Spartan Race

[RightintheFace]

Hey guys. I've done 5 and 10K races before, so this isn't about run training advice. I just signed up for an Obstacle Race in late April, and 2 more in July/August, respectively. I've never trained for anything like this specific event before, and wanted to see if anyone had any specific ideas for training strategies.

Thus far, I'm running 3 days a week (not too worried about this aspect. The first 2 races are only 5K and the one in August is a 13K but I have plenty of time to prepare). I'm also cross-training (biking, swimming, etc) in cardio 3 days a week. I'm lifting 2 days per week, because I want to be strong and especially have good explosive strength for vaulting over walls, etc. and then I'm reserving 2 days per week for what my training log is calling "unconventional training. Ideas so far:
-Loading my backpack with sandbags and doing some hill runs
-Sled pulls/tire flips
-Farmers walk style events with large cinder blocks for grip training
-Running over to local playgrounds to do hanging activities (pullups, back and forth on the monkey bars multiple times, etc.)
-going to local state parks and hauling logs (think 100 pounds or so)
-Specialized workouts like the "300" workout or the "Spartan" workout from Men's Health Magazine.


Any other ideas? Comments on training frequency, strategy, etc?

 

[wayne2000**]

Just signed up for a 5k one in August, in Yorkshire, England. I play rugby but have not done anything like this before, so would also be interested to see what people have to say about the training for it.

 

[RightintheFace]

Bump. Really, guys, nothing?

 

[rookie belt]

thus far, I'm running 3 days a week (not too worried about this aspect. The first 2 races are only 5K and the one in August is a 13K but I have plenty of time to prepare). I'm also cross-training (biking, swimming, etc) in cardio 3 days a week. I'm lifting 2 days per week, because I want to be strong and especially have good explosive strength for vaulting over walls, etc. and then I'm reserving 2 days per week for what my training log is calling "unconventional training. Ideas so far:
-Loading my backpack with sandbags and doing some hill runs
-Sled pulls/tire flips
-Farmers walk style events with large cinder blocks for grip training
-Running over to local playgrounds to do hanging activities (pullups, back and forth on the monkey bars multiple times, etc.)
-going to local state parks and hauling logs (think 100 pounds or so)
-Specialized workouts like the "300" workout or the "Spartan" workout from Men's Health Magazine.


Any other ideas? Comments on training frequency, strategy, etc?

Not my area of expertise. But they say train close to what your goals are, and you certainly seem to be doing it. Since its an endurance exercise I know how to build muscle for endurance.
1-2 exercises for a muscle group (I need to double check this)
Do 13-20 reps, 50 percent of 1 rm, or what you believe you can do 13-20 reps for. Take a max of 1 minute for rest. I think it was 3-6 sets I need to double check. This is good for stronger legs without casuing capiliary dilution (where you have too much muscle and its not being oxygenated fast enough)

Imo the best explosive exercise you could is power cleans. The form doesn't have to be beautiful. Youtube usain bolt power clean. As simple as him form, that would certainly help with explosiveness. High reps usually leave me gasping for air.

Start Carbo loading with complex carbs 3 days prior to run, it will definately help you a lot.

There isn't much you can do with weights if your doing 5k runs. I've heard they stay slim so they have to drag less weight.

 

[NurseKnuckles]

Hey guys. I've done 5 and 10K races before, so this isn't about run training advice. I just signed up for an Obstacle Race in late April, and 2 more in July/August, respectively. I've never trained for anything like this specific event before, and wanted to see if anyone had any specific ideas for training strategies.

Thus far, I'm running 3 days a week (not too worried about this aspect. The first 2 races are only 5K and the one in August is a 13K but I have plenty of time to prepare). I'm also cross-training (biking, swimming, etc) in cardio 3 days a week. I'm lifting 2 days per week, because I want to be strong and especially have good explosive strength for vaulting over walls, etc. and then I'm reserving 2 days per week for what my training log is calling "unconventional training. Ideas so far:
-Loading my backpack with sandbags and doing some hill runs
-Sled pulls/tire flips
-Farmers walk style events with large cinder blocks for grip training
-Running over to local playgrounds to do hanging activities (pullups, back and forth on the monkey bars multiple times, etc.)
-going to local state parks and hauling logs (think 100 pounds or so)
-Specialized workouts like the "300" workout or the "Spartan" workout from Men's Health Magazine.


Any other ideas? Comments on training frequency, strategy, etc?

