A Brief Spartan Race Training Guide That Will Help You Place First

spartan race training

There is no doubt that Spartan races are more popular than ever. Considering the fact that there were over 1.2 million racers in 2019, and more scheduled to run in 2020, you may be wondering how to get a leg up against the stiff competition. 

Here are some ways to level up your Spartan Race training so you can finish on top.

Create a Training Plan

Just like getting ready for a long-distance race like a marathon, preparing for a Spartan Race starts with having a strong plan to achieve your race goals. We suggest creating a plan that is set 16 weeks ahead for a strong Spartan Race.

Some popular training cycles include training 5 days a week, ranging from 5 hours of training to upwards of 9 1/2 hours of training a week. If your goal is to finish first, you need to train like a pro. 

Include some of the following in your plan: 

  • Trail runs – medium length
  • Tempo Runs – longer distance
  • Speed Runs – short distance
  • Hill Runs – to build speed
  • Fartlek Runs – also known as intervals in running

By incorporating different kinds of runs 5 days a week for 16 weeks, you can trust your endurance and speed will be on point for race day. 

Spartan Race Training Exercises

Here is a list of our top 5 exercises to incorporate into your training. These should be done at least 3 days a week or more. 

1. The Burpee

Start in a push-up at the bottom position. Push up and hop your legs towards your chest. Push up with your feet jumping straight-up with hands overhead, and repeat from the beginning. 

2. Kettlebell Swing

Start with the kettlebell in front of your body. Reach down with both hands, swinging the kettlebell back between your legs. Swing the bell forward and pop your hips forward, bringing the kettlebell up to eye level, and repeat. 

3. Kettlebell Goblet Squat

Start with the kettlebell held close to your chest with both hands. Squat down until your thighs are parallel with the ground and return to standing position, and repeat. 

4. Bear Crawls

Start in a push-up position and then walk on your hands and feet. Crawl at least 50 yards. Work up to 100 yards. 

5. Ninja Jumps

Begin by standing with your arms straight in front of you. Jump and pull your knees up to your hands, and repeat. 


It goes without saying that if your goal is to place first, your nutrition should be on point. So we won’t discuss general nutrition habits, but rather your pre-race, during the race, and post-race meals. 

Pre-Race Meal

Your pre-race dinner should include carbohydrates for glycogen stores.

  • Dinner – pasta with turkey & meatballs with tomato sauce
  • Breakfast – whole wheat bagel with almond butter and a banana

During Race Fuel

Have gels handy for quick carb consumption. Take sips of water every 15 minutes.

Post Race Meal

Aim to have a carb to protein ratio of 4:1. Consider drinking chocolate milk within 30 minutes of finishing your race.

Final Thoughts

You’ve now learned some quick ways to level up your Spartan Race training. Placing first in a Spartan Race takes hard work, training, and dedication. With this short guide, you’ll be on your way to hitting your PR and rising the ranks as a top finisher. 

If you have a racer in your life, consider meeting them at the finish line with a gift. Your partner will love it, and it will give them a memory of the special day.