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Spartan-Worthy Training

The Spartan is no ordinary race. You'll need to lift heavier, run faster, jump higher, and compete smarter than ever before just to survive. That's where we come in. If you plan on conquering 10 punishing miles of diabolical obstacles, typical race training will have you falling painfully short. Ancient Spartans trained for decades to prepare for battle. We'll have the unbreakable new you ready in time for race day.

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Ramp Up Your Race Prep

Unbreakable Hill Intervals

By Jason Jaksetic

A hill is a useful piece of training equipment.

No matter how tough you think you are, elevation will push you to the breaking point. No one is immune. If you want to go full speed without having to run fast, a hill will supply you with everything you need.

High intensity intervals of maximal effort are a great way to benefit your cardiovascular and muscular systems, all while burning any surplus calories.

Warm-up:

Jog/run 10-20 minutes. This doubles as your means of transport to the workout, and your warm up.

MAIN SET:

10 second hill climb (sprint)
30 seconds rest - x 3

20-second hill climb (very high intensity)
30 seconds rest - x 4

30-second hill climb (high intensity)
1 minute rest - x 2

(The 'rest' period consists of walking downhill.)

Jog home, then stretch.

Those in flatlands, you do these uphill intervals by dragging a tire with a rope. It will be great practice for your next Spartan Race.

Hill Running 101

The only way to beat the hill is to embrace it. Running on a flat surface, a runner only needs to produce energy for horizontal work. The extra energy needed to lift the body vertically against gravity accounts for this extra energy expenditure. Get more caloric burn for your time spent exercising by running hills.

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B1REBC44

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B1REBC44

You must try it even if you think you can. You will be amazed at what you can do!

Jun 27, 2014 9:26am | report
 
Jgbrooks757

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Jgbrooks757

Cant wait!

Jul 9, 2014 12:53pm | report
Jgbrooks757

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Jgbrooks757

I am running this Sunday!

Jul 9, 2014 12:53pm | report
 
Pericles22

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Pericles22

Hitting the Ohio Sprint at the start of October. I can't wait!

Jul 9, 2014 2:50pm | report
 
B1REBC44

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B1REBC44

Running the Super Ottawa this week-end !!

Jul 21, 2014 10:02am | report
 
MightMouse03

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MightMouse03

This made me super excited!!!!!!! :)

PA Sprint proved to hubs and I we wanted to do more and get our trifecta but we have a lot of training to do. :)

Jul 29, 2014 2:53pm | report
 
rkoolen

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rkoolen

Cant wait for my 3rd spartan. 2&1/2 weeks to go! And yes! Practice up on your hill running and burpees ;)

Jul 30, 2014 1:02pm | report
 
Stonewall17

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Stonewall17

Nice, are you running the Va race?

Aug 6, 2014 5:37pm | report
dajunglebrotha

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dajunglebrotha

running the ultra this year, hill training is a MUST!

Aug 7, 2014 11:12am | report
 
joh9356

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joh9356

Good luck bro!

Aug 7, 2014 12:29pm | report
GrampaTom

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GrampaTom

I'm not carrying this pole for nuthin'.

Aug 18, 2014 7:37pm | report
 
Showing 1 - 11 of 11 Comments


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