By strategically blending running, strength, and conditioning sessions, our Project 300 program will help you develop a well-rounded fitness foundation for long-term performance and health. Each week for 28 weeks, you'll have five days of work, one day of active recovery of choice, and one rest day. Each day, your workouts will be one of the following (except for Sunday, which will always be your rest day):
Running and Strength: steady runs with targeted strength training
Conditioning: high-intensity, full-body sessions
Strength: focused strength training
Long Run
Your running distance will begin at 3 miles and you'll work up to a max distance of 13.1 miles. This program will be released on a weekly basis.
It's Week 25, and you can feel it now. You're one month from completing what you set out to do half a year ago. Look what you've accomplished in 24 weeks. It wasn't easy, but you did the damn thing, and now that your body knows the motions, it's muscle memory from here on out. Life happens sometimes and you may miss a workout here and there, but completing this program is proof that you know what to do and how to get through when the going gets tough. That's a skill you've now learned for life. Lock it in this week.
If you're just joining us and want to start at Week 1, find that here to get started.
Ready to crush the rest of your week? Find the rest of this week's workouts and finish strong! Our expert Spartan trainers are dropping new workouts every month to get you race ready with Spartan EDGE.
What are the benefits of adding mobility exercises to your workouts?
Each week throughout the Project 300 program, you'll have an active recovery day that's engineered to focus in on controlled transitions and/or deep stretches, refresh your body, refocus your mind, and tap into the enthusiasm that will keep you going for 28 weeks strong. In addition to this week's 20-minute walk, we recommend adding in some box breathing, plus a dose of hip, hamstring and shoulder mobility movements.
Here's why adding a mobility workout to your weekly programming is always a good idea:
Relieves muscle and joint stiffness
Increases range of motion
Improves functional movement and ability to do everyday tasks
Improves mental focus
Preserves joint health
01
Monday: Running and Strength
This running and strength day pairs a focused run with targeted strength work to continue building endurance, power, and durability.
Warm-Up (2 sets, 30 seconds each):
Ground to overhead
Alternating standing side-bend reach
Alternating tin soldier
Bootstrapper
Butt kick
Run:
Run for 5 miles at an easy pace and aim to maintain the same pace throughout the run. Remember to keep it conversational: If you can't hold a full conversation, you're probably going too fast. And if you're feeling any aches or pains – or just need a low-impact substitution for now – we recommend cycling for 15 miles instead.
Strength (4 sets):
Complete the reps and rounds for quality at your own pace and watch the clock for your timed movements.
10 push-ups
10 hand-release push-ups
20 alternating bear-plank shoulder taps
40-second high-plank hold
60-second rest
Cool Down (1 set, 60 seconds each)
Child's pose hold (right)
Child's pose hold (left)
Bent-arm child's pose
02
Tuesday: Conditioning
This bodyweight conditioning day emphasizes continuous, controlled movement to continue building your endurance, coordination and full-body strength.
Warm-Up (2 sets, 30 seconds each):
Inchworm
High plank to alternating downward dog twist
Alternating Spiderman lunge
Kang squat
Bunny hop
Conditioning (2 sets):
Complete as many reps as you can in the allotted time. This one is a killer, but nothing you can't handle. Hang on, dig deep and keep pushing.
30-second burpee
20-second rest
40-second burpee
20-second rest
50-second burpee
20-second rest
40-second burpee
20-second rest
30-second burpee
20-second rest
Cool Down (1 set, 60 seconds each):
Upward dog to downward dog
Scorpion hold (right)
Scorpion hold (left)
Feeling amped up, inspired, and ready to crush the rest of your week? Find the rest of this week's workouts in the app and finish on a high note this Friday.