I like those ideas for this kind of race. I plan to do the Tough Mudder one day and this is a great idea!

In all honesty there is nothing you can do specifically for this type of race other than making sure you know the movements you are going to be faced with and train for them... vaulting and wall climbs, etc... are easy to train for because there are things all over the place while you run...

I like to incorporate burpees, push-ups jumping jacks, mountain climbers, etc... while I run.

 

[RightintheFace]

Not my area of expertise. But they say train close to what your goals are, and you certainly seem to be doing it. Since its an endurance exercise I know how to build muscle for endurance.
1-2 exercises for a muscle group (I need to double check this)
Do 13-20 reps, 50 percent of 1 rm, or what you believe you can do 13-20 reps for. Take a max of 1 minute for rest. I think it was 3-6 sets I need to double check. This is good for stronger legs without casuing capiliary dilution (where you have too much muscle and its not being oxygenated fast enough)

Imo the best explosive exercise you could is power cleans. The form doesn't have to be beautiful. Youtube usain bolt power clean. As simple as him form, that would certainly help with explosiveness. High reps usually leave me gasping for air.

Start Carbo loading with complex carbs 3 days prior to run, it will definately help you a lot.

There isn't much you can do with weights if your doing 5k runs. I've heard they stay slim so they have to drag less weight.

Only problem is, this isn't just a 5K run. I NEED that muscle to handle the obstacles.

Other new ideas:
There's a kids park by my house. My Tuesday night workout this week is going to be running there, running sprints on their big grassy field, then going over to the playground equipment for pullups, dips, climbing the monkey bars with and without using my legs (many of these races involve rope climbs over pits of mud, etc.), and since it's kids equipment, I'm also going to climb up and over it repeatedly to simulate scaling a wall. Then I'll run home.

Thoughts?

BTW, today's workout was a 1.5 mile swim (800 warmup including kick, pull drills, then a long distance swim of 750 meters (training for my 1500M open water race in May) then a HIIT/anaerobic set, then a cooldown) and a 6-7-8-7-6 mph run where I'd walk 1 minute, run 5, for 5 sets (30 m total). Then I lifted legs only for about a half hour. I didn't want to do too much there, because I'm doing my big heavy lifting day tomorrow.

 

[rookie belt]

im gonna google more info on this race. Maybe I dont really understand it.

 

[RightintheFace]

SPARTAN RACE Obstacle Racing - Spartan Sprint & Super Spartan obstacle course trail races and the Spartan Beast and Death Race endurance race
Hero Rush | The Obstacle Race Course & Experience Created by Firefighters

 

[Modern Warrior1]

I might do one of these soon.

 

[TeddyRoosevelt]

I don't think you need a ton of "unconventional training." In fact, I think it might end up being counter-productive.

Just be in good cardiovascular shape, with good cardiac output. Also have reasonable strength and muscular endurance in your lower body and upper-body pulling muscles.

So, run and do some pull ups. And then whatever else makes you happy.

I'm doing a Tough Mudder in about a month, and I'm not doing any training specifically for it. It's just a long run with some other stuff thrown in. Be in good shape; you'll be fine. Sometimes simple is better.

 

[RightintheFace]

Good luck on the Mudder. I'm not quite ready for that distance yet. Working my way up.

 

[livingdeadmoose]

Not my area of expertise. But they say train close to what your goals are, and you certainly seem to be doing it. Since its an endurance exercise I know how to build muscle for endurance.
1-2 exercises for a muscle group (I need to double check this)
Do 13-20 reps, 50 percent of 1 rm, or what you believe you can do 13-20 reps for. Take a max of 1 minute for rest. I think it was 3-6 sets I need to double check. This is good for stronger legs without casuing capiliary dilution (where you have too much muscle and its not being oxygenated fast enough)

Imo the best explosive exercise you could is power cleans. The form doesn't have to be beautiful. Youtube usain bolt power clean. As simple as him form, that would certainly help with explosiveness. High reps usually leave me gasping for air.

Start Carbo loading with complex carbs 3 days prior to run, it will definately help you a lot.

There isn't much you can do with weights if your doing 5k runs. I've heard they stay
slim so they have to drag less weight.

Ummmm NO! Ignore this advice.

TS, like you've already said, strength is important. Doing a bajillion reps of everything won't get you ready for a race. And please inform yourself on how to perform oly lifts correctly if you
decide to do them. And lifting weights won't "weigh you down". That's one of the biggest S&C myths.

