Step 1: Time It Right. Your taper period should last anywhere from one to three weeks, depending on the intensity of the race you’re running. For a Sprint or Stadion race (5K, 20 obstacles), plan on five days to a week. For a Super (10K, 25 obstacles) or Beast (21K, 30 obstacles), give yourself about two weeks.
Many elite level Spartans excelled in other areas before turning into a Spartan - cycling, gymnastics, wrestling, football, CrossFit, etc. Again, how you train depends on your fitness goals and where you stand and what you enjoy doing. I know rucking doesn't train running, but a majority of people are not running up Killington.
Each Spartan race distance has it's challenges. The Super is no different! So how do you train for a Spartan Super? If you want to know how to train for a Spartan Beast, check out our other article: How To Train For A Spartan Beast Cardio: These days, Supers are only a 10K. Or, they are supposed to be a 10K now, according to Spartan. That's 6.2 miles. Obviously, much shorter than the Beast's
Even if you’re used to easily completing a 5k run in less than half an hour, a Spartan race can take you anywhere between 40 minutes to 150 minutes to finish. So, if you want to prep up for the tough race, make sure you complete at least one 3- or 4-mile race per week.
Ideally, you should be following a spartan race training plan for at least 8-12 weeks before your Spartan challenge. This is to give you enough time to build stamina as well as upper body strength. If you’re already doing regular weight and running training or have a good baseline of fitness, one month of training is okay.
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how long to train for spartan race
