This January, the entire month of Spartan WODs was designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014. Today, we run outside as we revisit this staple Spartan WOD.  Share this WOD if you plan on completing it today or within the month.

If you want to find the entire months WOD schedule, check out the program and sign up here: http://bit.ly/SpartanBootCamp

Sign up for your Spartan Race today: http://bitly.com/SpartanRACE

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This January, the entire month of Spartan WODs have been designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014. Today, we run.  Share this WOD if you plan on completing it today or within the month.

If you want to find the entire months WOD schedule, check out the program and sign up here: http://bit.ly/SpartanBootCamp

Sign up for your Spartan Race today: http://bitly.com/SpartanRACE

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This January, the entire month of Spartan WODs have been designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014. Today, we run.  Share this WOD if you plan on completing it today or within the month.

If you want to find the entire months WOD schedule, check out the program and sign up here: http://bit.ly/SpartanBootCamp

Sign up for your Spartan Race today: http://bitly.com/SpartanRACE

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Variations on the Long Run

by Jason Jaksetic

Once a week I plan on performing a long run.  Doing this for awhile now, I’ve come to refer to this weekly activity as the long run.

The long run, once completed, become’s my long run for the week.

What is a/the/my long run?  The long run is the run workout I do once a week that focuses on building my aerobic capacities through prolonged exposure to aerobic conditioning.  Depending on where I am in my fitness, and in my racing season, this could be anything from a 45 minute road run to a 5-hour trail adventure.

The term “long” is in reference to the duration of the workout relative to my other runs of the week, whether measured in distance or time.  For example, if running 25 miles in a week, through workouts of 5, 5, and 15 miles in length, the 15 mile run would be ‘the long run’. If I were running 57 miles in a week, and breaking it down into 5 workouts of 5, 10, 10, 12, and 20 miles, the 20 mile run would be ‘the long run’.

Running long is the theme.  Here are some variations to keep your training fresh from week to week so that you don’t burn out or dread this looming day on your calendar.  Besides, your body will benefit from the different ways you can push your aerobic and anaerobic systems with a long run.

Variations with Time and Space

Think distance, forget about time:  This is a great long run for when you have a particular run course you want to enjoy.  Leave the watch behind.  You will be finished when the miles are run.  There is no rush.  And there’s no reason to slow down either.  Just enjoy the run each step of the way.

Think time, forget about distance:  When traveling this is my ‘go to’ for the long run.  If I am in a new area and know I have the next 90 minutes free, I’ll pick an interesting looking direction and run for 45 minutes, before turning around and running back the way I came.  The goal is to maximize each minute.

Forget about time and distance.  Too often we are slaves to both our watches and our regular routes.  Keep it simple:   Start running.  Run.  Stop running.  Resume normally scheduled life.

 

Variations with Tempo

Start Stong:  After a solid warm up, throw down your first 3-5 miles at race pace.  Then pull in the reigns and ease up into a conversation pace for the rest of your run.

Finish Strong:  After warming up, ease into the first 3 quarters of your run at conversation pace.  Stay loose.  Then, with 3-4 miles to go, drop the hammer.  Negative splits.

Track Intervals at end.  Doing this ensures you will be above a great deal of the competition.  Try and find a long run route that wraps up at a running track.  Running fast on tired legs is different than running fast on fresh legs.  Get some practice running fast at the end of your run by doing some ½ to 1-mile repeats to wrap up your run.  Recover 1–2 minutes between each interval by keeping it to a light jog or even walk.

 

Variations with Strength Building

Carry a sandbag:  Great for building stabilizers.

Wear a weight vest:  Be sure to be gentle on your joints.

Do 10 burpees every mile:  Simulate the race day experience of mixing up lots of strength building burpees into your running.

 

Regardless, of how you want to approach a long run, be flexible and keep an open mind.  Your long run might be determined by how much time you can free up that day.  That’s cool.  Make every second out there count!

 

For more details on training for long distance, check out this blog by Dr. Jeff Godin, of Spartan Coaches.

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by Carrie Adams

We’re back with another installment of some of our biggest stories of 2012!  Not surprisingly, many of our top 10 blog posts dealt with, what else, training and nutrition!  Spartans commit to a healthy way of living and it was clear that our community was paying attention and getting it done.

Some of our biggest blog posts of the year were centered around how to get fit and how to eat right.  In addition to providing resources on our blog, at Spartan HQ, we are trying to make it even easier to get these tips delivered to you, so if you want our daily WOD delivered directly to your inbox for FREE, click HERE.

Here are our three biggest training posts of 2012!

