Spartan Racing Training Plan for 2020 Resolution: Complete how-to guide for training

[@MatiSuneir]

Training for my second race on may 16. Valle de bravo México. Super!

[@markgillaspie5123]

I just found these and am using to get ready for my 1st in 2021

[@Dusticron]

I think I am going to get back in there this year. Took a break last year. I am turning 40 in January, so I will become a Master at that point, but I haven't had a decline yet.

[@Dusticron]

Also, man, this was the start of 2020....This dude had no clue what awaited.

[@liamkelleher6279]

Purchased the Spartan Super in May which takes place in Kildare, Rep of Ireland 🇮🇪🇮🇪🇮🇪....Running isnt an issue I did four half marathons in 2019. Been doing strength traiing for a month now starting calisthenics next week to hopefully help me with the rope climb and monkey bars. Rope traverse and multi rig will be my biggest problems dude. Really enjoy your content dude 👌👌💯

[@Dusticron]

Thanks man. I have some training specific to multi-rig that I can start incorporating in the next video.

[@liamkelleher6279]

very good man cant wait to see it dude 👌👌💯

[@bradproctor5500]

Training for my second and third Spartan races: Charlotte Sprint, April 4 and Atlanta Super, October 3, both in the Age Group heat.

[@Dusticron]

I have raced Charlotte for my second race as well. When I did the Atlanta Sprint was my first, two weeks before and Charlotte was the second. It's a fun fast course. I'll probably see you at the Atlanta. Also, at Charlotte, you are running a farm. Don't touch the electric fence. It is active, I know this for a fact.

[@bradproctor5500]

@@Dusticron Haha, thanks for the info, I'll be sure to steer clear of it. My first Spartan was the Carolinas Beast this past November. It was brutal, and I was hooked. I'm looking forward to both of my upcoming races, and I'll definitely keep an eye out for you in Atlanta. I'm following a slightly modified version of your "How To Train For a Spartan Race: With Only 5 Workouts" program. Great results so far, it's totally kicking my @$% in the best way. For anyone that wants to see it: docs.google.com/document/d/1KuqipIzGvEcnekftdJiJS65CJHAZHtLgHC4uM5o7DRM/edit?usp=sharing

[@Dusticron]

@@bradproctor5500 Thanks. I am going to copy your format for the document. It's much better than mine.

[@markgillaspie5123]

@@Dusticron @Brad Is there a phase One? Looks awesome

[@iggyvasconcelos7191]

Ultra Vernon NJ April 2020

[@Dusticron]

In that case. Whatever training advice I give, triple the running portion.

[@mfmerlin]

Thank you for the training plan videos and workout plans! Training for my first Spartan Trail & Trifecta Weekend on October 16-18 in Ontario, Canada. So far not canceled! They are putting in several covid safety measures. Previously have done Tough Mudder and several running events of half-marathons, 10ks, etc... Currently, strength training about 3x per week and averaging about 60km of trail and road running in a week, with one weekly run at least half-marathon. I average between 5-6m/km depending on the run length, elevation changes, etc... Need to focus my strength training towards getting through the obstacles. I have a lat pull-down, but looking to get a pull-up bar. Currently I have dumbbells up to 35lbs. Covid inflated dumbbell prices, so not sure when I'll be getting more. Looking forward to going through this plan, but looks like I need to get a pull up bar for week one first! :)

[@Dusticron]

You are lucky to have a race head into. I am losing some motivation on the running front.

[@StarspangledHeart]

I'll be running my second and third (and hopefully a few more too!) Spartan Sprints in 2020. I'm currently registered for Jacksonville City in May and Asheville in July. I run half marathons so I really want to focus on obstacles this year.

[@Dusticron]

Is Asheville a Super?

[@StarspangledHeart]

Dusty Asheville has a super and a sprint. My husband is doing both and I’m joining him for the sprint.

[@aaronboydstun6967]

I’m doing sprint at the att stadium on June 20

[@Dusticron]

I haven't done a stadium sprint, but from what I understand, increasing your sprint, explosive speed is clutch. AKA. Sprint work.

[@joand1911]

Training for my first beast in March! I just finished my first super this weekend and was so disappointed in my performance. I really want that top 3 finish!

[@Dusticron]

I promise, if you give 100% at this training, you can do the top 3. It worked for me. These workouts really allow your will to be manifest to achieve your goals.

