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.
This week, we're cutting your long run back by almost half, from 12.5 last week to just 7 this week. Remember when a 7-mile run felt like something you couldn't possibly conquer? Now, you're using this distance to recover and get your head in the right place for the remaining weeks of this program. Don't be mistaken, though: It still won't be easy. In fact, it's often the third- and second-to-last laps that are the most mentally taxing. But you've made it this far, and nothing can stop you now.
Get ready for Week 26. It's coming whether you're ready or not. Let's 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
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):
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 (2 sets of 60 seconds on, 20 seconds off):
Complete the reps and rounds for quality at your own pace and watch the clock for your timed movements.
High slide-plank thread-the-needle (right)
High slide-plank thread-the-needle (left)
Bear plank walk
Commando
Push-up to downward dog
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 bodyweight conditioning day emphasizes continuous, controlled movement to continue building your endurance, coordination and full-body strength.
Warm-Up (2 sets, 30 seconds each):
Alternating iron cross
Straight-leg sit-up
Shin box to hip extension
Squat
Up-down
Conditioning (3 sets):
Complete as many reps as you can in the allotted time. This one is a killer, but nothing you can't handle. Hang on, dig deep and keep pushing.
8 up-downs
12 jumping jacks
12 mountain climbers
8 alternating lateral lunges
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.
