29 DAYS TO THE 5 k SPARTAN SPRINT
Yes, it is indeed a little crazy. But at least I won’t be able to say it was boring. I thought I was in fairly decent physical condition but after looking at videos of this race, I really have to question that thought.
I’m going to run the Spartan Sprint…
So – I have 29 days to get ready. I’m sure I can finish the race; I just don’t want the race to finish me!
My biggest concerns right now are upper body strength and flexibility. I have the stamina to do the distance but can I do it pulling myself up and over walls, through mud pits and rope barriers? Can I climb huge boulders, scale hills and rockwalls, and still have the energy to run the distance?
Twenty-nine days. The training started today. I have to train hard, fast and furious. I’ll keep posting here just to make myself accountable.
Today’s workout;
- Wide overhand grip pull ups, wearing my backpack with a 16 kg kettle-bell. Pull to failure…made it to 8
- Narrow underhand grip chin ups. Pull to failure…made 6
- Push ups wearing the same back-pack, again to failure. One set of 15 – one set of 10.
- Inclined flies on the Swiss ball – three sets of 15 using 15 kgs weights.
- Ten minute session with the kettle bell – snatches, one arm press and round-abouts – 15 each.
- Bent over rows with 20kg dumb-bells…2 sets – 10 each side
- One more set of 15 declined push-ups wearing the backpack with the kettle-bell.
I’m running the October race in Chicago and the Austin race in March…. I have a little more time than you to get ready. I run on a regular but I NEVER do any sort of obstacle course type training. I will be following this to get into a serious training mode. Thanks!!
Nerri D….
Hey Nerri. Glad you found my website. The Spartan was awesome and a good challenge. Actually I surprised myself and did really well. I wasn’t too worried about time as I helped a lot of people over some of the obstacles. I continued my crazy work out regime and then ran The Warrior Dash and that was even tougher because it was held at a ski resort. The hills were brutal but it was a lot of fun. I’m doing a 10 mile run this Sunday and I’ve registered for a Tough Mudder and a couple of Spartans for next year.
What kind of workouts are you presently doing?
Rock on – quitting isn’t an option.
Arooo!
Doug
Hi, I’m doing the spartan sprint race in april 23, I have never run in my life I do workout every day, any tips on how to train?
Well – It’s kind of hard to give any information because I know nothing about you. However – the race isn’t so difficult – upper body strength isn’t such a big part of the sprint because it’s only 5 km. Basically – find some nice big hills and run…up! Do that every day – with rest days of course – until you can run for an hour or two uphill without too much trouble.
Stay in touch and let me know how you progress.
Doug Where are you running?
well I am not a runner but I do all my workouts at home, I’ve done Insanity, TurboFire, Asylum, Chalene Extreme and now combat so I’m always doing something, I want to do the spartan because it looks hard and fun and I think I can do it.
I will run in citi field on april 23rd
Wow~! Sounds like you are well conditioned and that’s awesome. The Spartan Sprint is only 5k. The toughest part is going up the hills – with what you’ve told me you will zip through the obstacles no problem. The videos are really well done and make it look super tough. Now when you go up a few notches to the Spartan Beast and up again…yeah – it gets really tough! You need serious stamina and upper body strength. For my first sprint I over trained and it was a bit of a let down. I finished and was like ” wha? – that was it?” Keep with your fitness classes and work on the running. It is fun – lots of fun – you’ll have no problem. After your first Spartan…you’ll be addicted like the rest of us!!
Please keep in touch. I’d love to hear how you are doing.
Doug…
I have back to back Spartan Beasts scheduled this year along with two Tough Mudders…I better get running myself!
Any advice for my wife trying to build endurance running. She can run 2k at the track now but needs work
Hey – thanks for popping by.
2 k is a good start! Most of the mud races …except the Tough mudder – don’t require a lot of upper body strength. Some is needed of course but I would concentrate on running…up hills. That’s probably the best way to build endurance. Keep with the good nutrition and stretching and “Run Forest run”! Hill running is awesome. Squats and Lunges are good to build leg strength but endurance…hills.
Tell her good luck for me and I’d appreciate it if you would keep me posted on her progress. Did I mention hills?Up – a lot! And some distance running in between the hills.
Cheers
Doug
Hello….I have been stuck on your site for the last 2 hours reading and learning. Someone posted the Spartan Sprint on Facebook and I searched, ” how to train for Spartan Sprint”, and your name came up.