[@joand1911]

@@Dusticron I appreciate it. I'm gonna give it my best shot, I'll let you know how it goes ❤️👍

[@azhaze1]

Going to run the Super Feb 15 2020 at FtMcDowell AZ. Running age group for first time, 40-45, have run a couple in open group. Thx!

[@Dusticron]

Are you jumping from a sprint to super, or have you already done a super in one of the previous open groups? What is your goal for running in the age group?

[@azhaze1]

@@Dusticron I have done a Sprint and a super , open division, in 2019. I would like a top 10 finish in age group this year. I will be running at least three races to get my trifecta . Currently working on increasing running endurance and strength in the gym

[@DraganBlagojevicBan]

5. may 2021 Tribalion

[@katiewheeler8123]

Not my first race but first in 5 years. So not in same shape as I used to me anymore. I'm doing Snohomish, WA 4-4-2020.

[@Dusticron]

In my experience, training for spartan race is the best way to get back into shape.

[@tasmanbeach]

Great series of videos, Dusty! Should I modify the plan based on which Spartan race I am doing? E,g. less running for a sprint race vs a beast?

[@JeffAllenVlogs]

I’m going to catch up. Signed up for super in Bigfork, MT. May 3. Just regular race.

[@Dusticron]

You have plenty of time to train. How is your trianing going so far?

[@JeffAllenVlogs]

Dusty I’m getting better and stronger and working out training 5 days a week 90 minutes. I run/walk on treadmill everyday. Pull ups, push ups, planks, sit ups, Weightlifting as well. I really want to up it to 2 hours.

[@collinnrileyoconnor9978]

I signed up for my first ever race. Spartan sprint in Boca Raton Florida April 25 th. Have been bodybuilding for 2 years. Looking for my next challenge! I’m pretty fit, but have not been able to get over my fear of heights.

[@Dusticron]

I just looked up the race, it looks like it will be a fun course based on the pictures. Plus, it's flat! With the heights, just remember they are only an issue if you fall. Even then, it's the fall but the stop at the end.

[@BryanGervais]

I’m going to do my first sprint in April this year in Munich, Germany. I have started a training plan based on your How to train for a Spartan Race video. So far so good. Making good improvements, working hard on my weaknesses. Any additional advice would be great. The bucket carry, rope climb and endurance are my biggest challenges right now.

[@Dusticron]

Awesome, if you already started training using the other video, you are well underway. How many miles are you running a week?

[@BryanGervais]

Dusty Currently I’m running a 4 mile jog at about a 9 min pace 3 days a week followed by the respective super sets workout and the other days I’m doing the 400m jog, 400m sprints for 4 miles. That’s a killer. Especially before the Back day workout you made. Any advice what I can do regarding the 70lb bucket carry as my middle back tightens up around 2 min in, but my arms and legs are fine? Thanks for the help. I enjoy your no-nonsense, tell it like it is videos. So in total about 16 miles per week so far I’m running.mostly Trail but no elevation.

[@JohnPodobnikRMT]

Running a Sprint and a Super late June, Beast in October for the Trifecta! 55-59 age group, want to finish in a "reasonable" time, with minimal burpees!

[@unstoppableforcewebz]

Hi Dusty, I signed up for my first Spartan - the Sprint on Sunday, June 14 in Tuxedo, NY. I have been hitting the gym 4-6 days a week for a year & just started incorporating cardio outside (once a week, weather permitting). I have dropped 35 LBS since starting this path & am excited to see myself cross that finish line this summer! At 40 years old, I am in the best shape of my life (which doesn't say too much about my younger years - LOL). Your videos are inspiring, informative, and funny. Thank you for taking the time to share with us all your words of advice & wisdom. With certain anxieties & doubts I am having as a first time participant, watching a few of your videos has helped ease some of these tensions. I have two questions to ask you: 1. What advice can you offer on how to beat shin-splints? I can't seem to kick them, and they are what's currently hindering my progress in endurance running. 2. Where can one find a way to practice the rope climb without spending hundreds of dollars joining a cross-fit gym? Thank you in advance for your help & thank you again for making these videos.

[@Dusticron]

So, I also had a problem with shin-splits. I think I had them for year or so. I'll tell you what I did, but first give you the standard exercise/stretch. The best way to strengthen/prevent is to sit on the ground with your legs together and out in front of you. Have someone grab your toes and upper foot to pull away from your body while you simultaneously pull your toes towards your body. The opposing resistance helps strengthen your shin. What I did to get rid of mine. I avoided sprints around the track as much as possiible, as it seemed the corners worsened the shin splits. I took antiflamintory on heavy running days. I started doing a lot of jump rope on weight training days. In regards to the rope climb, I am glad you asked. I recentlly posted a video on just that subject. How to practice the rope climb without actually rope climbing.

