Spartan racing and obstacle racing have blown up in popularity over the past decade. It’s a unique form of hybrid training that combines running with various functional strength movements and obstacles thrown in.
This requires the athlete to have advanced levels of various fitness variables, such as endurance and strength. With such a unique fitness demand, you need to train a little differently. This article will go over how to train for a Spartan race to maximize your performance.
Take Your Fitness To The Next Level
What Is the Spartan Race?
With the rise in HYROX and other forms of obstacle racing, there’s one event that stands out among the rest: The Spartan Race. The Spartan Race is a hybrid endurance event that combines running, strength, and obstacle-based challenges designed to test your full-body fitness and mental toughness.
Founded by Joe De Sena in 2010, the Spartan brand has grown into a global fitness movement thanks to its unique combination of physical and mental demands.
Unlike standard road races, running is just one part of Spartan events, which include a mix of Trail Running and Functional Obstacles. This unique format requires a high level of fitness across many variables, including;
- Endurance
- Functional Strength
- Anaerobic Conditioning
- Stamina
What Are the Different Spartan Races (Distances)?
To accommodate everyone, as well as offer different challenges, Spartan offers multiple race types and distances. These allow athletes to choose based on their fitness level or goals:
Sprint (5K / 20 obstacles): Ideal for beginners, first-time racers, or those who hate running long distances. With 20 obstacles in a 5 K, you’ll usually only be running 400m.
Super (10K / 25 obstacles): Intermediate distance requiring more endurance and strength. There are only 5 more obstacles compared to the 5k, yet it’s double in length. This means you’ll experience some longer stretches of running.
Beast (21K / 30+ obstacles): The Beast is a massive endeavor at 21km, a half-marathon distance. Your time competing lengthens significantly, placing a much larger demand on proper fueling.
Ultra (50K / 60+ obstacles): The ultimate endurance challenge for experienced athletes. It’s simply two laps of The Beast, so it’s that much more demanding.
Hurricane Heat: A group-based endurance event emphasizing teamwork and mental toughness over competition.
Some participants complete all three core events (Sprint, Super, Beast) in one season to earn the Trifecta Medal, a significant badge of honor in the Spartan community.
Keep in mind that with endurance events, the difficulty in distances grows exponentially. For example, running a Super Spartan Race (10k) won’t be twice as hard as a sprint (5k).
When you jump up to Beast, you are really increasing the difficulty as race times can last 4-6 hours. Consider the fact that 4-5 hours is the average finish time for marathons, and you see the demand. This jump in duration has a massive effect on;
- Nutrition and hydration grow exponentially in importance
- Fatigue and exhaustion are cumulative
- Greater mental stress
What Are the Obstacles in a Spartan Race?
What sets Spartan apart from road racing is the obstacles, naturally sparking curiosity as to what the obstacles are.
Obstacles are designed to mimic natural challenges and functional strength movements. This includes variations of;
- Pushing
- Pulling
- Climbing
- Balance Challenges
- Rope Course
Depending on your race, you’ll experience 20-30+ obstacles. We can’t list all of them here, but here are the bigger and more popular obstacles.
- Adductor: Requires you to traverse across hanging bags without touching the ground
- A-Frame Cargo Climb: A large cargo net you must crawl up and across.
- Rope Climb: Requires grip, upper-body, and core strength.
- Bucket Carry / Sandbag Carry: Weighted carries up steep terrain to test strength and endurance.
- Spear Throw: Accuracy and focus under fatigue.
- Barbed Wire Crawl: Tests mobility and mental toughness.
- Monkey Bars / Multi-Rig: Requires grip strength, shoulder stability, and rhythm.
- Wall Climbs (6–8 ft): Explosive power and coordination.
If you fail an obstacle, you’ll usually need to perform burpees, complete a penalty loop, or take a time penalty.
How Far Do You Run During a Spartan Race?
While obstacles are the draw of Spartan Races, running is still the backbone. If you can’t run, you can’t compete in obstacle racing. However, each race contains a different amount.
