How to Train for a Spartan Race

Training for a Spartan race required a specific workout program to be efficient. Here's the training plan I follow since my first obstacle race.

Training for a Spartan race, required to build your endurance with trail running, sprints, high-intensity interval training, and plyometrics exercises. Scheduling complete body strength workout that includes cardio, muscular and grip strength. Also consider other fundamental aspects of training, such as sleep, diet, and mental toughness.

If you're searching for the best gear to train for an obstacle race and expecting to find a real review from a real runner. Check out this list I created of the top OCR training equipement.

You did it, you just sign up for a Spartan race! Now that you're committed to the race, it's time to prepare. Since it's impossible to know precisely what are the obstacles before the day of the competition, you must be ready for all possibilities.

The only thing you can be sure of is the approximate number of obstacles and the distance of the course.

• Sprint: 20 to 23 obstacles over 3 to 5 miles
• Super: 24 to 29 obstacles over 8 to 10 miles
• Beast: 30 to 35 obstacles over 12 to 14 miles

On top of being ready to conquer the obstacles, you must also be prepared to fail some obstacles. If you can't overcome an obstacle, you'll catch a 30 burpees penalty to perform before resuming the race.

Regardless of your fitness level, you'll be facing an exceptional challenge.

Do I need to train for Spartan race?

You sign up for your first Spartan race, and you don't know if you need to train? It's a clear sign that you probably should start practicing.

A Spartan race is no walk in the park, and everyone who ever did it would advise you to start training right away.

How long do I need to train for a Spartan race?

Maybe you are already training, and even if you can smoothly run 3 miles (5k), a Spartan Sprint will be the toughest thing you ever did.

The sooner you start training, the better chance you have. Give your self at least 4 to 6 weeks to train correctly.

How do you train for an obstacle race?

During a Spartan race, you are always running to the next obstacles, until you reach the finish line. Therefore, your training should replicate this stop and go style.

The best way to train for an obstacle race is to combine strength with cardio exercises into a full body workout circuit. At least try to alternate; on day one you lift weights, the other you run, etc.

To be prepared for this kind of race, you must work your endurance.

Improve your stamina with endurance training

A spartan race is probably the toughest obstacle race you could run.

Even if you can run the distance in a reasonable time, you can expect to almost double that time because of the obstacles and the terrain. The obstacles will drain your energy, and the hills will knock you down.

My advice is to train hard enough so you can comfortably cover 1.5 times the distance and stay up on your feet the whole race. To improve your physical stamina, you must work on your endurance.

Spend more time on your feet

Depending on the work you do during the day, you may not be used to stay up on your feet to an extended period.

The first thing you want to start doing when training for a spartan race is to increase the time you're up on your feet. If you get tired only after a visit to Costco, you need to start training today.

My first advice is to use your leg more. Your favorite transportation method should be your feet. Start logging more time on your feet by walking, biking, and running.

Long run

Running is a huge part of a Spartan race, and you must be able to cover the distance without a problem.

For beginners, I suggest you start with a run/walk at any pace and cover the distance on a flat road. As you get fitter, run more and walk less.

Also, avoid the treadmill and run outside, because your leg muscles a differently engaged when you run on a natural surface. The best location to train for a Spartan race is a trail.

Trail running

Running on the flat streets of the neighborhood won't prepare you to face the rugged terrain from a Spartan race. Therefore, you need to start trail running.

You'll learn how to deal with the constant ups and downs and unpredictable small obstacles on the trail. The perfect trail will include dirt, mud, rocks, steps, and hills. Such trails will build your running endurance by training your legs, arms, and core. While also working on your stability and your reflex.

Hill running

During your next Spartan race, you can expect lots of hills, and therefore you should be prepared.

Running on a track or a flat road won't prepare you to face the hardcore hills from a Spartan Race. I would suggest you include hill running at least once a week. It will greatly benefit you, and you'll feel the difference on race day.

Sprint

Including sprint running in your training will help you recover faster after you overcome an intense obstacle or hill on the course. It will train your body to quickly recover from a maximum intensity activity without having to sit down and catch your breath.

I would advise you include one sprint workout per week and combine it with interval training.

Interval training

Interval training principally means you break down the sequence of your training with recovery pauses. For example, you could run at a pace faster than average for 1 minute and walk after for 1 minute.

Interval running

If you want to get faster and gain more physical stamina, there's no better form of running activity than interval running.

To increase your running power, you should run as fast as possible and uphill if you have the opportunity. The ratio of running/resting should be 1 for 1. Start with 30 seconds and increase the time as you get better at running.

