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8 Weeks to Spartan Running Program

by Mark
in Blog
on

This is for information purposes only unless you're a 3X Personal Training member.

This is our Spartan running program for the stadium event at the MCG (Melbourne Cricket Ground) being held Sat December 8, 2018.

If you're unsure of anything in this program we suggest you speak with your personal trainer or book some sessions with us.

Start by going to an oval and performing the following on alternate days.

Example: Day 1, 3, 5 or Mon, Wed, Fri OR Tue, Thur, Sat - what ever days as long as you get a break in-between.

Week 1: One lap power walking, then jog 1/4 of the oval, then walk 1/4, then jog 1/4, then walk 1/4 until one whole circuit of the oval is complete. Rest 2mins and repeat 3 times.

Week 2: One lap power walking, then jog 1/4 of the oval, then run 1/4, then jog 1/4, then walk 1/4. Rest 2mins and repeat 3 times.

Week 3: One lap power walking, then jog 1/4 of the oval, then run 1/2, then walk 1/4. Rest 2mins and repeat 3 times.

Week 4: One lap power walking, then run 1/4 of the oval, then jog 1/4, then run 1/4, then jog 1/4. Rest 2mins and repeat 3 times.

Week 5: One lap jogging, then run 1/2 of the oval, then jog 1/4, then walk 1/4. Rest 2mins and repeat 3 times.

Week 6: One lap jogging, then run 3/4 of the oval, then walk 1/4. Rest 2mins and repeat 3 times.

Week 7 (only perform this twice at least 1 day rest in-between and at least 4 days before the event): One lap jogging, then run the whole oval. Rest 2mins and repeat 3 times.

Week 8: Rest week from running, it's Spartan Time!!!!

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