Spartan Stadion 12-Week: Training by Rich Ryan in TrainHeroic

Reinforced Running

Endurance, Obstacle Course Racing
Coach
Rich Ryan

12 Week Training Plan to help you prepare and dominate your next (or first) Spartan Race Stadion.

The program has the full scope of running, strength, and power workouts to cover all your bases for Spartan Stadion. 

Features
7 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
Easy Run with Striders 

A

Run

1 x 45:00

Monday
Stadion Benchmark

Speed Drills

A

Speed Drills

Walking Running x 8 each leg Dorsiflexion / Plantar Flexion Drill 2 x 10 each side A-skips 2 x 10 m B-skips 2 x 10 m Straight Leg Bounds 2 x 15-20 meter

B

Run

1 x 1.5

Conditioning

C

Stadion Benchmark

3 Rounds for time. 800 m Run 10 Burpees 400 M Run 20 Jumping Lunges (R/L = 2) 400 M Run 5 Triple Jumps (Single leg jump on right leg, single-leg jump on left leg, and a double leg jump x 5) - Work the transition hard to get into and out of "obstacles" quickly. - Find a pace that will work - this is still 3 miles of work. Don't kill yourself out of the gate. - Record your time.

D

Run

1 x 1.5

Tuesday
Easy Run (optional 

A

Run

1 x 45:00

Tuesday
OCR Strength Endurance 1.1

Warm - Up (E)

A

5 x Diaphram Strech 10 x Warrior Lunge with Twist (5 each side) 10 x Inch Worm 10 x Scap Push-up 10 x Bird Dog 10 x Glute Rainbow 2 Rounds 20 Air Squats 10 Burpees 5 Broad Jumps

B1

Russian KB Swing

3 x 8

B2

Quadruped Toe Taps

3 x 8

C1

Back Squat

3 x 10 @ 70 %

C2

Banded Pull-up

3 x 15

D1

Shoulder Press

3 x 10

D2

7/3 Repeaters

3 x 1

Conditioning

E

MSP Lunges

3 Rounds 6 Walking Lunges with 10-15 seconds rest x 2 Minutes. - Each rep should be as explosive as possible - choose a weight that you can move through as explosive as possible. If you can not explode through each rep then reduce the weight. - The short set and rest will help you work at a high rate of power for a longer duration. Rest 2-3 minutes after each round.

Wednesday
Short Stair Sprints

A

Run

1 x 1

B

Stair Sprint

6 x 0:10 @ 10

C

Run

1 x 2

Thursday
OCR Benchmark

A

Dead Hang

1 x MAX

B

Diamond Push-Up

1 x MAX

C

Pull-Up

1 x MAX

D

Towel Hang

1 x MAX

Conditioning

E

Blue

5 Rounds for time 20 Burpees Over Sandbag 15 Sandbag Front Squats 10 Pull-ups This workout is about the grit to keep moving. Hit the burpees fast without rest and move into the squats and pull-up with little transition. - Sub-SB Squat with dumbbell or Kb Front Squats

Friday
OCR Strength Endurance 2.1 w/ Anaerobic Capacity

Conditioning

A

Warm - Up (E)

5 x Diaphram Strech 10 x Warrior Lunge with Twist (5 each side) 10 x Inch Worm 10 x Scap Push-up 10 x Bird Dog 10 x Glute Rainbow 2 Rounds 20 Air Squats 10 Burpees 5 Broad Jumps

B1

Single Arm Russian KB Swing

3 x 5

B2

Single Leg Vertical Jump & Land

3 x 3

C1

Romanian Deadlift

3 x 10

C2

Push-Up

3 x 20

D1

Weighted Box Step-up

3 x 16

D2

7/3 Repeaters

3 x 1

Strength/Power

E

MSP Lunges

3 Rounds 6 Walking Lunges with 10-15 seconds rest x 2 Minutes. - Each rep should be as explosive as possible - choose a weight that you can move through as explosive as possible. If you can not explode through each rep then reduce the weight. - The short set and rest will help you work at a high rate of power for a longer duration. Rest 2-3 minutes after each round.

Conditioning

F

Anaerobic Capacity Repeats - Assault Bike

10 minutes easy 3 Rounds 30 Calories @ hard effort 2:30 minute easy 10 minutes easy - -HIt these at a hard pace - something you can sustain for the full distance it should feel hard by the end. Be careful to not kill yourself out of the gate. You want to start to feel that burn. - Can sub with 500 m rower/ ski erg, or 600 meter run @ sub mile pace.

Saturday
Long Aerobic 75

A

Run

1 x 45:00 @ 6

B

Rowing

1 x 30:00

Spartan Stadion 12-Week