We’re going to go over the total distance running as well as how long you run between each obstacle. Every race will vary slightly, but this will give you a better idea of what to train for.
Sprint (5K / ~3 miles total) - Expect short running bursts of 200–800 meters between obstacles. You’ll rarely go more than a half mile at once without stopping to climb, carry, or crawl. Ideal for beginners learning pacing and obstacle transitions.
Super (10K / ~6–7 miles total) - Designed to test both speed and endurance. The longest continuous run between obstacles is usually 0.75–1 mile, especially on open terrain or hills.
Obstacles are spaced to keep heart rate high but sustainable.
Beast (21K / ~13 miles total) - Expect long, hilly stretches — sometimes up to 1.5–2 miles between obstacles, especially on mountainous courses. Some athletes have reported up to 5km (3 miles) of running. The Beast demands a pacing strategy; you’ll need both endurance and the ability to recover before each challenge.
Ultra (50K / ~30 miles total) - The most extreme Spartan event. The longest running sections can reach 3 miles+ of trail or elevation gain before an obstacle zone.
Again, the layout of every individual race will be different as it depends on the landscape. For example, running a Super can be very different in two different events.
One common theme that’s most prevalent is that races that don’t have even spacing of obstacles tend to be back-end heavy.
How Do You Train for a Spartan Race?
Spartan Race training should develop three main qualities: endurance, strength, and obstacle-specific skill.
The best approach blends running, strength training, and functional conditioning into one balanced plan.
1. Build Aerobic Endurance
Running is still the foundation of Spartan racing, so you must have an effective running base. You need the stamina to move efficiently for an hour or more without fatigue.
Building your aerobic base won’t only improve your running performance, but it will also mitigate your fatigue so that you can perform better during your obstacles.
Include these running workouts.
- Run 3-4 times per week.
- Include one long Zone 2 run (60–90 minutes).
- Include one hill workout.
- Include one interval or a Fartlek-style run.
Endurance work also helps regulate heart rate between obstacles and prevents early burnout.
2. Develop Functional Strength
Spartan obstacles demand real-world strength, not just gym machines. Prioritize compound lifts and bodyweight movements that mimic race actions.
Best strength exercises:
- Pull-ups and hanging holds (for rope climbs and monkey bars)
- Deadlifts and carries (for bucket and sandbag carries)
- Squats and lunges (for running power and stability)
- Burpees and push-ups (for upper-body conditioning)
- Core work (planks, hanging leg raises, rotational drills)
Train functional strength 2–3 times per week. Focus on quality movement, not maximal load.
3. Practice Obstacle Skills
If possible, train at a local obstacle gym or park. Practice techniques like rope climbing (with your feet), spear throwing, or monkey bars.
If you can’t access obstacles, simulate with similar drills:
- Rope pull-downs with a towel or rope attached to a sled or cable machine
- Farmer’s carries for grip endurance
- Jumping pull-ups for explosive upper-body work
4. Perform Hybrid Workouts
Race day alternates between running and obstacles, so your training should too. Switching from aerobic exercise to anaerobic can be very challenging, so you’ll need to become comfortable with it.
Combine running and functional movements in “hybrid” circuits that mimic the event’s flow.
An easy workout to mimic this would look like this. You just need a trap bar and track, which many gyms have these days.
-
Run up and back
- 10 Trap bar deadlifts
-
Run up and back
- Trap bar carry up and back
-
Run up and back
- Lunges up and back
-
Run up and back
- Trap bar carry up and back
- 10 Trap bar deadlifts
5. Grip and Carry Training
Grip endurance is often the biggest weakness for new racers. Incorporate plenty of farmer’s carries and sandbag carries. Basically, you need to include strongman-style training.
In addition, you can use towels or thick bars to strengthen your grip further. For example, on a seated row;
- Wrap two towels around a straight bar
- Place a towel between a set of V-handles
You can also purchase Fat Grips, which are rubber attachments you can use on barbells that increase the width of the bar.