Breaking down the Warm-Up: As our own Spartan Coach manager Jeff Godin, Ph.D. CSCS always says, “Always start your workout with a warm-up.” Although flexibility and unrestricted movement may be important for long term injury prevention, static stretching and flexibility exercises are not an important part of a warm-up. Stretching moves a joint through its full range of motion, however it does this passively and does very little to increase the temperature of muscle. The warm-up should be active and move the joints through their full range of motion. The warm-up progresses from low intensity towards high intensity. For some, the warm-up may actually have them gassed by the end. The benefits of a warm-up include; increased tissue temperature, tissue compliance, energy metabolism, movement efficiency and reduced tissue stiffness. The warm-up can also be used to reinforce fundamental movement mechanics related to speed and agility. The warm-up should emphasize proper foot placement to promote acceleration and prevent deceleration.  Read the rest of the post by clicking HERE.

Spartan Ab 300:  In this post, Dr. Jeff gives a great ab workout for the ages!  300 reps never felt so good!  Click HERE for the full workout and breakdown.

Buck Furpee Day:  The burpee is quintessentially Spartan in that there is nothing wasted in the activity.   It carries with it efficiency,  and, therefore, concentrated effectiveness.  When you train, focus on training – don’t over-complicate things.  When in doubt, do burpees.  How did Buck Furpee Day go down?  Click HERE and find out.

Spartan Race Nutrition:

It should come as no surprise that training, while a critical piece of the Spartan equation, it isn’t everything.  You need the right fuel to get that Spartan body and keep moving!   Whether your goals are to lose weight, get lean, or perform better, nutrition has to be a part of your plan.  And if you’re not sure where to start and you want some help from the Spartan team, we have good news!  Just like our daily WOD’s we offer FREE daily Food tips and recipes as well.  Simply click HERE to get signed up for yours!

Eat to Live: Spartan Performance Nutrition: Not sure what to eat the night before a race?  This popular blog post solves that problem with ease!  Our own Spartan Champion and Chick Rose-Marie Jarry provides her favorite recipe for a pre-race trio.

Click HERE for the full recipe.

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Pacing the Long Run

by Jeff Godin, Ph.D., CSCS, creator of www.spartancoaches.com

For many people the thought of the long run seems daunting.  I am not sure why, it is one of my favorite workouts.  The pace is pretty relaxed, conversational, and I usually get to look around and enjoy the scenery instead of focusing on effort. Most people actually run their long runs to fast. To achieve the maximal benefits, the pace should be slow, a lot slower than most would think.

I have discussed the lactate threshold before. The lactate threshold is a measure of exercise intensity. The long run should be conducted at a pace where there is no lactate accumulation, the muscles are 100% relying on aerobic metabolism, and utilizing fat as the primary source of fuel.  It is ideal to have your lactate threshold measured and utilized to calculate training intensities.  However, this may not be feasible or practical for everyone. The next best method is to run based off of your target heart rate.

The first step is to estimate or actually measure your maximal heart rate. To estimate your maximal heart rate use the formula 220 – age. Maximal heart rate declines, on average, about one beat per year. Unfortunately this formula can be off by as much as 12 bpm for some individuals. For example my predicted maximum is 175 bpm, but when I am in the middle of some serious hill training it gets as high as 190 bpm.  Therefor my actual is closer to 190 than it is 175. To actually measure your maximal heart rate, try a graded exercise test. This can be done on a treadmill or on a large hill. You will need a heart rate monitor.  If you are on treadmill, warm-up for 10 minutes then increase your running speed up to a comfortably hard pace (not quite out of breath, could carry on a conversation but would rather not). Increase the grade on the treadmill every 3 minutes until you cannot continue. Outside on a hill, run up the hill at a moderate pace, then repeat the hill at a slightly faster pace. Continue until you can’t run the hill any faster. In both cases, note the highest heart rate achieved during the test.  NOTE: Before engaging in maximal exercise it is always best to check with your physician first to make sure that it is safe for you .

Now that you have either your estimated maximal heart rate or measured  maximal heart rate you will calculate your target heart rate for your long runs. Long runs should be run at an intensity that corresponds to about 65-70% of your maximal heart rate.  For me, that corresponds to a long run training heart rate of 123-133 bpm.

Don’t be fooled by the intensity of the workout, it is about putting in the miles and getting in time on your feet. You have other workouts during the week that will include work at higher intensities.  Enjoy the long run for what it is:  a long distance, moderate effort.

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Spartan WOD for Sunday, 9.23.12:  Street Team WOD – Corey Peterson

 Simply put, the Spartan Race Street Team has been consistently delivering ultra-efficient WODs that will get you race ready.  This is a long one – so beginners, be sure to check the end of this post for an easier variation.

Join the Spartan Race Street Team now and belong to a community that is dedicated to helping rip people off couch and into a fitness lifestyle. 

