SPARTAN MOUNTAIN SERIES

TRAINING PLAN
Our Spartan Mountain Series training program is designed to introduce Spartans of all skill levels to the proper
training needed to get up, down and through whatever each Mountain Series race throws at you. Your legs will
be tested, your grip will grow stronger, and just when you think you can’t quite make it up any higher, your body
will shut your mind off and continue trekking. Over the next four weeks, you will maximize your leg strength, while
also growing your upper body strength to help you to overcome the most signature of Spartan obstacles. With the
addition of mountain-specific cardio workouts, you are sure to be completely prepared for the steepest of climbs.

Get ready, Spartan. You’re about to run head first into the toughest and most effective
Spartan Training Program to date.
THE PLAN
Find exercise demonstrations and additional resources on Spartan Life.
SPARTAN MOUNTAIN SERIES TRAINING PLAN MONDAY | PG. 4

DAY OF WEEK DATE: DATE: DATE: DATE:

MON. DAY 1 DAY 8 DAY 15 DAY 22

SETS/REPS/RPE

EXERCISE FILL IN RESULTS

4x100m RPE: 7 5x100m RPE: 9 4x150m RPE: 8 3x50m RPE: 6

PANCAKE PUSH

4x8 RPE: 7 5x8 RPE: 9 4x12 RPE: 8 3x6 RPE: 6

SQUAT AND PRESS

4x8 RPE: 7 5x8 RPE: 9 4x12 RPE: 8 3x6 RPE: 6

DECLINE PUSH UP

4x8 RPE: 7 5x8 RPE: 9 4x12 RPE: 8 3x6 RPE: 6

SUITCASE-GRIP
WALKING LUNGES

4x8 RPE: 7 5x8 RPE: 9 4x12 RPE: 8 3x6 RPE: 6

MODIFIED
HANDSTAND PUSH UP

4x5 RPE: 7 5x6 RPE: 9 4x8 RPE: 8 3x6 RPE: 6

TURKISH GET UP

4x8 RPE: 7 5x8 RPE: 9 4x12 RPE: 8 3x6 RPE: 6

BULGARIAN
SPLIT SQUATS

4x8 RPE: 7 5x8 RPE: 9 4x12 RPE: 8 3x6 RPE: 6

BELLY PRESS

PLANK W/ OPPOSITE 4x8 RPE: 7 5x8 RPE: 9 4x12 RPE: 8 3x6 RPE: 6
ARM AND LEG RAISE

INCLINE 1/4 MILE 1/4 MILE SPEED 1/2 MILE 1/4 MILE SPEED 1/2 MILE 1/2 MILE SPEED 1/4 MILE 1/4 MILE SPEED
INCLINE RPE: 7 3–4 MPH RPE: 7 RPE: 8 3–4 MPH RPE: 8 RPE: 8 3–4 MPH RPE: 7 RPE: 6 3–4 MPH RPE: 6
BUCKET
JOG–15%
CARRY–15%
SPARTAN MOUNTAIN SERIES TRAINING PLAN TUESDAY | PG. 5

DAY OF WEEK DATE: DATE: DATE: DATE:

TUES. DAY 2 DAY 9 DAY 16 DAY 23

SETS/REPS/RPE

EXERCISE
FILL IN RESULTS

5 MIN RPE: 5–6 5 MIN RPE: 5–6 5 MIN RPE: 5–6 5 MIN RPE: 5–6
WARM UP:
5% INCLINE JOG

20 SEC RPE: 9 30 SEC RPE: 9 40 SEC RPE: 9 15 SEC RPE: 9

HILL SPRINT
(15% OR ON HILL)

40 SEC RPE: 0–4 45 SEC RPE: 0–4 60 SEC RPE: 0–4 30 SEC RPE: 0–4
JOG INTERVAL

REPEAT 10 TIMES REPEAT 12 TIMES REPEAT 15 TIMES REPEAT 8 TIMES

TIMES THROUGH

COOL DOWN: 2 MIN RPE: 6–7 2 MIN RPE: 6–7 2 MIN RPE: 6–7 2 MIN RPE: 6–7
5-10% INCLINE
BRISK WALK

WORKOUT INFO:
If performing on a treadmill, recovery jog at 0%.
Bring treadmill back to 15% with 10 seconds left of the jog

PACE: SPRINT: RECOVERY JOG

10K PR Pace 10K PR PACE—2MPH
(Ex: 10K–60min = 6.2 mph) (EX: 4.2MPH)
SPARTAN MOUNTAIN SERIES TRAINING PLAN WEDNESDAY | PG. 6

DAY OF WEEK DATE: DATE: DATE: DATE:

WED. DAY 3 DAY 10 DAY 17 DAY 24

SETS/REPS/RPE | Perform the following workout in a circuit. Finish each exercise once before returning to the start.

