pushups Make as many as possible for one minute.
Start your push-up with the chest on the floor, hands spread out on the sides like the wings of an airplane. Bring your hands near the chest back to the floor and push them up.
B. Dead Hang
Hold an overhead rod or rings shoulder width apart. Hang with hanging feet and outstretched arms as long as possible without losing shape. Hold your shoulders and chest high.
Intervals / Endurance
Maximum Burps: Make as many as you can in five minutes.
Walk as far as possible for 60 minutes.
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2 1/2 miles at 85% (RPE: 8-9)  Strength:
Do this as a superset break 60 seconds between sets.
> A. Negative Pullup (four sets of 5 repetitions each) Perform a pullup and then descend for eight seconds , Beginners: Jump to chin-over-the-handle position for eight seconds before lowering.
> B . 3-Minute Bucket Transport (Bear the weight in front of you – at least 30-50 kg)
> High Plank Content  Collect a total of five minutes.
Intervals / Endurance
7 Burpees "On the Minute" (Thu 7 burp, rest of the minute is break) for a total of 10 minutes.
800 M (1 × 2 miles) Run: Run with 75% intensity (RPE: 7 -8) make four sets and rest one minute between sets.
Walk as far as possible for 90 minutes.
3.5 Miles at 85% (RPE: 8-9)
Make this a superset pause a minute between sentences.
> A. Burpee-Pullup (four sets of 10 repetitions each)
Perform your burpees under a chin-up bar. > B. Increase of the Yew-Yield (3 minutes , 35-50 lbs.) Use a 16-inch step Target is a total of 50 paces / set.
Running Lunge : 300 feet as fast as possible.
Dead Hang : Accumulating a total of five minutes.
Intervals / Endurance  Part 1:
Burps: 30 sec. Further, 30 seconds. off (four minutes in total). Goal: Perform at least 10 repetitions per set.
Run 800m at 80%, rest for 45 seconds (four sets).
Burpees: 30 sec., 30 sec. off (four minutes in total). Goal: At least 10 reps per set.
Walk as far as possible for two hours.
Run:  Five miles at 85% (RPE: 8-9)
Make this as a superset break 60 seconds between sets.
Part 1:  > A. Release Burpee Pullup by Hand (four sets of 15 reps each)
When you lie on the ground near the burpee, pull your chest all the way down and release get rid of your hands, stretch your hands to the side, return to the push-ups, and return to position, bring the chest to the chin-up bar when you come up.
> B. Bucket Carrying Device Three Minutes): Use a 16-inch step Target is 60 paces / set.
Part 2: Leash 300 m, as fast as possible.
Part 3: Dead Slope: Collect a total of five minutes.
Inte rvals / stamina
Part 1: Run 800 m with 80%. Rest for 30 seconds; Six Movements
Part 2: Burpee: 60 sec., 60 sec. Off (10 minutes in total).
Objective: At least 20 reps per set
Walk for as long as possible for three hours.
Three miles as fast as possible, compare to Week 1
A. Max Hand-Release Pushup
Mach as many as possible for one minute compared to week 1.
B. Dead Hang:
Keep as long as possible compared to week 1.
Intervals / Endurance:
Burp (make as many as possible in five minutes).
Walk as much as possible for an hour.  [RELATED2]