EDITOR'S NOTE: These workouts are designed by Master RKC Andrew Read. When it comes to obstacle course races (and a lot of other things), Andrew knows his stuff. Not only is does he have a special forces background, but he's also an Ironman and currently training for a Spartan Race himself. Enjoy the workouts and good luck with your event!


This plan is designed to get you ready for a Spartan Race or other obstacle course event. The workouts are four days per week, with three of the days being double, split with extra running later in the day. If you have any questions about the exercises in the workouts, see the information I've outlined here.



It’s also imperative that you have a long run every weekend. If your event is 10km or less, your long run should be around two hours. If your event goes to 21km, you will need more like three hours on these weekend runs.These extra long runs are not written in the plan but don’t neglect them, as they are the cornerstones of distance running.


Work hard, eat well, and sleep a lot. In four weeks you’ll be Spartan ready AROO!


Week 1, Day 2


A. Session 1

Focus – upper body strength, upper body strength endurance.


Warm Up:

  • Overhead Face the Wall Squats 2 sets x 5
  • Bodyweight Squats 2 sets x 10
  • Lunge Walk forward and back x 10m x 2
  • Crawl forward and back x 10m x 2
  • Stretch whatever needs stretching for five to ten minutes.


1A. Handstand Push Ups x as many reps as possible (AMRAP)

1B. Weighted Pull Ups x 5

1C. Hanging Leg Raises x AMRAP

Repeat for 5 rounds, resting as much as needed to get your reps.


2A. Push Ups x AMRAP. Pick a version that limits you to 10 reps per set.

2B. Chin Ups x AMRAP.

2C. Hollow Body Hold x 60 seconds

Repeat for three rounds, resting a minute between each.


3A. Burpees x 10

3B. Sled Push x 10m

3C. Rope Climb x 1

AMRAP in 20 minutes.


B. Session 2

Focus – fast running, anaerobic fitness.


Warm Up:

1.2km easy run.



  • 3 x 200m hard/ 200m easy
  • 3 x 400m hard/ 400m easy


Cool Down:

1.2km easy run.


Aim to make the 200s and 400s at above race pace.