Interval running did wonders on my running abilities.

Tabata High-Intensity Interval Training

A Tabata High-Intensity Interval Training (HIIT) is cardio exercises perform in short bursts of maximum intensity. It's one of the most efficient ways to train for a Spartan race, as it represents more what happen on the course.

Because you'll be pushing your self to the limit, the active period will vary from 20 to 90 seconds, follow by a recovery period. Don't neglect the resting period as it's part of the interval training. If you don't take the time to recover you are not doing the exercise correctly.

The exercise you choose can be anything from jumping lunges, butt kicks or burpees. In 45 seconds, try to do the maximum reps, and then rest for 15 seconds. Include a HIIT workout 3 to 3 time a week.

Plyometrics training

Plyometrics training will increase your explosive power by performing different jumping exercises in a short interval of time. Such activities include box jump, explosive push-up, skater jump, long jump, burpee, etc.

Plyo training is exceptionally effective on fast twitch muscle fibers, and it will translate in been stronger and faster.

Incorporate 3 or 4 power exercises at the beginning of your workout.

Burpees

Prepare do to burpees, because the penalty for failing an obstacle during a Spartan Race, is 30 burpees.

The burpee is the ultimate full body exercise, that will get you stronger. The movement can be brake down in 4 steps: start in standing position, squat with your hands on the ground, jump into a push-up position, jump back into a squat and finally jump up on your feet and try to reach high with your hands.

Burpees are the best aerobic exercise, that will quickly boost your fitness level.

Your goal is to perform 30 burpees without a problem. But if you are beginning your Spartan training, start by resting 10 seconds every 5 burpees, and increase the number of burpees over time, until you’re doing 30.

Complete body strength workout

To be prepared to face the tough obstacles during a Spartan race, you need to work on entire body strength. The obstacles will engage with different muscle groups and building your upper, and lower back is essential to complete the race without injuries.

Don't focus only on one part of your body, always aim for a total body workout. It's essential if you want a chance to succeed with the sandbag carry, the rope climb, and all the other obstacles. Been able to do squat, push-up and pull-up is a significant advantage.

Increase muscular endurance

You can't succeed a Spartan race by only doing cardio training, and therefore you need to increase your muscular endurance. Without muscular strength, you won't be able to complete all the obstacles, and you'll lose even more energy performing the 30 burpees penalty.

Being able to lift your weight across the monkey bars or on the ropes requires you to work on your bicep and back. To gain the necessary muscular endurance, you should perform 15 to 20 reps of compound movement with enough resistance (Lighter weight, more reps).

Don't train for absolute strength

You shouldn't train for absolute strength when preparing for a Spartan race. Lifting the biggest weight for only one repetition, may get you stronger, but also more massive. To perform well in a Spartan race, you must be strong enough to lift your weight across the obstacle, and lightweight enough to run.

You can still do deadlift and bench press, but use lighter weights and do more reps.

Grip strength

Your grip will be tested on the Spartan race course with obstacles such as the monkey bars, rope climbs, sled drags and multi-rigs.

Those obstacles require a firm grip to squeeze and hold for a long time. Many obstacles will have you several minutes under tension.

Improving your grip require you to work on your back, arms, shoulders, and hands. The best practice is to hang from a pull-up bar for a maximum time. The goal is to hold your body weight for the longest time possible.

You can also train your grip by carrying heavy objects or weights (dumbbell or kettlebell) over a certain distance.

Mobility training

Training for mobility is essentials to succeed in many spartan obstacles.

You need coordination, balance, and flexibility on the Spartan course. A lack of mobility training can lead to poor coordination and imbalance, all of which can open the door to injuries.

During your training incorporate body-weight movements, such as lunges,bear-crawls, and single leg squats. Also, schedule-in dynamic and static stretching into your workout.

Upper & lower body training

Many obstacles will require full body strength to be completed. For example, crossing over the 8 feets wall require to jump high enough to place your elbows on the edge of the wall, swing your leg to the top and finally pulling your self over the obstacle.

During training, your goal is to achieve balance, to gain equal upper and lower body strength, along with a solid core. The way to reach your goal is with more body-weight exercises than free weights lifting.

My advice is the train equally your upper and lower body.

Don't skip legs day

To get to the finish line, you'll need strong legs. Your legs will help you jump, crawl and run over the obstacles.

Always schedule exercises that will work on your glutes, hamstrings, and calves at the same time. Such activities can be walking lunges, sumo squat, goblet squats, etc.

Training your legs is not only about running fast, but you must also prepare them to become stronger.

