The Spartan Stadion is our signature stadium-based 5K, 20-obstacle race, taking place at some of the most iconic, famous stadiums and ballparks in the world. The nearly 4-mile course is not only a backstage pass to peek behind the curtain at your favorite team's home base, but with a short distance similar to the Spartan Sprint, a relatively low obstacle count, no mud, and an incredible amount of energy exuding from the stadium walls each race weekend, the Stadion is an incredible introduction to the world of obstacle course racing and the perfect format for team building.
So, you’re revved up and ready to go, but the hardest part is still getting to the starting line. To be properly prepared for the demands of the Stadion, you’ll need to be proficient in running, climbing and jumping (especially stairs!), pushing, pulling, and core strength. For more training tips on how to train for Stadion-specific obstacles, check out our Stadion obstacle breakdown here.
Throughout the next four weeks, we’ll help you grow stronger and more confident in your Spartan functional skills through a variety of workouts geared toward building full-body strength, cardiovascular endurance, and enough power to propel you around a full stadium of bleachers. You can also rely on this plan to train for a Spartan Sprint that has lots of climbing or elevation gain! By the end of this program, not only will you be prepared to tackle any Spartan Stadium Series Race, but you will be stronger and healthier to continue along the journey of building your strongest self.
Spartan Stadion Race Training Plan Overview
How the Spartan Stadion Race Training Plan Works
Week one will be focused on laying down the foundation for our exercises: basic endurance, low mileage and mainly bodyweight movements with an introduction to explosive movements. In week two, we will build greater strength and endurance with the addition of weight with an increase in mileage and climbing. For week three, we use the same weight, but increase our sets, reps, and total time on our feet (and climbing and jumping) to build muscular endurance and power. Week four is our targeted race week, where we enter into our tapering phase. This allows our body to preserve energy and to adjust to the previous three weeks of training.
The following four-week program is designed to push every Spartan, physically and mentally. It will be tough. You will have areas in which you will struggle or feel uncomfortable. It is through these challenges that we grow strongest. Stay consistent over the next four weeks and prove to yourself how strong you are when you stand at the starting line. Let’s go!
The Official Four-Week Spartan Stadion Training Plan
Week 1
Monday: Intro to Endurance Running
Warm-up: 10-minute easy jog
Workout: 10 minutes running at a steady pace
Cool down: 5-10 minute walk and stretching
Tuesday: Bodyweight Strength Training (Push and Lower)
Warm-up: 5-10 minutes of dynamic stretching, like t-spine rotations and marching in place
Circuit (3 rounds):
Jump squats: 12 reps
Push-ups: 12 reps
Jumping lunges: 12 alternating reps
Plank up-downs: 1 minute
Tricep dips: 12 reps
Single-leg hops: 12 alternating reps each leg (24 total)
5 burpees
1-minute jump rope
Cool down: 10-minute walk and static stretching
Wednesday: Agility and Speed Work
Warm-up: 10-minute easy jog
Workout:
4 x 1-minute staircase or bleacher repeats at 80-90% effort with 2 minutes rest in between (swap at least a level 10 on the Stairmaster if at an indoor gym)
4 x 400m repeats at 60-70% effort with 2 minutes rest in between
Cool down: 10-minute walk and static stretching
Thursday: Rest or Light Activity
Optional: Light activity like yoga, stretching, or a gentle walk
Friday: Strength Training (Pull and Core)
Warm-up: 5-10 minutes of dynamic stretching
Circuit (3 rounds):
Banded pull-ups: 10 reps (or until failure)
Supine leg lifts: 12 reps
Inverted rows: 12 reps
Standing single-arm kettlebell marches: 12 reps alternating sides
Dead hang: Until failure
Forearm/wrist roller: 1 minute
Dead ball over-the-shoulder throws: 1 minute
Cool down: Static stretching
Saturday: Longer Run or Incline Hike
Warm-up: 10-minute easy jog
Workout: 10-20 minutes of running or hiking at a moderate pace
Cool down: 5-10 minutes of walking and stretching
Sunday: Rest
Week 2
Monday: Endurance Running with Intervals
Warm-up: 10-minute easy jog
Workout: 10 minutes at a steady pace, followed by 10 minutes alternating between 1 minute climbing stairs and 1 minute walking or slow jogging
Cool down: 5-10 minutes walking and stretching
Tuesday: Strength Training (Push and Lower)
Warm-up: 5-10 minutes of dynamic stretching such as skipping, walking lunges, etc.
Circuit (3 rounds):
Dumbbell deadlifts: 12 reps
Dumbbell chest press: 12 reps
Explosive box jumps: 12 reps
Dumbbell shoulder press: 12 reps
Bent-knee calf raise on leg press: 12 reps per leg
Skull crushers: 12 reps
Bear crawls: 1 minute
Cool down: Static stretching
Wednesday: Hill Sprints and Lower-Body Muscular Endurance
Warm-up: 10-minute easy jog
Workout:
8 x 30-second hill sprints at max effort with 90 seconds rest in between (walk back down)
15 minutes of Stairmaster or bleachers at a slow pace
Cool down: 5-10 minutes of walking and stretching
Thursday: Rest or Light Activity
Optional: Light activity like yoga, stretching, or a gentle walk
Friday: Strength Training (Pull and Core)
Warm-up: 5-10 minutes dynamic stretching
Circuit (3 rounds):
Pull-ups: 10 reps (or until failure)
Standing single-arm kettlebell marches: 12 reps each arm (24 total)
Inverted rows: 12 reps
Kettlebell halos: 12 reps alternating sides
Dead hang: Until failure
Dumbbell wrist curls: 12 reps each side
Dumbbell farmer carry: 1 minute
1-minute jump rope
Cool down: Stretching
Saturday: Long Run with Obstacles
Warm-up: 10-minute walk
Workout: 3 miles at a moderate pace with moderate incline, stopping to do 15 burpees every 0.5 miles
Cool down: 5-10 minutes of walking and stretching
Sunday: Rest