Street Team Members:  Submit your WOD here.

Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.
- Christian D. Larson

 

Warm up:

1-mile jog.

Then, stretch, your in for a long one.

​Main Set:

30-50 burpees

Run 1-2 miles

30-50 Lunge Jumps

Run 1-2 Miles

30-50 weighted squats

Run 1-2 Miles

30-50 burpees

 

Repeat two or three times depending on what you’re training for. The purpose for this one is to prep you for those long runs and the “burpee break” between each mile is to prep you for the individual obstacles that you’ll see on race day!

 

Name: Corey Peterson

​​Locations: Vernal, Utah

Spartan Bio:  Corey is currently in school to become a personal trainer.  He working to gain his NASM and ACSM certifications, and is looking into becoming a Spartan Coach upon graduation.  His first Spartan Race was the Utah Beast, which he did with three of his friends.  He’s currently looking forward to motivating and getting a group together to go after our Spartan Trifecta Badge in 2013.

 

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Spartan WOD Archive

by Jason Jaksetic

You can now access the entire WOD Archive with this link:

http://blog.spartanrace.com/tag/master-wod-archive/

Strength comes from struggle.  Adaptation is at the root of all development – there is no growth without demands on the body that necessitate change.  There are no secret pills or magic gizmos that will get your ripped – only the inner determination to throw yourself into and through situations beyond your normative routine will result in increases in fitness..  We hope that these WODs spark your imagination as to how far and in what ways you can push.  Diversity in training will result in diversity as an athlete.  Creativity in training will result in the creation of a dynamic and unstoppable racer.  An ability to successfully respond to a panoply of adverse conditions is requisite in Spartan Races – never get comfortable, always keep pushing.

This is why we want to equip your with the tools to get the job done.  Whenever you are stuck for a new workout, just swing on by here.  Enjoy Spartans!


REGISTER FOR A RACE NOW

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Master WOD Archive 7.16.12 to 7.22.12

by Jason Jaksetic

 

WOD for 7.16.12

Success is a science; if you have the conditions, you get the result.
-  Oscar Wilde

30 burpees
30 bicycle kicks
30 push-ups
30 jumping lunges
30 tuck jumps
10 pull-ups
30-50 crunches

 

WOD for 7.17.12 brought to you by Gaspari Nutrition

The best preparation for good work tomorrow is to do good work today.
- Elbert Hubbard

CLICK HERE to view tomorrow’s WOD by James Villepigue CSCS & Hobie Call and brought to you by Gaspari Nutrition.

 

 

WOD for 7.18.12

An ounce of performance is worth pounds of promises.
– Mae West

Mile Repeats

Warm-up:  Run 15 minutes, gradually ramping up intensity.  Put in a few 30 second accelerations to a speed faster than race pace.

Main Set:  Plan on running 2-5 one-mile repeats.  Start the first one at your 5k pace, but decide for yourself that you will get faster with each repeat.  You should finish well above a 5k pace on the final interval.

If you normally do a 8 minute mile pace over a 5k time trial, your mile splits for this WOD might look something like 8.00, 7.40, and 7.15.  Dig deep on the last one.  You just might surprise yourself.  You are teaching your body how to respond to a new kinds of stresses.  This is what makes you grow as a runner – experience!

Cool down:  Jog to help get some of the lactic acid out of your legs and then stretch.

What is lactic acid?  Here is some additional info on our blog.

 

WOD for 7.19.12

You can’t wait for inspiration. You have to go after it with a club.
- Jack London

1 mile run, 100 lunges.
1 mile run, 100 squats.
1 mile run, 100 lunges.

Subscribe to our Workout of the Day (WOD):
http://bit.ly/SRWOD

 

WOD for 7.20.12

You can’t wait for inspiration. You have to go after it with a club.
- Jack London

1 mile run, 100 lunges
1 mile run, 100 squats
1 mile run, 100 lunges

 

WOD for Saturday, 7.21.12

The only place success comes before work is in the dictionary.
- Vince Lombardi

Long Run with Burpees

Make tomorrow’s run the longest of your week. Bring your upper body into the equation by performing 10 burpees upon the completion of each mile. Finish the run strong by doing a set of 30 burpees and then 30 crunches.

 

WOD for Sunday, 7.22.12

Action is the foundational key to all success.
- Pablo Picasso

Take advantage of weekends to squeeze in extra workouts. There are no rules that limit you to one workout a day. So, tomorrow shoot for two training sessions.

As you advance in your fitness you might find that one workout a day is not enough to meet your goals. This might be familiar territory to many of you, but for our newer athletes, this can offer quite a challenge. Tomorrow schedule a morning workout and an afternoon or evening session as well, and commit to doing them both.