Get some rest

Rest is an essential part of your training, and you should always get 1 or 2 full days of rest per week. Those pauses will maximize your results and prevent injuries from overtraining.

During the rest day, your muscles will recover, and your body will adapt to your training routine. They are getting you stronger and more fit for your next Spartan race.

Even if you think you are wasting those days by doing nothing. You are doing what needs to be done for your body to repair and become stronger.

Active recovery

Your rest day can also contain active recovery exercises, such as stretching or low-intensity walking. The intent is to keep the blood flowing to your fatigued muscles.

You could also go for a smooth bike ride with the family. Keep it kid-friendly, no racing, no downhill, no backcountry trails.

It's also the perfect days to use your foam roller. Use it to massage your back and your legs. Every athlete knows the importance of foam rolling, and you should do it too.

You can also do light mobility work such as yoga.

Yoga training

Take that time off your workout schedule to do yoga. Yoga will help to loosen up the tightness in your muscles and recover faster from your intense workout.

A regular yoga class is not recommended for a real rest day. Preferably, you'll attend a yin class, where it's more center on stretching and flexibility than intensity.

Train your mind

Every Spartan know the importance of a well-trained mind. The race is no joke, and it will test your limit. You must be mentally prepared for the challenge.

How many time did you stop training because (you thought) you were too tired? In my case, I do it all the time. I tell my self: “Ok I had enough, and I quit!” But that voice is not telling the truth. It's lazy-me, trying to take the easy way out.

You need to be able to control the influence of the thought that traverses your mind when you are training and even more during the race.

Mental toughness is the key

I will always remember this quote from David Goggins (Navy SEAL Veteran): “When your mind is telling you you’re done, you’re really only 40 percent done.”

Your mind is like a fuel gauge that will start to blink when your tank is still half full.

Therefore, during a race, I will repeat this same phrases, over and over: “Do not quite, you stop when you are done! ” Any negative thought is not allowed to stay, and it's automatically replaced with self-encouragement.

Mindfulness

Another great way to get rid of negative thoughts is to practice mindfulness. Be in the moment and don't concentrate on any tough at all.

During yoga classes, you'll learn how to let the thoughts passing through your mind without sticking.

Mindfulness will become important as you become more competitive and tackle longer distance. When I spend more than 5 hours in a race, I try to focus more on what's happening in front of my eyes than how much time left to finish the race.

Keep it positive!

What to eat while training for a Spartan race?

The goal is to be as lean as possible, but there's no universal diet to follow. In general, a race diet is loaded with carbs, but you also need to experiment and figure what suit you best to fuel your body.

Most people who train for a Spartan race wants will try to cut down body fat and gain strength. Those goals are achieved by exercising and cleaning up their diet.

To maximize the gains from your workout, you must eat adequate food. Forget the chips and the white bread and opt for quinoa and brown rice. You also want to maximize your nutrient intake by eating lots of veggies.

Loading up on protein will also have a significant influence on your ability to recover fast from the workout and your overall health. The best protein comes from lean meat, white fish, and beans.

While eating real food, you must also drink lots of water. Proper hydration will significantly help your body to recover. Aim for 3 liters of water per day.

Where to train for a Spartan race?

The best way to train for a Spartan race is to look for the same environment as the race. You want unpredictable natural terrain with obstacles. Since we don't have access to a real Spartan course before the race, here's my advice on where to train efficiently.

Always choose outdoor training

The ultimate place to train for a Spartan race is always outside. Forget the treadmill and the all-in-one gym machine. The obstacle courses are unpredictable, and you should prepare accordingly.

The perfect outdoor workout will be a mix of running and body-weight exercise. First, find a trail or a mountain where you can run. Secondly, you can do body-weight exercises almost everywhere. So, look at your local park for equipment such as benches, monkey bars, pull-up bars, and climbing walls.

I like to go for a run in my neighborhood and stop at every park to perform a series of exercises. This type of training is very much similar to a Spartan race, where you run to the next obstacle.

Train outside as much as possible, to get the feel of natural terrain. Even if it rain or snow, take it as an opportunity to work on your mental toughness.

Home training and garage gym

When it impossible to train outside, and you don't have the time to travel to the gym, there's also plenty of exercises you can do at home.

If you are serious about training at home, start by getting a kettlebell. After a couple of weeks, you'll figure what equipment you're missing (battle rope, jumping box, barbell, dumbbell). Building a garage gym don't have to be expensive, and you could get most of your equipment from Craigslist or Facebook Marketplace.

Moreover, you should get a custom workout plan from a certified trainer or find workout routines on the internet. My favorite is the workout is from crossfit.com.