EXERCISE FILL IN RESULTS

4x8 RPE: 7 5x8 RPE 9 4x12 RPE 8 3x6 RPE 6

PANCAKE SWING

4x100m RPE: 7 5x100m RPE 9 4x150m RPE 8 3x50m RPE 6

BEAR CRAWL

4x8 RPE: 7 5x8 RPE 9 4x12 RPE 8 3x6 RPE 6

DOUBLE SUITCASE
GRIP STEP UPS

4x8 RPE: 7 5x8 RPE 9 4x12 RPE 8 3x6 RPE 6

PANCAKE DEAD LIFT

4x5 RPE: 7 5x6 RPE 9 4x8 RPE 8 3x6 RPE 6

PULL UPS

4x8 RPE: 7 5x8 RPE 9 4x12 RPE 8 3x6 RPE 6

HANGING LEG RAISES

4x8 RPE: 7 5x8 RPE 9 4x12 RPE 8 3x6 RPE 6

COOK HIP LIFT ON
BEANCH

4x8 RPE: 7 5x8 RPE 9 4x12 RPE 8 3x6 RPE 6

INVERTED ROW

4x8 RPE: 7 5x8 RPE 9 4x12 RPE 8 3x6 RPE 6

IN-LINE CHOPS

INCLINE JOG— 1 MILE 2 MILE 3 MILE 1 MILE

5% INCLINE/LOCAL
HILL (DON’T REPEAT) TIME: TIME: TIME: TIME:
SPARTAN MOUNTAIN SERIES TRAINING PLAN THURSDAY | PG. 7

DAY OF WEEK DATE: DATE: DATE: DATE:

THURS. DAY 4 DAY 11 DAY 18 DAY 25

SETS/REPS/RPE | Perform the following workout in a circuit. Finish each exercise once before returning to the start.

EXERCISE FILL IN RESULTS

3x15sec RPE: 6 4x20sec RPE: 6 4x30sec RPE: 7 3x10sec RPE: 5

WALL SITS

3x10 RPE: 6 4x12 RPE: 6 4x15 RPE: 7 3x10 RPE: 5

DEAD HANG

3x10 RPE: 6 4x10 RPE: 6 4x12 RPE: 7 3x8 RPE: 5

SL REACH

3x10 yards RPE: 6 4x10 yards RPE: 6 4x20 yards RPE: 7 3x10 yards RPE: 5
LATERAL APE WALK

3x30 RPE: 6 4x35 RPE: 6 4x45 RPE: 7 3x20 RPE: 5

ARM BAR

3x10 RPE: 6 4x10 RPE: 6 4x12 RPE: 7 3x8 RPE: 5

GLUTE BRIDGES

3x10 RPE: 6 4x10 RPE: 6 4x12 RPE: 7 3x8 RPE: 5

DEAD BUG

3x10 RPE: 6 4x10 RPE: 6 4x12 RPE: 7 3x8 RPE: 5

BODY SAW

3x10 RPE: 6 4x12 RPE: 6 4x15 RPE: 7 3x10 RPE: 5

HOLLOW HOLD
SPARTAN MOUNTAIN SERIES TRAINING PLAN FRIDAY | PG. 8

DAY OF WEEK DATE: DATE: DATE: DATE:

FRI. DAY 5 DAY 12 DAY 19 DAY 26

SETS/REPS/RPE | Start each day with a 5 min warm up jog at elevation and speed of your choosing. Perform the following workout top to bottom.

