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.
It's Week 23, and we know you don't need a pep talk anymore. If you're even considering quitting at this point, we can't stop you. But you'll be starting back at square one, and who has time to waste 22 painful weeks of their life? The home stretch is often the hardest – so close, yet so far – but if you're ready to put aside any remaining doubts once and for all and are starting to get psyched about the life that lies beyond that 28-week finish line, it's time to clock in for Week 23's work.
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 scorpion
Upward dog to downward dog
Alternating Spiderman lunge
Good mornings
Bunny hops
Run:
Run for 5.5 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 16.5 miles instead.
Strength (10-minute EMOM):
Every minute for 10 minutes (EMOM), complete both movements, aiming to finish with at least 15 seconds of rest before the next round begins at the top of the next minute. Adjust the reps as needed if the prescribed amount feels too challenging or too easy.
6 push-ups
10 alternating high-plank shoulder taps
Cool Down (1 set, 60 seconds each):
Chest stretch
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 World's greatest stretch
Squat with alternating T-spine twist
Push-up to downward dog
Alternating tabletop thread-the-needle reach
Burpee
Conditioning (3 sets, 45 seconds each):
Complete as many reps as you can in the allotted time.
Up-down broad jump
Bear plank walk
Alternating jumping lunge
Touchdown jack
60-second rest
Cool Down (1 set, 60 seconds each):
Tabletop prone reverse wrist stretch
Bent-arm child's pose
Puppy pose
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.