The only downside from training at home, instead of at your local gym, is the motivation. You'll have to work on your grit and stick to the workout routine. It's easier to quite half way when no one is looking. Sometime, the gym will provide the encouragement I need to keep on going.

Local gym

The average gym may not have all the equipment you truly need. But if you are already a member or a have access to a gym, you can certainly try to make the best of it.

We already established that the best place to run is outside and not on the treadmill. However, part of your training will involve weights lifting and body-weight exercises. Therefore your local gym will have all the weights you need and much more.

From all this equipment, I suggest you stay away from all the machines. The movements performed with a machine is too controlled and far from the reality of a Spartan race. Machines are good to work on a specific muscle, but you can get better overhaul gain by lifting free weights. You will engage more muscle groups, work on your stability and get a full body workout.

The ideal gym will have equipment such as kettlebell, jumping box, TRX, battle rope, pull-up bar, medicine ball, etc. Anything that you can use in a full-body workout circuit.

Crossfit gym

Crossfit and Spartan Race have been linked to each other since the beginning maybe because they are both back by Rebook.

When I joined a CrossFit gym in 2010, all the instructors were training hard to compete at the next Spartan Race and get a Rebook sponsorship. It was the first time I heard about the Spartan race, and I tough you had to be a mean machine to compete at an obstacle race. However, after weeks of training, I was ready to face my first Spartan race.

The type of training you'll do at a CrossFit gym is one of the most effective for Spartan race. It's a full body workout at high intensity, that will build your endurance.

Also, what I like about the CrossFit gym is the motivational aspect. The instructor will have you continuously work outside your comfort zone and push your limit. Also, it helps to build your mental toughness. You'll gain lots a strength and much faster at a CrossFit gym than a 24h gym.

You can't go wrong by joining a CrossFit gym when preparing for a Spartan Race.

SGX gym

The ultimate gym you could join is an obstacle training gym where the instructor is an SGX certified. Spartan Race officially gives the SGX accreditation because it's a training plan focus on the Spartan obstacles.

Similar to a CrossFit gym, the workout circuit will have different stations where you need to perform functional movements and high-intensity exercises. You'll be able to train your agility on obstacles similar to the one you'll find on a Spartan course.

I have trained with an SGX coach for months, and I can assure you there is no better training. Also, you'll have access to tonnes of tips and insights about diets, gear, preparation and everything you need to know for your next Spartan race.

Ninja warrior gym

Ninja warrior gym is also a great place to train your agility on obstacles. It's a great complement to your workout plan. The obstacles are fun and challenging.

While it may not be suitable for total beginner, I would suggest it to anyone who's serious about training for obstacle racing. It's the only place where you can train on quality obstacles, similar to the one you'll find at a Spartan Race, Tough Mudder or Savage Race.

Climbing gym

A climbing gym can also be useful when you train for a Spartan race especially if the gym has a mini bouldering section, where you don't need ropes and equipment to climb. That section will have a 12 feets walls with super think crashpad on the floor.

It's the ideal place to perfect your climbing skills while working on your upper body strength. You'll also develop an enormous grip, that will be extremely useful in a Spartan race.

Do I need a specific workout plan?

If you are planning to train on your own, you need a workout plan. I would suggest you get a custom workout plan tailored to your fitness level and future goals. If you are training for your first obstacle race, it's essential to follow a structured schedule that will build your overall strength.

On the other hand, if you want to win a Spartan race, you'll need a different workout plan. In this case, I would suggest you find a trainer that can build a custom training plan along with diet recommendation. Also, getting a DNA test will give you specific measurements to get the best results.

A workout plan will take the guessing out of the equation, and you'll achieve your goals faster.

You can find plenty of workout plan examples on Google or Youtube. But if you are training for a Spartan race, you should look at the official Spartan training plan.

Along with the plan, you may want to get a training partner. Someone who shares your passion and will get you motivated.

What equipment do you need for training?

Training for a Spartan race doesn't require much equipment. Here's the essential training equipment you could need.

Running shoes

The most crucial training equipment you need is a pair of running shoes. But not every kind of running shoes.

Since the Spartan race will most likely happen in a mountain or at least on rugged terrain (except the Stadium race), I strongly recommended getting trail running shoes. Those shoes will be helpful for your training, but you'll also need them for the race.

My favorite trail running shoes are the Salomon Speed cross. I have bought 3 pairs in the last year, and I used them in more than 50 races. It's the only shoes I would trust.

For more information on my Salomon Speedcross, check out this complete review I have created about the best shoes for a Spartan Race.

