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.
Welcome to Week 7, where we'll continue increasing your weekly mileage at a reasonable and sustainable rate, and stay committed to improving your strength and conditioning. Most people will have quit by now. Not you. 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 build endurance, power, and durability for well-rounded athletes.
Warm-Up (2 sets, 30 seconds each):
Alternating open and close the gate
Inchworm
High plank to alternating downward dog twist
Alternating forward lunge to twist
Jumping jacks
Run:
Run for 4 miles at an easy pace and aim to maintain the same pace throughout the run. We recommend cycling for 12 miles for a low-impact substitution.
Strength (4 sets):
Complete as many reps for quality as you can in the allotted time.
20 seconds of push-ups
40-second alternating high-plank shoulder taps
60-second rest
Cool Down (1 set, 60 seconds each):
Child's pose hold
Child's pose hold (right)
Child's pose hold (left)
Alternating scorpion
02
Tuesday: Conditioning
This bodyweight conditioning day emphasizes continuous, controlled movement to build endurance, coordination, and full body strength without external load.
Warm-Up (2 sets, 30 seconds each):
Ground to overheads
Inchworms
Squat walkouts
Alternating reverse lunge
Hand-release burpee
Conditioning (4 sets):
30 seconds of jumping jacks
30-second bear plank walk
30-second rest
30 alternating jumping lunges
30 seconds of no-jump burpees
30-second rest
Cool Down (1 set, 60 seconds each):
Scorpion hold (right)
Scorpion hold (left)
Pigeon hold (right)
Pigeon 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.
