By strategically blending running, strength, and conditioning sessions, our Project 300 program will help you develop a well-rounded fitness foundation for long-term performance and health. Each week for 28 weeks, you'll have five days of work, one day of active recovery of choice, and one rest day. Each day, your workouts will be one of the following (except for Sunday, which will always be your rest day):
Running and Strength: steady runs with targeted strength training
Conditioning: high-intensity, full-body sessions
Strength: focused strength training
Long Run
Your running distance will begin at 3 miles and you'll work up to a max distance of 13.1 miles. This program will be released on a weekly basis. If you missed Week 1, find that here to get started. If you've already completed your first week, congratulations! You've done the hardest part: starting. Now let's keep that momentum rocking into Week 2.
Ready to crush the rest of your week? Find the rest of this week's workouts and finish strong! Our expert Spartan trainers are dropping new workouts every month to get you race ready with Spartan EDGE.
What are the benefits of adding mobility exercises to your workouts?
Each week throughout the Project 300 program, you'll have an active recovery day that's engineered to focus in on controlled transitions and/or deep stretches, refresh your body, refocus your mind, and tap into the enthusiasm that will keep you going for 28 weeks strong. Here's why adding a mobility workout to your weekly programming is always a good idea:
Relieves muscle and joint stiffness
Increases range of motion
Improves functional movement and ability to do everyday tasks
Improves mental focus
Preserves joint health
01
Monday: Running and Strength
Let's start the week off strong with a 50-minute workout that combines running with targeted strength work to build endurance, power, and durability for well-rounded athletes. Fire up the treadmill for this one, or get your miles in outside. Here we go.
Warm-Up (2 sets, 30 seconds each):
Alternating open-and-close the gates
Inchworms
High plank to alternating downward dog twists
Alternating forward lunge-to-twists
Jumping jacks
Run:
Run for 3 miles at an easy pace and aim to maintain the same pace throughout the run. We recommend cycling for 9 miles for a low-impact substitution.
Strength (3 sets):
40 push-ups to downward dogs
40-second bear plank walks
40-second low plank holds
40-second rest
Cool Down (1 set, 60 seconds each):
Child's pose hold
Child's pose hold (right)
Child's pose hold (left)
Alternating scorpion holds
02
Tuesday: Conditioning
In just 20 minutes, this bodyweight conditioning workout will help you perform continuous, controlled movements that will make it easier to build endurance, coordination, and full-body strength without external load.
Warm-Up (2 sets, 30 seconds each):
Ground to overheads
Inchworms
Squat walkouts
Alternating reverse lunges
Hand release burpees
Conditioning:
Complete as many rounds of the following as you can (AMRAP) in 12 minutes with no rest. It's going to burn, but you've got this. Push through.
10 touchdown jacks
8 froggers
6 alternating jumping lunges
4 no-jump burpees
Cool Down (1 set, 60 seconds each):
Scorpion hold (right)
Scorpion hold (left)
Feeling amped up, inspired, and ready to crush the rest of your week? Find the rest of this week's workouts in the app and finish on a high note this Friday.
