If you want to finish your first Spartan Race or improve your performance, this guide is for you. I will show you how to train properly, avoid common mistakes, and be ready for race day. Everything is based on real experience from over 100 Spartan Races, two world titles, and years of coaching.
What Is a Spartan Race?
Spartan Race is a running and obstacle race. You run on trails, climb walls, carry heavy objects, throw spears, crawl under barbed wire, and more. Each race has a different distance and number of obstacles.
It is not just about being fast or strong. You need:
- Running endurance
- Full-body strength
- Good grip and obstacle technique
- Mental toughness
Types of Spartan Races
Before we dive into training, it’s crucial to understand the different race types, because each one requires different physical and mental preparation:
| Race | Distance | Obstacles | Training Time Needed (per day) |
|---|---|---|---|
| Sprint | ~5 km / 3 mi | ~20 | 30–60 min |
| Super | ~10 km / 6 mi | ~25 | 60–90 min |
| Beast | ~21 km / 13 mi | ~30 | 60-120 min |
| Ultra | ~50 km / 31 mi | 60+ | 60-180+ min |
| Trifecta | All 3 races in 1 season (or 1 weekend) | 75+ | 60-120 min |
💡 Tip: If you’ve never done an OCR, start with the Sprint. Then build up toward Super, Beast, and finally Ultra.
Why Spartan Training Is Different From Regular Fitness
Let’s get this clear: Spartan training is not bodybuilding. It’s not just running, either. It’s a mix of running (Especially trail running), endurance, strength, grip, and osbtacles skill, so you can move efficiently across all race elements. You must train all of these areas if you want to finish strong and avoid injury.
Beginner Spartan Training Plan
If this is your first race, focus on building basic fitness. Here’s what to do:
Weekly Schedule (Example)
| Day | Training |
|---|---|
| Monday | Rest or active recovery (walk, mobility) |
| Tuesday | Easy run (30–40 min) + core workout |
| Wednesday | Full-body strength (push-ups, squats, rows) |
| Thursday | Short hill intervals + grip training |
| Friday | Carry workout (bucket, sandbag) |
| Saturday | Trail run (40–60 min) or simulation workout |
| Sunday | Rest or light stretching |
What to Train
- Running: 2–3 times per week (mix easy runs and short intervals)
- Strength: Focus on bodyweight exercises
- Grip: Dead hangs, farmer’s carries, grip training
- Carries: Practice walking with heavy weight
- Obstacles: Learn correct technique for rope climb, spear throw, etc.
👉 You can read my full guide for each obstacle here:
🔗 Spartan Obstacle Tips
Advanced Spartan Training Plan
If you already have experience and want to race faster, place higher, or complete a Trifecta or Beast, you need a more advanced plan.
Weekly Schedule (Example)
| Day | Training |
|---|---|
| Monday | Easy run + mobility |
| Tuesday | Lower-body strength + hill sprints |
| Wednesday | Grip & obstacle circuit + tempo run |
| Thursday | Long carries + skill work |
| Friday | Full-body strength (barbell + bodyweight) |
| Saturday | Trail intervals or full race simulation |
| Sunday | Recovery (sauna, stretching, walking) |
Focus Areas
- Combine running and obstacles in one workout
- Build strength for hoist, carries or tire flip
- Practice pacing and transitions
- Train with elevation and fatigue
- Use cold, wet, and weather stress to prepare mentally
👉 You can try my Intermediate or Advanced plans here:
🔗 Training Plans for All Levels
Obstacle-Specific Training
One of the most important parts of Spartan training is knowing how to complete the obstacles. Never underestimate the importance of proper obstacle technique and specific training drills designed for each obstacle.
Grip Obstacles
- Monkey Bars, Twister, Multi-Rig
Carry Obstacles
- Bucket Carry, Sandbag, Log Carry
Strength Obstacles
- Tire Flip, Hercules Hoist, Atlas Carry
Balance & Agility
- Z-Wall, Balance Beam
Spartan-Specific
- Spear Throw, Rope Climb
If you fail an obstacle, you usually do 30 burpees. Good technique helps you avoid penalties and save energy.
My Spartan Training Plans
I’ve made several structured plans for athletes at different levels. These plans are based on my own experience and years of coaching.
| Plan | Level | Goal | Link |
|---|---|---|---|
| Spartan Basic | Beginner | First Sprint or Super | Try 7 days for free |
| Spartan Intermediate | Intermediate | Trifecta, Super, Beast | Try 7 days for free |
| Spartan Advanced | Advanced | For competitive athletes | Try 7 days for free |
Each plan includes:
- Weekly running and strength workouts
- Obstacle drills
- Tips for warm-up, recovery, pacing
- Easy-to-follow structure
If you want to level up fast and have weekly plan build for your needs. You can also aplly for 1:1 coaching by me (Richard Hynek).
Pro Tips from My Own Races
After racing over 100 times and coaching many athletes, here are a few important lessons:
- Train for terrain. Run on trails, not just flat roads.
- Run, Run and Run. Spartan is 70-80% about running. Do not skip running in your preparation.
- Practice carries often. Use buckets, sandbags, or heavy backpacks.
- Work on grip strength. It is one of the most common reasons people fail.
- Do simulation workouts. Combine running and obstacles in training.
- Focus on recovery. Stretch, eat well, sleep enough, and manage stress.
- Prepare mentally. Spartan Races are hard. You will feel pain and want to quit. Learn how to keep going.
Ready to Start?
If you want to be ready for race day, you need to train smart, not just hard. Use one of my plans or contact me for personal coaching.
📥 Download Your Spartan Plan
🔗 Choose Your Training Plan
🧗 Learn Obstacle Skills
🔗 Spartan Obstacle Tips
🎯 Want Personal Coaching?
🔗 Work 1-on-1 With Me