The first workout should mix both aerobic and strength elements and be the more intense of the two. The second workout should be aerobic and can be a recovery workout if you are hurting.

WOD 1: Run 4-10 miles, 50 burpees, 50 lunges, 15 pull ups
WOD 2: Run 3-5 miles or cross-train (1 hour swim, bike, etc)

Be sure to stretch well after each workout.

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Master WOD Archive 7.9.12 to 7.15.12

by Jason Jaksetic

WOD for 7.9.12

We hope that you were all out crushing long and intense workouts this weekend.  Did you log long miles to help further solidify your aerobic conditioning?  Get your strength routines in, too?  Time to schedule a day of light exercise to allow your body to heal.  If you don’t put active recovery WODs into your training you risk burning out and entering the danger zone of becoming flat and stale – or worse, injured.

CLICK HERE to read more about the importance active recovery WODs and how to schedule them into your training.

Tomorrow go for an easy swim or take a casual bike ride .  Being active is a great way to jump start the healing process – so a recovery day is not an excuse to stay parked on the couch, it is a chance to get creative and try new activities!  Just keep the intensity and duration or your workout low.  Leave the stop watch at home.

 

WOD for 7.10.12 brought to you by Gaspari Nutrition

Nothing ever comes to one, that is worth having, except as a result of hard work.
- Booker T. Washington

Tomorrow’s WOD is a killer combo of resistance training and cardio.  We love mixing it up and if you know anything about progressive fitness training, changing things up is the key to consistent results.

You’re going to be performing 7 total exercises. Now that doesn’t sound like a lot, but read on…

CLICK HEREto view tomorrow’s WOD by James Villepigue CSCS & Hobie Call and brought to you by Gaspari Nutrition.

 

WOD for 7.11.12

Always bear in mind that your own resolution to succeed is more important than any other.
-  Abraham Lincoln

Run 3-8 miles (with negative splits)

One of the single most important factors going into a workout is your mindset.  For this WOD make up your mind that you are going to negative split each mile.  This means that as your run progresses, each mile is performed at a faster pace than the previous mile.  Start out slow because once you get rolling there is no going back.  Make the last mile your best – let’s see what you’ve got!  Afterwards, be sure to jog a bit before a doing good stretch.

 

WOD for 7.12.12

Our life is frittered away by detail… Simplify, simplify.
- Thoreau

Don’t let yourself be paralyzed from action because you are confronted with two many choices on how to train – when in doubt, just start doing push-ups!

Power ½ Hour of Push-ups:
Grab a watch and pick a set number of push-ups to do each minute for 30 minutes.  After doing a set number of the push-ups at the start of a minute, you recover the remainder of the minute.

So, for example, if you want to do 120 push ups in 30 minutes, do 4 push-ups each minute on the minute for 30 minutes.   Perfect form and execution of each repetition should be your foremost goal, then worry about racking up big numbers.

 

WOD for 7.13.12

It is good to have an end to journey toward; but it is the journey that matters, in the end.
-  Ursula K. Le Guin

We get stronger one workout at a time.  Don’t let your mind get cluttered with plans and worries about the future when you can focus on the workout that is immediately before you.  Be present in your workout.  Enjoy it!

Warm up: 10 minute jump rope
5-15 pull-ups, 10-30 burpees, 5-15 burpee pull-ups
(repeat 3 times)
then, 1-3 mile run
cool down:  stretch

 

WOD for 7.14.12

Confidence comes from hours and days and weeks and years of constant work and dedication.
– Roger Staubach

The benefits of aerobic conditioning are many.  You accumulate them from spending more and more time training in your aerobic zone.  From augmenting endorphins to decreasing blood pressure, there are plenty of reasons to have a long run in your week.  Not to mention, if you are doing a Beast, odds are you are going to be out there for awhile.  Be ready!

Tomorrow go out for 1-3 hours.  Road is fine, but we find trails ideal for Spartan Race preparation – the more gnarly the better.

 

WOD for 7.15.12

Defeat is not the worst of failures. Not to have tried is the true failure.
-  George Edward Woodberry

Time for a monster workout.  This one may be intimidating, but you won’t know what you are capable of until you try.  Tired from running long yesterday?  Then this is the PERFECT workout to get your ready for your Spartan Race.

Start with a 3-4 mile run.  Let the first mile be your warm up, then gradually ramp up your intensity till you are finishing at race pace.

Immediately, break into the following strength routine:
50-200 body weight squats
20-100 push-ups
4 minute plank
50-200 lunges
10-50 burpees
50-100 crunches
optional:  Run 3-4 more miles.

Cool down with a good stretch.

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