Spartan 12-Week Training Program

When you’ve got 12 weeks to Spartan and you’re starting to panic. Well, don’t. Saw this 12-week program to get Spartan ready in 3 months.

Start every morning with 30 burpees. Then:

First 3 Weeks

Run 8km once a week; do yoga once a week; strength training once a week:

1. Run 8km
2. Active recovery
3. Yoga
4. Active recovery
5. Strength training
6. Active recovery
7. Active recovery

Second 3 Weeks

Run 11km twice a week; do yoga twice a week; strength training twice a week:

1. Run 11KM
2. Yoga and Strength
3. Active recovery
4. Yoga
5. Run 11KM
6. Strength
7. Active recovery

Third 3 Weeks

Run 13km three times a week; do yoga three times a week; strength training four times a week:

1. Run 13km, strength, and yoga
2. Active recovery
3. Run 13km and strength
4. Yoga
5. Run 13km, strength, and yoga
6. Active recovery
7. Strength

Last 3 Weeks

Run 8km four times a week; do yoga twice a week; strength training three times a week:

1. Run, strength, and yoga
2. Active recovery
3. Run and strength
4. Yoga
5. Run and strength
6. Active recovery
7. Run

Last week to Race Day

• One 5km run
• One yoga
• One Strength

Strength Training

What strength training should comprise of – 50 reps of:

• Pull-ups
• Squats
• Push-ups
• Deadlifts
• Kettlebell swings
• Dumbbell rows
• Tricep dips
• Bicep curls
• Lunges
• Box jumps
• Plus two exercises of own choice