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Spartan Beast 5-Week Prep
5-week Spartan Beast preparation program. Combines trail running, hill repeats, heavy strength & carries, and full OCR simulation circuits. Built to finish race day strong.
5 weeks
Duration
~200 km
Total Running
Finish
Goal Time
June 13, 2026
Target Race
Week 1 — Foundation
Weekly Volume: ~35 km
| Day | Date | Training | Run |
|---|---|---|---|
| Mon | May 11 | 6–8 km easy run + 15 min incline walk + mobility & sauna | 7 km |
| Tue | May 12 | Strength + Carries: trap bar DL 4×5, Bulgarian split squat 3×10, pull-ups 4 sets, DB press 3×10, farmer carries + dead hangs | — km |
| Wed | May 13 | Hill Intro: 8 × 60 sec uphill, walk/jog down, 50 walking lunges | — km |
| Thu | May 14 | Spartan Circuit 4 rounds: 800m run, 15 burpees, 10 pull-ups, 20 box step-ups, 40m carry, dead hangs | — km |
| Fri | May 15 | 5–6 km recovery run + 20 min incline walk + sauna | 6 km |
| Sat | May 16 | 45-min HIIT class + optional grip work | — km |
| Sun | May 17 | Long run 14–16 km easy (trails preferred) | 15 km |
Mon · May 11
6–8 km easy run + 15 min incline walk + mobility & sauna
Tue · May 12
Strength + Carries: trap bar DL 4×5, Bulgarian split squat 3×10, pull-ups 4 sets, DB press 3×10, farmer carries + dead hangs
Wed · May 13
Hill Intro: 8 × 60 sec uphill, walk/jog down, 50 walking lunges
Thu · May 14
Spartan Circuit 4 rounds: 800m run, 15 burpees, 10 pull-ups, 20 box step-ups, 40m carry, dead hangs
Fri · May 15
5–6 km recovery run + 20 min incline walk + sauna
Sat · May 16
45-min HIIT class + optional grip work
Sun · May 17
Long run 14–16 km easy (trails preferred)