Spartan Super Training Program: Training by Rich Ryan in TrainHeroic

Reinforced Running

Coach
Rich Ryan

Features
1 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
5k Baseline

A

Run

1 x 15:00

B

Run

1 x 3.1

C

Run

1 x 15:00

Monday
Easy Run 

A

Run

1 x 45:00

Tuesday
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 - Sub pull-ups with jumping pull-ups if needed.

Wednesday
Easy Hill Volume

Easy Hill Volume

A

40 minutes 5 minutes @ 12%+ on treadmill 5 minutes flat - Repeat for 40 minutes. -Keep all running effort at very easy and sustainable pace. Keep HR at MAF + 10 and under (180-age + 10 seconds) or be able to breathe through your nose the entire effort. - Option to run outside on a hill course. - Option to add 20 total minutes of easy flat running for volume

Thursday
OCR General Strength 1.1

Warm-up

A

Warm - up (G)

Diaphram Strech x 5 Bird Dog x 10 reps Finger Tip Plank x 30 seconds Cat-Cow x 10 reps Forearm Stretch x 30 - 60 second Palms up Forearm Stretch (place back of the hands on the ground) x 30 - 60 second Wrist CARS x 5 each direction 3 Rounds 10 Jumping Lunges 10 Air Squats

B1

Paloff Press Lunge

B2

Dead Bug

C1

MaxHangs

C2

Standing DB Press

3 x 10

D

Back Squat

5, 5, MAX @ 65, 75, 85 %

E1

Kroc Row

3 x 15

E2

Max Effort Vertical Jump

3 x 4

Conditioning

F

MSP Lunges

3 Rounds 6 x 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.

Thursday
Easy Run  or cross-training option

A

Run

1 x 45:00

Friday
Aerobic Carry Run

Conditioning

A

Aerobic Carry Intervals

5 Rounds 1200 m easy run 400 m easy carry - done all at an easy and comfortable pace.

Saturday
Long Easy Run 

A

Run

1 x 60:00

B

Biking

1 x 30:00

Spartan Super Training Program