Training for Spartan Race Sprint (Fitness Beginner)

KatKat1209

Hi all!

so I have got this crazy idea in my head to participate in a Spartan Race Sprint (6km+ & 20+Obstacles) this November 19th ... Well I'm more or less a Fitness Beginner so this sounds really crazy to me but I would like to have a goal which I can work towards to.

I started with Kickboxing Fitness around 4 weeks ago (going there twice a week usually Monday and Wednesday) and I love it. And I know - I need to start running too.
Do you think it's possible to get fit for this race in roughly 25 weeks? And I really would need help with a Training Plan which incorporates both running and strength - especially for the strength part.

Cheers,
Kat

slowbubblecar

I'd focus on the running (including hills and burpees. Expect some difficult terrain in the running depending on where it is located. It is possible to strength train and improve your running at the same time, but focusing on the things I mentioned will get you through the race.

x311sublimex

I would recommend hill training and if all possible on non paved terrain. Burpees are a must also. Everything else is pretty manageable. Ropes and the bars are probably the toughest obstacles but ive seen unfit 70-80 year olds complete this. Just do those things and have fun. My first one was tough and took me over two hours to complete but once you cross that goal it's life changing. But hills are probably the overall hardest thing going up and down. Also would highly recommend to bring a friend. They allow you to help each other out in the obstacles. I.E. Boost each other up on the walls and such.

TavistockToad

C25k if you're not a runner already

oh_happy_day

Burpees! Get your technique solid so that you can just get through them on autopilot. Upper body strength and grip strength increases your likilhood of success on the obstacles which decreases the amount of burpees you'll have to do. With your running work in some hills and off road runs. See if you can find a gym which has some of the obstacles so you can have a go. My gym has sessions every few months that non-members can pay to come to so they can try the rope climbs, monkey bars, walls, Hercules hoist etc.

KatKat1209

Thanks for the advice! I downloaded an C25k app today and just finished my first session. For starts I will only go on treadmill since weather is still a bit too hot and humid for me. And I will definitely start doing burpees (which demon came up with this exercise??!!) Guess that should keep me busy for the next 2 months

caitlinrn83

I'm training for the tough mudder and started from ground zero, so I'm right there with you. I just finished c25k and run 3x a week, and I started going to a bodypump class at the gym 2x a week. I asked a similar question a few days ago, and upper body, upper body, upper body was repeated!

Noelani1503

The Spartan website has training plans too. I think there's one to work up to a sprint from a beginner level, but I don't know how long it is.

Pam_Shebamm

I haven't done a Spartan yet (I have my first one on June 11th - also a sprint).

I know that burpees are a big thing. I also know from doing other OCR's that upper body strength is important. Also, grip strength. And obviously running.

aub6689

I found interval running was more helpful for my training--because you are running between obstacles and up hills. So I did a lot of strength workouts mixed with 400 m runs. Definitely work on your burpees just in case, but I found my strength training background made all the obstacles very doable (except I'll admit a fellow Spartan racer did politely take me off the 8 foot wall--I'm still crushing on him, lol). So run, lift, run some more and have fun!

Noelani1503

http://www.spartan.com/en/training/how-to-train/spartan-sprint-training-plan?article=35593

Here's their couch to sprint training plan. They email it to you. Looks like it's 5 weeks. You can also sign up for workout of the day emails.

KatKat1209

Thanks - signed up for the Spartan training plan.. let's see what they will send to me

@aub6689 - I can totally understand you and your awesome for doing the run already
@caitlinrn83 & @amyrebeccah - you're fantastic for doing those runs already
@Chi_Warrior - Good luck for the sprint

Now the idea doesn't sound so crazy anymore after hearing from you - especially since I'm not the only one that wants to do this as total beginner

samhennings

I did a Spartan Sprint last year, almost the same situation as you.
Hit late April, complete fitness novice, and had until late Sep to be prepared.
I focused on weight training mostly. Because I hated running, and liked lifting things.

Having done the race I would not recommend that approach!

I would certainly work on strength, though focused more on bodyweight excerises (push ups/pull ups/burpees, any calisthenics as well) but the big fail for me was stamina. I suffered big time from running out of "go".

So I would highly recommend you keep going with C25K and really focus on your cardio ability.

esjones12

You absolutely have enough time to be in better shape for the Sprint. Definitely work on cardio and running as well as strength (body weight and weights). Starting with their plan sounds like a good idea. What you don't want to do is completely unprepare (as it will not be as much fun) or train too hard too fast and hurt yourself.

Good luck and feel free to DM me any specific questions! I've run quite a few of these