No matter how many miles you run per day, the fitness sessions require a clear upgrade when it comes to Spartan races. And if you are wondering the right amount of time you should invest in your next Spartan race, we’ve got you covered!
This is what you should know:
Also known as Obstacle Races, Spartan Race is the world’s most famous race series that goes from as easy as Spartan Sprint to as toughest as Spartan Ultra and Honor Series. And though the minimal training period for a race is six weeks, it varies differently for each Spartan race.
So, let’s move further and learn everything about your upcoming challenge and how long you should train for a Spartan Race. We have also covered how you can prepare your mind and body to become the next Spartan champion!
Spartan Race Types & How Long Should You Train for a Spartan Race?
There are different Spartan races you can participate in; how long you should train yourself also depends on which one you go for. Here’s a brief description of all the types and how long you should prepare for each Spartan race:
SPARTAN SPRINT
The most beginner-friendly race if you are a new athlete, the Spartan Spirit is the shortest race comprising 3 to 5 miles. You can expect almost 20 to 25 obstacles, and the race is organized at the beginning of Spartan Trifecta achievement – a title that a racer earns after completing three races.
Training Period: 4-8 Weeks
SPARTAN SUPER
A race harder than Spartan Spirit, you can expect more than 25 obstacles in a Spartan Super. It is suitable for athletes who have some experience in obstacle racing but find Spartan Spirit too easy and short. Also, the distance covered in Spartan Super is 8 to 10 miles and is organized after Spirit in Spartan Trifecta achievement.
Training Period: 6-10 Weeks
SPARTAN BEAST
The name speaks it all; Spartan Beast is the toughest of all three races run in Spartan Trifecta achievement. There are 30 to 35 obstacles spread in a distance of 12 to 14 miles. It is not suitable for beginner athletes, and only the ones already accomplished Spirit and Super should participate.
Training Period: 16 Weeks
SPARTAN TRIFECTA
Trifecta is itself not a race but a series of races that a runner must run to achieve the title of honor. You are expected to accomplish all the races in one year, or better yet, in one weekend to earn a Spartan Trifecta medal. The medal awarded at the end of Spartan Trifecta comprises three pieces; each belongs to the three Spartan races: the Sprint, Super, and the Beast.
Training Period: 12-18 Weeks
Spartan Ultra
Also called Spartan Ultra Beast, the race is no fun. Only professional athletes are encouraged to participate as the race comprises 30 miles of terrain and no less than 60 obstacles. Also, since the race is one of the toughest Spartan races, not everyone can participate, and runners are expected to agree to specific terms to join.
Training Period: 21 Weeks
Spartan Trail
Spartan Trail is a race with no obstacles; it is a classic running race. It also includes various races; there are 40+ races with different lengths, mostly from 10k, 10k Night, Half Marathon, and 50k.
Training Period: 12 Weeks
Spartan Honor Series:
As the name suggests, Spartan Honor Series “honors” all those who confront everyday obstacles out of duty to serve and defend their nation. The race welcomes military personnel, veterans, and first responders to race alongside the public at large. The average length of the race goes from 4 to 5 miles with a varied range of obstacles.
Training Period: 8-10 Weeks
Spartan Stadion Series
The Stadium Series also comprises different races, but the good thing is that no muddy terrain is used. Athletes who like to play safe can join as football and baseball stadiums become the race terrains. The number of obstacles varies; the average goes to 15+ obstacles while the race distances 3 miles.
Training Period: 8 Weeks
Spartan Hurricane Heat
A solo event where you can participate with your friends, Spartan Hurricane Heat involves every obstacle that can challenge your mental, intellectual, and physical talents. The event is about physical capabilities and counts in skills and abilities like problem-solving, mutual collaboration, conscience, and individual responses under extreme pressure.
Training Period: 26 Weeks
How Should You Train for a Spartan Race?
● Mental Preparation for a Spartan Race
Running a Spartan Race is all about preparing the right way, and even before you plan your workouts, the first thing to train is your mind. So, here are the three crucial steps that you need to set out clearly before you prepare for a Spartan Race.
Mindset
A positive mindset generates healthy action. You would never be able to run past your house if you keep associating hard work with pain and suffering.
The easy and most effective solution regarding setting a healthy mindset is to take control of your head. We often tend to give up because that negative “inner voice” keeps on pushing us down.
Cognitively, human minds tend to get attracted to things that provide instant satisfaction. Such thoughts can be highly distracting and can negatively impact your schedule, which is why you should look at not just the process, but also the successful outcome.
Motivation
If a healthy mindset starts your journey to success, motivation is the force that pushes you to struggle. However, as stated previously, since human minds can easily fall into distractions, it is necessary to understand the real meaning of your motivation.
The truth is that motivation can highly impact your mindset, but it doesn’t always work. You can have a long list of personalities who have inspired you, but the only people who can motivate you to get up and practice are YOU. And if you want to create your motivation, you have to set short, attainable goals to reassure you are moving on the right track. Not to forget to celebrate your achievements, even if it’s just practice.
Dedication
Many athletes fail to understand the difference between motivation and dedication, while truthfully, they both work side by side in ensuring a positive, affirmative mind.
Motivation gives you the strength to work hard to achieve a specific goal, while dedication is your commitment to listen to the right cause. Whether it’s a thought or action, you cannot surpass a milestone without showing due diligence. Successful athletes don’t just rely on motivation; they put themselves at stake and stay accountable for their every action.
● Physical Preparation for a Spartan Race
Once you have set up your mind for the race you’ll be participating in, it is time to overcome milestones physically. You need the right gear, plan your workouts wisely, and take enough rest not to let the struggle affect you negatively. Here’s everything you need to know!
Equipment
● Running Shoes: No matter what race you plan to run, the first and foremost thing you need is a good pair of running shoes. If your Spartan race is held on terrain over mountains with muddy areas, you better get trail running shoes with significant friction.
● KettleBell: You can either join a gym or invest in a Kettlebell – the gear that would increase strength and burn calories; it will also build your muscles and improve overall health.
● Climbing Ropes: Having multiple pairs of climbing ropes can help boost your dynamic workouts. They strengthen the upper and lower body, including arms, legs, and back.
Other than that, you should not forget your hydration gear, let it be a hydration cap full of water bottles, vests, or belts. You should also carry a running jacket and any type of reflective gear (lights) to stay safe from accidents.
Exercises
The type of exercises you should do depends on how hard the race is going to be. However, you should always keep track of your workouts and ensure the desired outcomes. Here’s a list of general exercises that you can begin with, and with time adapt to your dynamic fitness sessions:
● Hand-Over-Hand Sled Pull
● Atlas carry
● Supine row
● Bucket brigade
● Burpee Pull-up
● Barbed wire crawl
● Isometric-Static Pull-Up Hold
● Spear throw
● Wall jump
● Dead Hangs
● Hercules hoist
It is recommended to plan your weekly workouts with five days of training and two days for rest. Meanwhile, take at least 7-8 hours of sleep every day and fulfill your nutritional needs.
In a nutshell, to become the next Spartan champion, the training begins with the mind; take control in your hands, become your inspiration, and hold yourself responsible for the outcomes. It equally goes hand in hand with struggle and efforts for a long time until you earn your honorable title!
Conclusion
Having stable mental and physical health should be your crucial focus if your ultimate goal is to become the next Spartan champion. There are different Spartan races, and each requires varying training periods, but at the same time, a healthy body adds to the chances of a great fitness session! However, this also goes side by side with enough rest and sleep.
