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 19 is special for a few reasons: This is the first week that you'll finally crack double digits on your Saturday long run. This is also the week where you've broken into a space where you only have a single-digit number of weeks left in this plan. Before you dive into Monday's workout, take a minute to reflect on how far you've come in the 18 tough, unforgiving weeks you've laid down, and visualize how much stronger yet you'll feel just 9 weeks from now. You are ready for anything. Let's get after it, Spartans.
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):
World's greatest stretch (right)
World's greatest stretch (left)
Hamstring sweep
Standing ankle and wrist rollout
Jumping jacks
Run:
Run for 5.5 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 16.5 miles instead.
Strength (3 sets):
Complete the reps and rounds for quality at your own pace and watch the clock for your timed movements.
10 hand-release push-ups
20 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)
Upward dog to downward dog
02
Tuesday: Conditioning
Today, focus on controlling your movements. During your conditioning session, you'll still want to try to hit your maximum rep count during each 40-second work window, but don't compromise your form and focus on bringing your heart rate down during your rest.
Warm-Up (2 sets, 30 seconds each):
Alternating scorpion
Shin box
Glute bridge
Boot strapper
Good morning
Conditioning (4 sets of 40 seconds on, 20 seconds off):
Complete as many rounds as you can in the allotted time. Don't skimp on your rest.
Mountain climbers
Squats
Lateral shuffle to up-down
Spartan crawl
Cool Down (1 set, 60 seconds each):
Half-saddle twist (right)
Hurdler stretch hold (left)
Half-saddle twist (left)
Hurdler stretch hold (right)
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.
