June 2014 kicks off the start of my quest for the Spartan Race Trifecta. A Spartan Race is a challenging, obstacle course race. Spartan Race hosts events worldwide and offers a variety of distances for racers of every level. What sets Spartan Races apart from other obstacle course races is their demand for excellence, competitive nature, and perhaps most unmistakably of all, the notorious 30-burpee penalty for failure to complete individual obstacles.
Spartan Race offers three distinct races: the Spartan Sprint (3+ miles with 15+ obstacles), the Super Spartan (8+ miles with 20 + obstacles), and the brutal Spartan Beast (12+ miles with 25+ obstacles). The Spartan Trifecta is earned when each one of these races is completed within one-calendar year. In my case, it will be done over the course of one summer… THIS SUMMER! And I am super excited for it.
First will be the Connecticut Spartan Sprint at the end of June. The race will be held at Mohegan Sun and promises to be an intense start to the race season. My training is fully underway, and I thought I’d give you guys a little peek into my weekly training regimen:
Day One – Agility/ Speed Work – (4-8 x 40m-100m sprints- sometimes assisted, sometimes resisted – finish with ladder and cone drills)
Day Two – Aerobic Intervals and Core Work (8x400m-800m repeats with core work during recovery intervals 2:1 work: recovery ratio, 80%+ Max HR)
Day Three – Strength Training – (my strength training consists predominantly of “functional” movements – i.e., Olympic Lifts, Squats, Deadlifts, Compound Pushes and Pulls)
Day Four – Active Recovery (walk, foam roll, stretch, etc.)
Day Five – Power Training – (focus is to produce force with a high rate of speed – may include Olympic Lifts – also box jumps, med ball slams, plyo pull-ups, chest depth drops, KB swings, etc.)
Day Six – long run/hike day – (the goal here is to get outside – I love trails- and move forward for as long or longer than I expect to be on the Spartan Sprint Course – in this case probably 60-90 minutes… and I don’t care about distance but I do try to work in hills and plenty of elevation… alternate weeks I’ll incorporate some heavy carries for part of the workout i.e. sandbag, slosh tube, etc.)
Day Seven – Recovery and weekly meal planning/grocery shopping.