Gym equipment

If you plan to train at home, you should consider basic and versatile equipment. Before spending tones of money on expensive equipment, you should get a kettlebell.

Kettlebells are the most effective tool you could get because it works on your muscles and cardio, at the same time. Also, it's the weapon of choice to maximize your calorie burning.

It will build your explosive power, by performing ballistic movements such as kettlebell swings, cleans and snatches. It will also train your grip while you carry the weight over a certain distance.

The kettlebell will give you the best bang for your buck. A good starting point is 16 or 20 kg (35-44 lb) for men and women should get an 8 or 12 kg (18-26 lb).

After a while, you might want to start looking at ploy box, battle rope, and weight vest. But will talk about those later.

For more information on gym equipement, check out this complete list of the best gear to train for an obstacle race.

Obstacles training

To thoroughly test your ability to perform on your next Spartan race, you might want to get the next obstacle like equipment:

Sandbag: A sandbag can be used in different ways. First, you can carry the sandbag over a certain distance, exactly like you'll be doing during a Spartan race. Also, you can use the sandbag as a weight for exercises such as thrusters, squats, and more.

Bucket carry: Another obstacle you could mimic at home for cheap is the bucket brigade. Get a 5 liters buckets, load it with weights and move it over a certain distance. You can also do lunges or squats while holding the heavy bucket. These exercises will tremendously work on your legs and your grip.

Climbing-ropes: The climbing rope is one of the toughest obstacles during a Spartan race. Having access to a climbing rope while training is a significant advantage. It's a full body workout, that engages, with your arms, back, and legs, while also improving your grip.

Multi-rigs: Another great way to train your grip, core and upper back strength, is by building a multi-rigs station at home. For you multi-rigs, you will need different grip sets, such as rings, balls, nunchucks and the horizontal bar. Having such equipment at home will bring your Spartan game to the next level.

Spear throw: A spear might not be usual training equipment, but practicing your spear throw before the race is a notable advantage. Since most people never train for this infamous obstacle, many will fail and catch the 30 burpees penalty. Spare yourself the burpees and train for the spear throw.

For more information on Spartan obstacles, check out this article I wrote about how to train specifically for Spartan Race obstacles.

What to do before the race?

Getting your training right is the most critical part, but you must also consider having a proper post-race routine. All those hours of training could be worthless if you don't get this crucial part right.

How many days rest before Spartan race?

You need to give your body a taper period before the race. During this period, cut your workout load by a third and make sure you get enough sleep. This period is crucial if you want to make sure to have enough fuel for the race.

I would advise you to slow down the training the week before the race and get at least one full rest day before the race.

What to eat the day before a Spartan race?

First, I would recommend you stay hydrated and drink plenty of water. Also, you should get plenty of carb and protein in your meal. The carb will fill your liver with glycogen, and the protein will slow down the carb digestion to keep a good energy level. Eat foods that sit well in your stomach, and avoid alcohol. The best lunch would be brown rice or whole grain pasta with tomato sauce, chicken breast, and lots of veggies.

What to eat the morning of Spartan race?

Whatever you eat, make sure you have plenty of time to digest before the race. Get breakfast with lots of carbs and protein, like walnuts, oatmeals, whole grain bread with peanut butter, banana and greek yogurt. Most important is to start drinking water as soon as you get out of bed. I would also advise avoiding coffee because it could upset your stomach.

What to pack for the race?

The most important things to pack is your trail running shoes and a copy of your race registration. Also, you need to bring the proper clothing according to the weather. If you don't want to rely on the water station, I suggest you bring a hydration pack. Finally, I recommend you pack gels in your pocket, in case you need fuel along the race.

What to expect on the day of the race?

Get to the race location at least an hour before your starting time. It will give you enough time to register, it the bathroom and start warming up. I suggest you perform a low-intensity warm-up. Just enough movent and stretching to loosen joint and warm the muscle. Don't overdo it, the last time you want to do is injured your self. During the race, stay out of trouble; drink plenty of water and watch your step as you run downhill.

Conclusion

I have perfected my training over the last years with all the information I gathered from athletes and trainers.

It doesn't matter your fitness level your at today. I'm confident that anyone who follows this plan can crush his next obstacle race.

You got this; you're a Spartan!

P.S. If you're searching for the best training equipement for OCR and hoping to get genuine advice from a real runner. You should check out this list I created of the top tools to train for an obstacle race.

I have picked these tools because I'd used them in different obstacle races and mud runs. Plus, I'd confirmed my selection with my fellow OCR runners. With all their insights and my own experience, I've built this list of the top training equipement.

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