[@erinharris5937]

I know this was posted 2 years ago, lol, BUT I’m racing in august, in kelowna, doing the 21km Spartan race. I would appreciate getting in touch!

[@Dusticron]

With running in August, you have a pretty good cushion for proper training.

[@jeffbedsole9741]

Hey Dusty am gonna be running my first Spartan Super in May of 2023..the weather in wa state makes it hard for outdoor running so I need to translate the 4x400 m runs to work on the treadmill..any suggestions you have would be great cause it only tracks time and pace distance in miles. I was thinking 1 min sprint 30 seconds jog but want to get close to your plan. Sure I'll have alot more questions so thank you ahead of time..Jeff

[@Dusticron]

The only thing I would add is adding an incline to the treadmill to better simulate outdoor running. 1.5% to 3% incline.

[@jeffbedsole9741]

@@Dusticron ok will do thanks for all your content I'm gonna be using it for sure..most of my training will be at my local gym so some of the Supersets may be challenging cause I don't wanna be that guy Supersetting all over the gym while others are waiting so I may have to modify some things. The bucket carries might be tough too cause feel weird Walking around the gym with a bucket..are there any exercises that would work the same muscles.??anyway I really appreciate your videos and willingness to respond ill probably have many questions over the next few months..thanks...

[@Dusticron]

@@jeffbedsole9741 INn regards to the bucket carry, I usually did that night when no one was around. I get it.

[@jeffbedsole9741]

Hey dusty just started week 1 day 1 and it was a great workout thank you. Looking ahead there are days for Stretch and cardio only. Do you have a recommended duration and routine for the stretching??

[@Dusticron]

@@jeffbedsole9741 I constantly stretch throughout.

[@sergiolives7594]

Thank you so much for the training plan! This plan works specifically for only sprint distance? Or it would work for super and beast? If not, how it can be modified to fit the longer distances of the beast? You tips and training inspire and helps a lot for my training. Thank you!

[@Dusticron]

For the longer distance races, you would just need to increase the distance. the weight training would remain the same. At the bare min you want to increase the distance runs. I would increase the longest run should be increased to 80%of your races, then apply the same change to all mid - long-distance runs. If your goal is to place podium, change the 400m intervals to 600m for super and 800m for a beast. The strength training can remain the same, same for bucket carry., as their role won't change to the same scale as the running.

[@elliottlesser8588]

Great video! I am 30 years old and training for a few runs this year but the big one right now is March 14, the Abominable Snow Race in WI. I am doing an endurance version with maximum loops in about 6 hours and would love some tips for training. I am going for top 15 to qualify for OCRWC.

[@Dusticron]

Where at in WI? My wife is from Cumberland.

[@Dusticron]

Also, that is going to be very, very cold.

[@elliottlesser8588]

Merrimac WI, I’m from MN

[@rolfbohme5515]

Training for the Tough Viking in Helsinki Sept 5th 2020. I know its not a Spartan 🙂

[@Dusticron]

They are all the same difference. I am going to learn more about tough viking now. Best of luck to you my friend. Let me know if the training helps.

[@madsrichardson62]

Quick Q for you Dusty.. I want to sign up for the Attica, IN Sprint in Oct. but I've never done any sort of endurance training whatsoever. Just standard bodybuilding for a year or so. In your opinion, is the Oct. race even something I have enough time to train for and build up my strength/endurance??

[@Dusticron]

Yeah. I think you have more than enough time. I would start training immediately so you don't let the race sneak up on you. I would start training with whatever aspect that you fear the most.

[@JeffAllenVlogs]

Hey Dusty, I have a dumb question. I will be 49 when I do my first Spartan May2. I have been training 4-5 days a week for 30 weeks or so, and just adding spartan exercises into lifting. I have been picking up the amount of time that I can jog but most of the time on the treadmill I walk and jog. I usually do 30-45 minutes 6 days a week on treadmill. I live in Montana so I am waiting for warm weather to practice more often, but I walk a lot. Do I have to run the whole time? I’m getting better but I am a just 12 minute pace usually. Also I have done 1.5 hours on treadmill after a 1.5 hour workout to simulate max fatigue. I recovered with, sore shoulder blades from all the burpees push ups and pull ups etc. I can get better as well. I’m starting your week 1. Can I still add some things? Also, is walking ok? I’ll get better, but that’s my big fear/anxiety.