Boise Spartan Sprint — 7-Week Training Block
Seven weeks to the Boise Spartan Sprint 5K: build your aerobic base, keep strength 4× weekly, and sharpen obstacle skills for race day August 8–9.
June 16, 2026 – August 9, 2026 · 0 participants · Check in on training days
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Seven weeks to the Boise Spartan Sprint (5K, ~20 obstacles) at Tom Pence Ranch — August 8–9, 2026. Built for medium fitness: rebuild an aerobic base, sprinkle in VO₂ work, keep strength on the bar four days a week, and practice obstacle skills once or twice.
How this challenge works
Check in on days you complete your planned training (running, lifting, or obstacle session). Rest days do not need a check-in. The leaderboard tracks consecutive training-day streaks, not perfection — miss a day, keep going.
Weekly rhythm (default)
| Day | Focus |
|---|---|
| Mon | Easy run or full rest |
| Tue | Strength A — lower + carry |
| Wed | Run quality (see week block) |
| Thu | Strength B — upper + grip |
| Fri | Obstacle skills or easy 25 min jog |
| Sat | Strength C — full body + engine |
| Sun | Long Z2 run/hike or Strength D (alternate weeks) |
Aim for 4 lifting sessions and 2–3 runs most weeks. Obstacle work lands on Fri and sometimes Sat.
Running progression
Weeks 1–2 (Jun 16–29) — Aerobic base
- 2–3 runs/week, all conversational (Z2). 25–35 min easy; one run can reach 40 min by end of week 2.
- Optional: 4–6 × 20 sec strides after an easy run (full recovery between).
Weeks 3–4 (Jun 30 – Jul 13) — Hills + intro VO₂
- Easy run 30–40 min.
- Hill repeats: 6–8 × 45 sec uphill hard / walk down.
- VO₂ intro: 5 × 2 min hard (5K effort) / 2 min easy jog — only if legs feel fresh.
Weeks 5–6 (Jul 14–27) — Race-specific
- Tempo: 20 min steady at “comfortably hard” (half Spartan race pace).
- VO₂: 6 × 1 min hard / 2 min easy.
- Spartan simulation (1×/week): 1 mile easy → 5 rounds: 10 burpees + 200 m run → 1 mile easy. Add bucket carry or bear crawl between rounds if you have space.
Week 7 (Jul 28 – Aug 3) — Taper
- Cut run volume ~40%. Keep one short sharp session (e.g. 4 × 1 min hard).
- No new soreness — sleep and hydration matter more than extra miles.
Race week (Aug 4–8)
- Mon–Wed: 20–25 min easy + mobility.
- Thu: Rest or 15 min shake-out jog + 3 × 30 sec strides.
- Fri: Rest. Race Sat Aug 8 (or Sun if that’s your heat).
Strength (4× / week)
Use BBVR, home weights, or a full gym — same movement patterns either way.
A — Lower + carry (Tue)
Goblet squat 4×8 · RDL 3×10 · Walking lunges 3×12/leg · Farmer carry 4×40 m · Plank 3×45 sec
B — Upper + grip (Thu)
Pull-ups or lat pulldown 4×6–8 · Push-ups or bench 4×8 · DB row 3×10 · Dead hang 3×max · Face pulls 2×15
C — Full body + engine (Sat)
KB swing 4×15 · Step-ups 3×10/leg · Overhead press 3×8 · Burpees 3×10 · Suitcase carry 3×30 m/side
D — Alternate Sunday (optional 4th lift)
Front squat or leg press 3×8 · Hip thrust 3×12 · Chin-ups 3×max · Core circuit 10 min
Progress load slowly weeks 1–4; hold or back off slightly during taper.
Obstacle skills (1–2× / week)
Pick one short session (20–30 min) and optionally add drills to a warm-up:
- Grip: dead hangs, towel pull-ups, farmer carries.
- Wall / rope: wall jumps or box step-overs; practice rope climb or lat pull + knee tuck.
- Crawls / carries: bear crawl 20 m, bucket carry, sandbag over shoulder.
- Burpee penalty prep: 5 × burpee broad jumps — smooth, not frantic.
Boise course is dust, sun, and climbs — trail shoes and a hydration plan beat heroics on race day.
Check-in rules
Count a day when you finish either a planned run, or a lift, or an obstacle session. Walking the dog does not count unless it was your scheduled easy run.
Race day notes
- Sprint is ~5K with obstacles — run the flats, power-hike the hills.
- Grip fails when you’re gassed; control effort early.
- Boise in August: electrolytes, hat, and sunscreen.
See you at the start line.