Training Update: Spartan Race Preparation
- bradleyhaag
- Aug 6, 2015
- 2 min read
After an awesome time racing the X-fit challenge and a 10 mile trail race, I did a little a swim, bike, run training before the Pacific Crest triathlon at of June. Both my training and the race were uneventful, so nothing to blog to about with that. Moving on I’ve ramped up my obstacle race training again for the upcoming Spartan Pac West race on August 8th. This event is considered a "sprint" consisting of a 3-5 mile obstacle course.
As I write this I’m just a few days out from the race and looking back on my training, I’m fairly happy with my consistency. The only thing I would have done different is spend more time running/hiking on the trails and less time cycling. I just was drawn to the bike several times a week for various rides taking time away from other disciplines. In the end it’s all good though! When you’re injury free and enjoy training, I don’t think you can ask for much more. On to my training:
PLAN LENGTH: June 29th-August 8th (6 week obstacle race prep)
GOALS:
Build fitness in short bursts of strengths followed by endurance
Improve endurance running fitness
Enjoy training!
OBJECTIVES:
Conduct 2 short (20-30min) strength workouts
Conduct 1 longer/hike run a week.
Conduct 1 short/fast run a week
Conduct 1 strength/run combined workout a week
As always practice daily mobility work.
Get on the bike as desired
WEEKLY PLAN:
Monday: 20-30min Strength workout (a mix of burpees, pull-ups, and a weighted carry)
Tuesday: 50-75min Long run/hike
Wednesday: 1-2 hours of bike commuting
Thursday: 20-30min fast run workout (30-60sec intervals)
Friday: 20-30min Strength workout (a mix of weight lunges, muscle-ups, and kettlebell work)
Saturday: Long group ride or rest day
Sunday: 30-45min Strength/run workout workout
As always stay up to date on my Facebook page.
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