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.
Week 16 is another deload week, where you'll do a bit less running than the few weeks prior and focus in on strength, conditioning, and recovering strong before ramping up your mileage again next week. Set your intentions for the week ahead and then dive right in to Monday's aerobic strength session. Here we go.
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
Today, you'll tackle a 4-mile run and a typical strength circuit. You're ready for this, so get it done.
Warm-Up (2 sets, 30 seconds each):
Alternating knee hug
Alternating figure-4 hip hinge
Alternating hamstring sweep
Alternating World's greatest stretch
High knees
Run:
Run for 4 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 12 miles instead.
Strength (4 sets):
Complete as many reps for quality as you can in the allotted time.
30 push-ups
30-second alternating high-plank shoulder taps
30-second low-plank hold
60-second rest
Cool Down (1 set, 60 seconds each):
Scorpion hold (right)
Scorpion hold (left)
Tabletop thread-the-needle hold (right)
Tabletop thread-the-needle hold (left)
02
Tuesday: Conditioning
This conditioning workout will be 24 minutes of completing reps as quickly as you can, and then resting. Let's get after it.
Warm-Up (2 sets, 30 seconds each):
Alternating iron cross
Straight-leg sit-up
Shin box to hip extension
Squat
Up-down
Conditioning (24-minute EMOM):
Every minute for 24 minutes, alternate the movements, aiming to finish with at least 10-15 seconds of rest before the next interval. Adjust the reps as needed if the prescribed amount feels too challenging or too easy.
8 hand-release no-jump burpees
30 mountain climbers
12 jump squats
20 jumping jacks
Cool Down (1 set, 60 seconds each):
Half-saddle twist (right)
Half-saddle twist (left)
Happy baby hold
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.
