Spartan Sprint Race Training Plan


• 6 week, 5 days per week
• Designed to maximize performance in Spartan Sprint and other short obstacle course races
• Running emphasis, with some strength and work capacity work
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.


6-Week Training Plan (30x total training sessions) specifically designed to prepare athletes for shorter obstacle races like the Spartan Sprint Race. Begin this program 6.5 to 7 weeks before the event to allow for 3-5 rest days before the event.

Winning times for the Spartan Sprint Race are sub-45 minutes at most venues. Some are even under 30 minutes. The obstacles and race terrain, not race distance, determine the time difference. All Spartan Sprints are “3(ish) miles”.

This training program has a significant running emphasis, but also includes focused strength training and multi-modal work capacity efforts.

Required Equipment

- Fully equipped gym, whether that be a globo-gym, garage gym, or otherwise, e.g. 24 Hour Fitness, Gold’s, CrossFit, etc.
- Track or trail of a known distance. (400m track, indoor track, marked trail)
- 40# (females) or 60# (males) sandbag

Sample Training

Session 7

Obj: Endurance


Run 6 miles in 48 min.

(2) 3 Rounds
5x Shoulder Scarecrow (unloaded)
3x Floor Slide
Instep Plus Stretch
Session 8

Obj: Core Strength

4 Rounds
Run 200m (30 seconds on treadmill)
8x Push-ups
8x Squats
4x Pull-ups
Hip Flexor Stretch


4 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
10x Kettlebell Hinge Lift (12/16#)

(2) 3 Rounds
5x Y + L @ 2.5#
3x Shoulder Sweep
Session 9

Obj: Speed Development


Run 1 mile at an 8 min. mile pace
Rest 4 min.


(1) 4 Rounds
Run 800m in <2:45 min.
Rest 3 min.

8 Rounds
Run 400m in < 90 sec.
Rest 90 sec.

(3) 3 Rounds
HUG Stretch
3x Floor Slide
Instep Stretch
3x Floor Mantis
Session 10

Obj: Strength


4 rounds
Barbell Complex (45/65)
Instep Plus Stretch + Hip Flexor


9 Rounds
2x Power Clean + Push Press - increase load until 2x is difficult but doable
Lat+Pec Stretch

6 Rounds
4x Front Squat - increase load until 4x is difficult but doable
2x Box Jumps (20/24”)
3x Floor Slides

5 Rounds Every 60 sec
6x Thrusters (45/65#)
6x Renegade Rows(15/25#)

4 Rounds
5x GHD Sit-ups
5x Russian Twist (15/25#)
10x Face Down Back Extension
30/30 Side Bridge
Session 11

Obj: 1 hour Mini-Event

(1) 6 Rounds for Time
Run 400m
5x Pull-ups
10x Plank Walk-ups
15x Sandbag Get-ups (40/60#)
20x Toes to Sky

Run 400m*
Alligator Push-ups
Squat Jumps
Sandbag Back Squats (40/60#)

*Each Round, run 400m once, then do the exercises at the prescribed numbers, e.g.:
Run 400m
12x Alligator Push-ups
12x Squat Jumps
12x Grasshoppers
12x Sandbag Back Squats (40/60#), then

Run 400m
11x Alligator Push-ups
11x Squat Jumps
11x Grasshoppers
11x Sandbag Back Squats (40/60#), then

Run 400m
10x Alligator Push-ups
10x Squat Jumps
10x Grasshoppers
10x Sandbag Back Squats (40/60#), and so on...

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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.


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This Plan is one of 200+ plans included in the Athlete's Subscription.