Spartan Race: the plan for your format
Mud, walls, ropes, carries and penalty burpees: a Spartan is a running race disguised as an obstacle course — and running is what makes the difference, more than biceps. The format you pick decides everything: here's how to size your preparation.
Which format, how many weeks?
| Your profile | Recommended format | Preparation time | Sessions / week |
|---|---|---|---|
| Occasional athlete, up for a challenge | Sprint (5 km, 20 obstacles) | 8 to 12 weeks | 3 |
| Regular runner, strength to build | Super (10 km, 25 obstacles) | 10 to 12 weeks | 4 |
| Good runner + regular strength work | Beast (21 km, 30 obstacles) | 14 to 16 weeks | 4-5 |
| Trifecta goal (all 3 in a year) | Sprint → Super → Beast | A structured season | 4-5 |
Greg's rule: pick your format based on your ability to RUN the distance on hilly terrain — obstacles are prepared much faster than endurance.
💬 The plan is the foundation. Chatting with Greg is the secret weapon.
A Spartan build raises very concrete questions — usually at 9pm the night before a session. Greg answers with your data, not with platitudes.
Excerpt of a typical conversation with Greg in the app
The 3 Spartan-specific projects
- Grip: ropes, monkey bars, bucket carries — your grip fails before your arms do. Bar hangs, farmer's carries and assisted pull-ups, 2-3 times a week at the end of sessions.
- Carries: gravel bucket, sandbag — prepared with weighted walks and lunges. This is where race gaps are made.
- Elevation: most Spartans run on ski slopes or hilly terrain. Weekly hills, or the race becomes a forced hike.
Sample week (Super, 12 weeks, mid-plan)
- Tuesday — 45-min hilly run + hangs/pull-ups at the end
- Thursday — strength: weighted lunges, carries, core, farmer's carry
- Saturday — long trail run 1:00–1:30 with hills
- Sunday (optional) — mobility + technique (clean burpee reps)
Classic mistakes
- Betting everything on obstacles: 80% of race time is… running. On rough terrain.
- Discovering penalty burpees on race day: 30 burpees while tired is something you rehearse.
- Gloves “for protection”: most slip on wet ropes. Trained bare hands beat gloves discovered on race day.
- Ignoring mud when picking shoes: aggressive trail lugs, or every climb becomes an ice rink.
And between sessions: the WOD library
99 ready-to-do sessions, filterable by length, equipment and level — every movement explained step by step. Greg picks from it when it serves your build, and you can help yourself too.
Open the library →Frequently asked questions
What is a Spartan Race?
An obstacle race run outdoors — mud, walls to climb, ropes, weighted carries — in the Sprint (5 km, 20 obstacles), Super (10 km, 25 obstacles) and Beast (21 km, 30 obstacles) formats. A failed obstacle costs 30 penalty burpees before you move on: it's the running, far more than raw strength, that sets your time.
Do I need pull-ups to finish a Spartan?
No: every failed obstacle costs 30 burpees, and many finishers do plenty. But every cleared obstacle saves 2-3 minutes — hence the grip work in the plan.
Which shoes for a Spartan?
Trail shoes with aggressive lugs that drain water. Road running shoes are the most regretted choice in the finish-line parking lot.
What's the Trifecta?
Finishing Sprint + Super + Beast in the same year. A great season-long thread — Greg structures the three builds so they chain without cannibalizing each other.
How is it different from Hyrox?
Hyrox is standardized, indoor and segment-timed — Spartan is outdoor, unpredictable and technical. Hyrox rewards pacing, Spartan rewards versatility (and a sense of humour about mud).
« The Spartan is the only goal where I officially schedule “go run in the rain”. My plan builds three things: the engine (running), the grip, and the head (tired burpees). And when doubt hits 3 weeks out, you message me — I answer with your data, not a war cry. »
Understanding AI sports coaching →
Greg's other plans
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12, 16 or 24 weeks? Your first-marathon prep time depends on your current level. Greg's plans, level by level, with a sample week and mistakes to avoid.
See the plan →Your first triathlon: the plan to take the plunge
Sprint or Olympic? 8 or 16 weeks? Your first-triathlon prep time mostly depends on how comfortable you are in the water. Greg's plans by profile.
See the plan →Ironman 70.3: the plan for your level
The Ironman 70.3 distances — a 1.9 km swim, 90 km bike, 21.1 km run — and how many weeks of prep you need by level, with weekly hours to budget. By Greg, AI coach.
See the plan →Hyrox: the plan for your profile
8, 12 or 16 weeks to prepare a Hyrox? Greg's plans by profile (runner, gym-goer, hybrid), with a sample week and the stations to prioritize.
See the plan →Cross-training: the format that fits you
WOD, AMRAP, EMOM: what these formats actually mean, and which ones match your level and your kit. UpGreg's WOD library, plus a coach who fits them into your week.
See the plan →