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.
Congratulations: You've made it through two months of our program. That's a far greater commitment than most will actually follow through with, and we know you won't quit now – not now that you've begun to see the fruits of your labor. Cut back your running a bit and focus on strength and recovery this deload week. Let's get after it. 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 week, we're cutting back your Monday run just slightly to allow your body to recover from last week and gear up for increasing mileage once again next week. Set aside 55 minutes for this running and strength workout.
Warm-Up (2 sets, 30 seconds each):
Alternating scorpion
Upward dog to downward dog
Alternating Spiderman lunge
Good mornings
Bunny hops
Run:
Run for 3 miles at an easy pace and aim to maintain the same pace throughout the run. We recommend cycling for 9 miles for a low-impact substitution.
Strength (16-minute EMOM):
Every minute for 16 minutes, alternate the movements, aiming to finish with at least 10-15 seconds of rest before the next interval/minute begins. Adjust the reps as needed if the prescribed amount feels too challenging or too easy.
10 push-ups
20 alternating bear plank shoulder taps
12 commando
45-second low-plank hold
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 build endurance, coordination, and full body strength without external load.
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 (15-minute AMRAP):
Complete as many rounds as possible (AMRAP) in this 15-minute AMRAP.
6 squat walk-outs
10 touchdown jacks
8 hand-release no-jump burpees
12 lateral shuffle to up-downs
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.
