The Spartan Extremely 50K Race Exercise Plan

The Spartan Extremely 50K Race Exercise Plan

I requested myself this after I made what now seems like a silly, idiotic choice to decide to the Spartan Extremely 50K Race, a 50k path run with 60 (sixty) obstacles included, in Bigfork, MT, on Might 6., at age 47. Up to now in my health journey I’ve accomplished precisely zero operating challenges of even half of this distance.

Yearly I do a birthday problem through which I prepare and attempt to show to myself that the outdated lie, “age is only a quantity” is anyplace near true. This yr, since I’ve been so loopy busy making an attempt to construct and open Intentional Sports activities, a nonprofit group that stands dedicated to inspiring Chicago’s youth via the ability of sports activities. I felt like I wanted to decide to one thing fairly nuts.

I’ve at all times labored out, and for any sort of lesser problem I knew I might sort of “faux my approach via it,” counting on athleticism and fundamental health. THIS is totally different. There isn’t any dishonest the mileage, and there’s no strategy to faux your approach via 60 obstacles.

Coaching for such a problem jogs my memory of my all-time favourite quote from creator Orison Swett Marden: Success is the kid of drudgery and perseverance. It can’t be coaxed or bribed; pay the value and it’s yours.”

So right here’s a fundamental breakdown of my coaching cut up for the Spartan Extremely 50K Race, after which I’ll provide you with a number of ideas about the way it’s going. First, in case you’re ignorant about Spartan races (like I used to be), then I’ll simply say this—it’s a number of operating with some obstacles that break up the miles. These obstacles have a tendency to emphasise a number of pulling, hanging, climbing, and carrying. To that finish, I’ve various my exercises fairly a bit each couple weeks, however right here is the present routine, damaged into two classes per day.

The Spartan Extremely 50K Race Exercise Plan
Andy McDermott

The Spartan Extremely 50K Race Exercise Plan


1) 14-mile run (lengthy, gradual day)

Monday (restoration day from operating)

1) Early a.m.: push/puil/core circuit (a minimum of one train of urgent from the ground, and one hanging train), adopted by half-hour of elliptical

2) Lunchtime: 30-40 minutes of stretching, stationary bike or elliptical


1) Early a.m.: biceps/triceps/core/mobility circuit, adopted by a 7-mile run

2) Lunchtime: stretch + half-hour elliptical/bike


1) Early a.m.: run and power alternator. 8 miles run damaged down to eight rounds of:
run 1 mile, 2 units of shoulder workout routines (1 press, 1 increase), 1 set of hanging core work

2) Lunchtime: stretch, adopted by half-hour of both elliptical/bike


1) Early a.m.: grip power, together with hanging and carrying circuit, adopted by a 7-mile run

2) Lunchtime: stretch, adopted by half-hour of both elliptical/bike

Friday (restoration day from operating)

1) Early a.m.: leg power/mobility/core circuit, adopted by half-hour elliptical

2) Lunchtime: Stretch, adopted by half-hour bike


1) Early a.m.: Body weight exercise, together with upper-body push-pull (chest/again/bis/tris/shoulders), and core, adopted by 8-mile run

2) PM: stretch/mobility

So, a number of drudgery and perseverance! A number of ideas:

I’ve performed soccer for roughly 42 years, and I did a good bit of operating in shorter distances (5-10k) after I was competing for the World Police and Hearth Video games within the Hardest Competitor Alive. However NEVER have I run this sort of mileage, nor did I feel I ever would. Nobody would rank me as a RUNNER.

Unusually, I’m having fun with it. Nicely, generally I hate it, however principally I admire the gradual, quiet, put-my-stupid-phone-away tempo of operating all these miles. Additionally, it’s winter in Chicago, so I’ve been relegated to the treadmill for lots of those miles, so I’m catching up on a number of films… General, it’s been good to decelerate my coronary heart fee and step away from the rat race on this manic season of life.

For the resistance work, I’ve lowered the load and elevated the quantity. A variety of the main focus has been on body weight coaching, since that’s the main focus of a lot in impediment course racing. When potential, I overload my body weight a bit, including weight to my body and pulling/hanging with the load.

I’ve been capable of keep my measurement and power, even with all of the running- which is nice on this case as a result of my solely hope in surviving this race is to do properly within the obstacles… All of this body weight and quantity coaching has confirmed what I’ve at all times preached to those that would possibly get discouraged by not having a fitness center or correct tools to work out: Our muscle tissues are stupid- they do not know the place they’re or what they’re pushing/pulling/lifting/throwing!

Lastly, I do imagine that almost all people can tackle far more of a problem than they may suppose. Sure- this one would possibly really crush me when it’s all mentioned and carried out, however I’m having fun with the one step/mile/day at a time mentality of a protracted runway right here. Admittedly, I used to be in considerably of a senseless groove in my health life; simply “getting in in” day by day, not improving- staying “comfy.”

However, the one strategy to ever enhance at something is to push into Uncomfortability a bit, and redefine.

TIME MANAGEMENT: All of this coaching takes hours most days, and I’ve 5 members of the family, three careers, and one fats bulldog which all deserve my time as properly. I can’t overemphasize the significance of planning and preparation!

Keep tuned as we push forward—we’ll check out vitamin and restoration subsequent time; the best way to gas and keep your machine. Our machines are unimaginable and resilient, however once we push the envelope, it takes a number of TLC to maintain going and going and going!

Andy McDermott is a proponent of fundamental truths about well being and wellness, primarily based on classes he’s realized personally over a lifetime of health. McDermott has printed greater than 100 articles and movies for nationwide media publications. He’s presently the Founder & Chief Improvement Officer for Intentional Sports activities, a nonprofit group that stands dedicated to inspiring Chicago’s youth via the ability of sports activities. McDermott posts health challenges on social media:
Twitter: @Andywhatsnext 
Instagram: @andywhatsnext
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