EXERCISE FILL IN RESULTS

4X @10K PR SPLIT
4X @ 10K PR SPLIT RPE: 8 5x @ 10K PR SPLIT RPE: 8 10sec RPE: 9
3x @ 10K PR SPLIT RPE: 6–7
1/4 MILE SPRINT UPHILL

4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6–7

JUMPING PULL UP

4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6–7

POWER PUSH UPS

4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6–7

ALTERNATING SPLIT
SQUAT JUMPS

VERTICAL 4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6–7
PANCAKE TOSS

4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6–7

ICE SKATERS

4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6–7

PANCAKE SLAMS

BOX-TO-GROUND 4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6–7
BROAD JUMPS

4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6–7

BURPEES
SPARTAN MOUNTAIN SERIES TRAINING PLAN SATURDAY | PG. 9

DAY OF WEEK DATE: DATE: DATE: DATE:

SAT. DAY 6 DAY 13 DAY 20 DAY 27

TIME | Start each day with a 5 minute warm up jog at elevation and speed of your choosing. Perform the following workout top to bottom.

EXERCISE FILL IN RESULTS

1:00 2:00 2:00 1:00

0% INCLINE—
10K PR PACE

5% INCLINE— 1:00 2:00 2:00 1:00

10K–2MPH

0% INCLINE— 1:00 1:00 2:00 1:00

10K PR PACE

1:00 2:00 2:00 1:00

6% INCLINE—
10K–2MPH

1:00 1:00 2:00 1:00

0% INCLINE—
10K PR PACE

7% INCLINE— 1:00 2:00 2:00 1:00

10K–2MPH

0% INCLINE— 1:00 1:00 2:00 1:00

10K PR PACE

8% INCLINE— 1:00 2:00 2:00 1:00

10K–2MPH

0% INCLINE— 1:00 1:00 2:00 1:00

10K PR PACE

1:00 2:00 2:00 1:00

9% INCLINE—
10K–2MPH
SPARTAN MOUNTAIN SERIES TRAINING PLAN SATURDAY | PG. 1 0

DAY OF WEEK DATE: DATE: DATE: DATE:

SAT. DAY 6 DAY 13 DAY 20 DAY 27

TIME | Start each day with a 5 minute warm up jog at elevation and speed of your choosing. Perform the following workout top to bottom.

EXERCISE FILL IN RESULTS

1:00 1:00 2:00 1:00

0% INCLINE—
10K PR PACE

10% INCLINE— 1:00 2:00 2:00 1:00

10K–2MPH

0% INCLINE— 1:00 1:00 2:00 1:00

10K PR PACE

1:00 2:00 2:00 1:00

11% INCLINE—
10K–2MPH

1:00 1:00 2:00 1:00

0% INCLINE—
10K PR PACE

12% INCLINE— 1:00 2:00 2:00 1:00

10K–2MPH

1:00 1:00 2:00 1:00

0% INCLINE—
10K PR PACE

13% INCLINE— 1:00 2:00 2:00 1:00

10K–2MPH

0% INCLINE— 1:00 1:00 2:00 1:00

10K PR PACE

1:00 2:00 2:00 1:00

14% INCLINE—
10K–2MPH
SPARTAN MOUNTAIN SERIES TRAINING PLAN SATURDAY | PG. 1 1

DAY OF WEEK DATE: DATE: DATE: DATE:

SAT. DAY 6 DAY 13 DAY 20 DAY 27

TIME | Start each day with a 5 minute warm up jog at elevation and speed of your choosing. Perform the following workout top to bottom.

EXERCISE FILL IN RESULTS

1:00 1:00 2:00 1:00

0% INCLINE—
10K PR PACE

15% INCLINE— 1:00 2:00 2:00 1:00

10K–2MPH

0% INCLINE— 1:00 2:00 2:00 1:00

10K PR PACE
SPARTAN MOUNTAIN SERIES TRAINING PLAN SUNDAY | PG. 1 2

DAY OF WEEK DATE: DATE: DATE: DATE:

SUN. DAY 7 DAY 14 DAY 21 DAY 28

TIME | Document how long you spent on methods you use and log your mood from 1 (Bad) to 10 (Good).

METHOD MOOD 1–10

TIME: TIME: TIME: TIME:

YOGA

TIME: TIME: TIME: TIME:

MEDITATION

TIME: TIME: TIME: TIME:

MASSAGE

TIME: TIME: TIME: TIME:

FOAM ROLLING

TIME: TIME: TIME: TIME:

STRETCHING

TIME: TIME: TIME: TIME:

OTHER:

TIME: TIME: TIME: TIME:

TIME: TIME: TIME: TIME:

TIME: TIME: TIME: TIME:

SPARTAN MOUNTAIN SERIES TRAINING PLAN RESOURCES | PG. 1 3

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