To give you a little background about me, I was in Law Enforcement for almost 17 years and was hurt in the line of duty. After four surgeries, I was unable to continue my police career. I was always in decent shape but after my injury I literally ballooned to 325 lbs. My normal weight was 220 lbs. The weight gain was unfortunate but my fault in the long run. Determined to lose the weight in October of 2012, I began to train and have lost 70 lbs with diet and exercise. I walk/jog 5 days a week , normally 5-6 miles at a time, Then today I stumbled across the Spartan and your website.
I am determined to participate and complete this race. I do live in Texas and the next event is in May. I have read your advise and plan to step up workouts (Hills, and lots more Hills). Any other advise would be great.
Paul – saying you are taking my advice is a a big compliment for me considering your background. Sounds like you are on the right track with the losing weight and putting in the miles. Eating properly and at the right time is a huge factor. Maybe I’ll do a post specifically on that. Keep up the good work man – that’s awesome. The Spartan? You’ll nail that easily!
I believe in the saying, ” The harder I work – the luckier I get!”…so keep working hard!
Please keep me posted on your progress and how you do in the Spartan cause I know you’ll be there.
Doug
Loved reading your story. My group of ladies will be at Burnet in May as well. I’m terrified I’ll die halfway through, but I’m determined to finish. I’ve lost 100 pounds, but still have more to go. I’m so scared of this, but I was the group leader and can’t back out now. Good luck to you!!!!
100lbs!! That’s awesome! If you can do that – the Spartan will be a walk in the park for you. A tough muddy but really fun walk!
DO NOT BACK OUT! You can and you will do it because…you can.
Please keep me posted. I would love to hear how things went.
Doug
Hi Coach Doug,
I’m in a group that has committed to the sprint in Philly on 8/31. One of our family recently died after an 18 month battle that left some of us overweight and out of shape while caring for her 24/7. In her honor, we’re training and running the race as Team Sunflower. I’ve been an athlete all my life and have run marathons, but I’m kind of a penguin now, just waddling along (but still finishing!). I live in an area full of state parks and nature preserves and have a handful of trail runs ranging from pretty flat to all uphill. I will concentrate more on the uphill runs now.
In an earlier post, you mentioned posting some ideas about eating the right foods and at the right times. I for one, would find that very helpful so I hope you are able to do it.
Thanks for this board, i plan to visit often.
Deb
Thanks for popping by. You sound like you know where you are going and I believe you will finish strong. Hill running is almost a must for these types of races. Sorry to hear about your loss. I can relate as it was my wife’s illness that put us on the path to health and fitness. Fortunately she’s doing great.
I’ll get my act together and do the post on eating the right foods at the right times. Rock on – I’d love to hear how everyone does on the course. Go Team Sunflower!!
Doug
I have a Spartan Sprint coming up May 11th. I can’t do a pull up and I have been trying for seven months!!! I run 5ks, do some sprinting, deadlifts, power cleans, rowing, burpees, push ups, and also the Marine Corps MARSOC short card.(modified for this 3 Star Marine Mom). Any suggestions…I’m mainly concerned about upper body
Sorry for the delay but life has been really hectic lately – fun but hectic. It is a fact that pull ups are tougher for women than men. That’s just the physical makeup of our body. That being said I know dozens of women that can do 20 + pull ups. They all started pretty much the same way. Proper form and assisted. Remember you will be pulling with your lats and biceps primarily. Use a stool or chair for assistance in the beginning, really concentrate on “setting” your shoulder blades down and back and locking them in place. Don’t start from am hanging position – that can injure lig and tendons. Set the shoulders and start the pull with your lats – never lock out – raise all the way up bringing the bar to your chest not just your chin.
That’s just some basics – if you have an e-mail I can send you 10 basic detailed steps on how to get started …but for now you are on the right path. Kick butt girl! Have fun on the Spartan – SMILE all the way through!
doug
Hi I committed to the spartan sprint on June 8th in Tuxedo NY. I am 51 year old former runner/42 min 19 sec on 4 mile run with no obstacles/. Start my training on April 12 and broke my left toe on April 17 what a bummer . Now i can not run for 4 weeks at least. Need to work on upper body to compensate for lost time. Need advise on how to do it.
Hi Tinka. Thanks for popping by. Well – you can run. A lot of people are worried about upper body strength. All the races I’ve done, legs and conditioning were more of a worry. That’s why I train by running hills. Mix up the routine with some strength training for sure – but what I tell most people – what has worked for me and many people I’ve worked with training for these races – run..up hills…a lot.
Whatever you do, just don’t give up! it’s fun – meant to be fun. Go have fun. See what you got left in the tank.
Keep me posted.
