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My Spartan Month 1 Training Plan

Updated: Sep 6, 2023

My Shed Gym!
My Shed Gym!

My last post was my Spartan Nutrition Plan and it included my 6 "codes" that will guide me, along with a blueprint for a one-day example of eating. Nutrition is half the plan because it is so important. Without it, I'll go nowhere in my progress but there is still another half. Obviously, that is the training I'll need to accomplish before the Spartan Race on October 22, 2023 (93 days away!). I've been working out about 5 times a week before I signed up for the Spartan Sprint so I'm not starting at square one. I do however have to find another gear because I've been training without a goal for a while now. Without a carrot (goal) in front of me, I sometimes find myself in coast mode. I'm 46 years old and I'm about to run a Spartan race for the first time so I'm definitely focused on my fitness so I can finish the race!


Month 1 Focus-The Foundation

30 Minute Peloton Ride
30 Minute Peloton Ride

When I signed up for my Spartan Race I had 4 months to train. I'm going to take the 4 months and break them into 4-4 week training blocks. Each block will be programmed differently so that in October I'm as ready as I can be. My month 1 training plan is all about the foundation. 3 things I've been focusing on this month.

  1. Strength- Pulling myself over walls and climbing monkey bars takes strength so that is the big focus. Getting my back and biceps stronger will be my goal within a goal because I'll need it for the course. I have been weight lifting 5 days a week to put myself in a good position.

  2. Endurance- The Spartan Sprint is an obstacle course but it's also a 5k run as well. That means ramping up my cardio. I've been using the Run 5k app on my phone and am currently on week 4. By week 8 I'll be up to 30 mins of continuous running. That will give me 2 more months to improve my speed and get over 3 miles. I'm running 3 days a week but I am also riding my Peloton 2-3 times a week on nonrunning days. On the 3rd day of biking I sometimes just go for a bike ride outdoors with my family if the weather is nice.

  3. Weight Loss- To cross monkey bars or pull yourself over a wall 2 things are going to help. First, if you're stronger and the second is if you are lighter. If I put equal amounts of attention into my weight lifting sessions, cardio, and nutrition I'll get there. Being 20 pounds lighter would make things easier on the course!

Month 1 Training Plan Breakdown

I'm currently training 6 days a week. That includes cardio (running and Peloton bike) and weight lifting. This will all be changed when I get to Month 2 but this is what it looks like right now.

Monday-Chest Shoulders Triceps and Run

Chest- 3 sets of Pushups, DB Incline Bench, Flat Bench, and

Flyes

Shoulders- 3 sets of DB Presses, 2 sets of DB Front Raises, Lateral Raises,

TRX Y Raise, and TRX Facepulls.

Triceps-3 sets of Close Grip DB Presses, and Skull Crushers

Grip- 3 sets of DB farmers walks and DB wrist curls.

Cardio- Run 5k App


Tuesday-Back, Biceps Core and Peloton

Back- 4 sets of TRX Pullups, 3 sets of DB rows, Db incline rows, and Trx Row

Biceps-4 sets of DB curls, 3 sets of hammer curls, reverse curls

Core- 3 sets of bear crawls, 1 plank until failure. 2 sets of dead bugs, bird dogs,

and crunches.

Cardio- Peloton Ride 20-30 mins varying in difficulty.

Early Morning Run!
Early Morning Run!

Wednesday- Legs and Grip and Run

Legs- 3 sets of DB goblet squats, TRX Jump Squats, TRX Lunges, Romanian

Deadlifts and calf raises.

Grip- 3 sets of farmers walks and wrist curls.

Cardio- Run 5k App.


Thursday-Chest Shoulders Triceps and Peloton

Chest- 3 sets of Pushups, DB Incline Bench, Flat Bench, and

Flyes

Shoulders- 3 sets of DB Shoulder Presses, 2 sets of DB Front

TRX Y Raise, and TRX Facepulls.

Triceps-3 sets of Close Grip DB Presses, and DB Skull Crushers

Cardio- Peloton ride 20-30 mins varying difficulty.


Friday-Back Biceps Core Grip and Run

Back- 4 sets of TRX Pullups, 3 sets of DB rows, Db incline rows, and Trx Row

Biceps-4 sets of DB curls, 3 sets of hammer curls, reverse curls

Core- 3 sets of bear crawls, 1 plank until failure. 2 sets of dead bugs, bird dogs,

and crunches.

Grip- 3 sets of farmers walks and wrist curls.

Cardio- Run 5k App.


Saturday- Peloton/Bike Rid

Cardio- Peloton ride 20-30 Mins or bike ride outdoors with family.


Sunday-REST

REST DAY!


Month 1 Progress

Run 5k App
Run 5k App

I'm more than halfway through month 1 and I think I'm progressing but have been making some changes when needed. I'm 2.5 pounds lighter than when I started so that is great. I did however tweak my shoulder so I have been following my plan but doing higher reps and lighter weight to give them a chance to heal. Training can have its ups and downs but nutrition can be steady because that is entirely up to me. 93 days until my Spartan Race!


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