6. Recovery and Mobility
Spartan training is demanding. Prioritize recovery and mobility to avoid injury and maintain progress.
- Stretch or foam roll after every session.
- Sleep 7–9 hours per night.
- Include 1–2 active recovery days per week (walking, yoga, or swimming).
A well-recovered athlete can train harder, longer, and stay consistent — the key to success in obstacle racing.
Spartan Race Training Plan
Here’s what a Spartan Race Training Plan can look like. Obviously, having a specific plan written for you can address your current status and needs. However, this plan will work great.
Monday: Strength Training (Full Body)
This will look similar to traditional full-body strength training. However, you can adapt the second half of your session to resemble more of a conditioning style of training.
Workout
- Squat - 3X6-8
- Incline Bench - 3X6-8
- Block Pull - 3X6-8
- Seated Back Row - 3X8-10
Metcon
- Sprint Intervals - 10:00 15/45
Tuesday: Fartlek / Long Interval Run / Calisthenics(45–60 min)
This day is one of the two dedicated long-run days. This run will be around the 45-60min mark and use Fartlek or an interval style of running.
This is a crucial skill as it will teach you how to recover as you continue running. Your goal will be to not only improve your endurance but also to learn to use your breathing to control your heart rate.
If you have access, run to a local park with bars and perform a calisthenic workout:
- Monkey bars
- Chin-Ups
- Dips
- Burpee Chin-Ups
- Repeat 1-3x
Wednesday: Obstacle/Grip Circuit
This day will be another gym day, but focused on obstacles and strongman-style exercises. There are numerous movements you can do, but should include things like;
- Trap Bar Carry
- Sandbag Carries
- Sandbag Dumps
Circuit A (Trap Bar / Carries / Sandbag)
- Trap Bar Deadlift
- Trap Bar Carry
- Smash Ball/Sand Bag Dump
- Sandbag Carry
- Repeat 3-5x
Cardio 5-10mins
When you’re complete with circuit A, go perform 5-10 mins of Zone 2 cardio. You can use an incline treadmill, cycling, or rowing.
Circuit B (Sled Work)
- Sled Push
- Sled Drag
- Sled Push
- Sled Rope Pull (Hand over hand)
- Repeat 3-5x
Thursday: Recovery / Mobility
It’s up to you on what you do, depending on your needs. If you just want to recover, go for a nice long walk or treat yourself to a massage.
On the other hand, we suggest including some mobility work.
Friday: Strength Workout/Hybrid Workout
This will be another strength training session, but also include some hybrid training; a mix of running and lifting.
- Leg Press - 3-5X10
- Bench Press + Row (Super) - 3X6-10
- Chin-up + Dip (Super) - 3X6-10
Metcon
- Smashball Dumps - 10
- Walking Lunges - 10m
- Burpees - 10
- Pushups - 10
- Repeat 3-5x
OR
- Run - .5km
- Pushups
- Kettlebell Swing
- Burpees
- Repeat 3-5x
The first half of the workout will include basic strength training, while the second half will switch to a hybrid style.
Saturday: Zone 2 Long Run (60–90 min+)
This is your second dedicated run day. Unlike the interval run, here you stick to Zone 2 and focus on increasing your distance.
The distance will largely depend on what Spartan races you are running.
If you only plan on ever doing Spartan Sprints (5km), there’s really no reason you need to run longer than 60 mins, about 10k.
However, if you’re doing Super or Beast, you should plan on working your long run farther than your race. For example, the Super is 10km, so you should aim to get your long run up to 15km, if not farther.
Sunday: Active Recovery (walk or yoga)
On Sunday, take a total rest day, perform some yoga, or get involved in any other type of calm, meditative activity.
Prepping For A Spartan Race: Final Say
Getting ready for a Spartan race isn’t completely different from prepping for any race. The main difference is that you must throw in strength and functional training along with your running. It’s actually a great sport to get into to get comprehensive training that targets all the fitness variables.
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