Doug
…soooo…I’m signed up for the spartan sprint June 2nd…im 47 and in “ok” shape…I go to the gym 4 days a week…I alternate between upper body and lower body and do about 35 minutes of cardio every time…some spartan videos make me think I have a chance…others make me think I’m out of my mind for even ‘considering it’…I’m definitely not a quitter which is WHY I think I have a chance…(i’m counting on my stubborness to not give up…I believe I have what it takes MENTALLY…not sure about the physical end of it) do I REALLY have to be in FANTASTIC shape..?!?!…my goal is to just make it thru…(speed isn’t important) I just want to be able to say “I DID IT”…do I stand a chance?!?! Lisa : )
You have already beat the course! Stand a chance? I think you will have a ton of fun and rock the course. If it is just the sprint you will have no problem. You may have to slow down a little if the hills are big but if you’re not worried about speed – that’s cool. The videos make it to be a lot tougher than it really is unless you are doing the beast or Death race. The Sprint is challenging but fun. Go get ‘em!! I over trained for my first race and was a little shocked when I realized I had reached the end.
Please keep me posted – I’d love to hear how you did. I know you will finish strong with a big smile.
Doug
…thanks…I feel a little better now…lol….1 quick question…should I wear GLOVES of any kind…?!?!…thanks : )
Gloves….it’s always a debate, Some people swear by them – some can’t use them. They get muddy and wet so even leather gloves become slippery. I would think it might depend on your hands. My are kind of tough and leathery anyway so I don’t wear gloves. But if your hands have soft or sensitive skin then maybe gloves might help. As I said – it’s an ongoing debate. Take a pair – try them. If you don’t feel comfortable – toss them. Sorry pal – not much help there.
Just go have fun!
Doug
I’m 44 and just signed up for the Austin May 18th race. I’ve never done a 5k or mud run in my life, and I’m not much of a gym guy. My upper body strength is also a bit limited, mainly a tennis player. I have a month, so any help would be great. I’ve been doing some light running and can do the 5K distance (barely). Is this crazy on my part? Can I get in shape in time to finish a sprint? Do you have a plan I should try?
My advice – no plan…RUN! Up hills if you can find some. Entering the race is not crazy at all. They’re fun!! You will be surprised at how well you will do. As a tennis player, I’m guessing you have decent stamina for sure. All of the mud races here in Ontario are held at ski resorts so the hills are killers. But since I practice running hills
( http://coachdougbowers.com/2013/04/10/training-for-the-tough-mudder-spartan-and-warrior-dash/)
I have a little advantage. But go for it – run, have fun. The obstacles will actually give you a chance to catch your breath. And the videos make them look much more dramatic and tougher than they really are. Yes, you may fall, trip, not make it to the top of the rope whatever…who cares? Go – give it your best shot – see what you got and then, then my friend, you’ll be ready and waiting for the next one! If you can run the 5 km, stop each 1/2 km and do 20 burpees or 20 squats or pushups…mix it up and then see what you can do for a sprint to the finish. Kick it up a notch…and smile. Even through the pain!
Please keep me posted.
Doug
Jay, some girlfriends and I are also signed up for this run. I am not in great shape at all. I commented a couple of months ago on another guy’s post here who is running the Burnet Spartan Sprint. I’ve lost about 100 pounds (I’ve been on a plateau and it’s got me discouraged), but still have about 81 to go. I’ll probably be the only fluffy one there. Honestly, I’m terrified and thinking of standing on the sidelines.
Doug, I love the encouragement you give, I wish I was so sure of myself!
Pfft – standing on the side lines. At least you will be there! That’s more than thousands of so called “athletes” will be able to say. 81 lbs to go. Hmm – those plateaus are a pain in the Royal Butt. But don’t give up – don’t make me come down there and push you over the finish line…and I’m just about crazy enough to do it. Keep going – do you best. Don’t hurt yourself along the way. Keep it marked as fun but serious fun. It’s not a torture test though it may seem that way sometimes. Smile, even through the pain…and you’ll be fine. Now – get out there and run!
doug
Good Luck Angee! I will keep an eye out. Coach Doug-Any thought on footwear, gloves, etc? Is running every other day, with weights and walking on alternative days a good idea? Should I go 7 per week, or build in a rest day?
Hey jay; Gloves are always a big debate – some people swear by them – I don’t use them. i think that’ll be a personal call. I always build in a rest day ( I’m old!) Don’t burn out but push it to the limits. Footwear – I swear by my old Merrills. Same pair has gone through 8 mud runs, one 1/2 km road race, and several 10 km and 16 km races plus two winters…and still holding.
strong. Man just talking about this stuff is exciting – I can’t wait!
Go Go GO!
Doug