 

[lts5025]

This Spartan Race seems like the kind of event that requires you to be prepared for the unknown and unknowable.

You know what prepares you for the unknown and unknowable? Crossfit.

So do Crossfit.

 

[RightintheFace]

Ummmm NO! Ignore this advice.

TS, like you've already said, strength is important. Doing a bajillion reps of everything won't get you ready for a race. And please inform yourself on how to perform oly lifts correctly if you
decide to do them. And lifting weights won't "weigh you down". That's one of the biggest S&C myths.

Thanks for the advice man. VERY luckily, I happen to work with an honest-to-goodness former olympic powerlifter. He's in his 50's now and still lifts about double what I do. Dude's a freak.

 

[RightintheFace]

This Spartan Race seems like the kind of event that requires you to be prepared for the unknown and unknowable.

You know what prepares you for the unknown and unknowable? Crossfit.

So do Crossfit.

Holy shit yeah! I'mma find a Crossfit guy to work with me a little bit.

Nice idea, thanks.

 

[pacolargo]

Find a river and try to run along the edge ( about 1 foot deep water ), find some mud/sand and run it and do a burpee every 50 yards or so.

 

[rookie belt]

looks like farmers walk will help with the grip strength that you need to be able to hold onto wet ropes. get a stronger back. but in the end your just fighting against yourself. its all body weight things in this. do box jumps for explosions, lots of pull ups too.

this looks fun

 

[grrthetree]

I don't think you need a ton of "unconventional training." In fact, I think it might end up being counter-productive.

Just be in good cardiovascular shape, with good cardiac output. Also have reasonable strength and muscular endurance in your lower body and upper-body pulling muscles.

So, run and do some pull ups. And then whatever else makes you happy.

I'm doing a Tough Mudder in about a month, and I'm not doing any training specifically for it. It's just a long run with some other stuff thrown in. Be in good shape; you'll be fine. Sometimes simple is better.

This.

People make these races seem way harder than they actually are, then they strap cameras to their chests and post videos on facebook and youtube of how badass they are.

I did the Florida super spartan, and it was 8 miles. None of the obstacles were too hard, but some of the grip obstacles get tricky because people are muddy and don't wipe off before they try an obstacle out. So that person fails the obstacle and makes it harder for the person behind them.

If you can run, you can do this race. Soccer moms are out there doing it, you'll be fine.

The spartan race was harder than the tough mudder, only because if you fail a spartan obstacle you have to do 30 burpees.

 

[moyy]

These look so awesome and manly, wish they had them in Portugal.

 

[BRF]

SPARTAN RACE Obstacle Racing - Spartan Sprint & Super Spartan obstacle course trail races and the Spartan Beast and Death Race endurance race
Hero Rush | The Obstacle Race Course & Experience Created by Firefighters

Are you going a 5k/10k race or are you doing the death race? Big difference in preparation.

I did the Warrior Dash last year and I'm doing it again in June. That is just a 5k with 10 or so obstacles. Honestly, the best thing you can do to train for this is running like you are doing now. The biggest recommendation I can make is incorporating hills into your routine as that is where the majority of the people flame out. The race in Ohio starts out with a 2-300m run across a field then into the woods where it goes up hill for about 1/4 mile. (I didn't do any crazy unconventional training last year. I do triathlons in teh summer so that was the only training I went in with. After doing it last year and knowing what to expect, the only thing I'm really doing different to prepare this year is a lot more hill training.) THat's how it starts and I would guess 90% of people are already walking by the top of the hill just because they are out of shape.

Strength training isn't going to benefit you a lot imo. It certainly can't hurt but it won't make or break your performance. Most of the obstacles in the WD were balance and agility based. The only real strength requirements were climbing up and over cars, a 25-30' military style cargo net and stuff like that. There are just as many people in this race for the beer and party after the race as there are people trying to make a competitive run at it.

If you are doing the Spartan Death Race, I have zero advice. A buddy of mine did it last year and said it was like what you see on tv watching the Navy Seal hell week training minus the shooting. They basically just sleep deprive you for 48 hrs trying to mentally break you if you don't physically break first. I think there is a 90% rate of entries that don't finish. He said the start was set for 6am on a saturday and they had a pre race meeting friday night at 9pm. Well, they were told it was a pre race meeting. When they showed up, they were told that was the start of the race. They had to do 1,000 burpees and then head out for the course. No thanks.