You signed up for your first Spartan Ultra 50K race – now what?

I requested myself this after I made what now looks as if a silly, idiotic choice to decide to the Spartan Extremely 50K Race, a 50k path race with 60 (sixty) obstacles included, in Bigfork, MT on Could sixth , on the age of 47. Up to now in my health journey, I’ve accomplished precisely zero working challenges of even half this distance.

Yearly I do a birthday problem the place I work out and attempt to show to myself that the previous “age is only a quantity” lie is near true. This yr since I have been so loopy busy making an attempt to construct and open Intentional Sports activities, a nonprofit group dedicated to inspiring Chicago’s youth by the ability of sports activities. I felt like I wanted to decide to one thing fairly loopy.

I’ve at all times labored out and for any type of minor problem I knew I might type of “pretend it by” by counting on athleticism and fundamental health. THIS is completely different. There is no such thing as a mileage cheat and there’s no strategy to cheat your approach by 60 obstacles.

Coaching for one of these problem jogs my memory of my all-time favourite quote from writer Orison Swett Marden: Success is a baby of toil and perseverance. It can’t be enticed or bribed; pay the worth and it is yours.”

So this is a fundamental define of my coaching cut up for the Spartan Extremely 50K Race after which I will offer you just a few ideas on the way it goes. First off, when you’re blind to Spartan races (like I used to be), I will simply say this – it is a bunch of races with some obstacles breaking apart the miles. These obstacles have a tendency to emphasise lots of pulling, hanging, climbing and carrying. To that finish, I have been various my coaching fairly a bit each few weeks, however this is the present routine, cut up into two classes a day.

Andy McDermott

Spartan Extremely 50K Race Exercise Plan


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

Monday (restoration day after race)

1) Early morning: push/puil/core circuit (no less than one ground press train and one hanging train), adopted by half-hour of elliptical coaching

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


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

2) Lunch time: stretch + half-hour elliptical/bike


1) Early within the morning: run and energy generator. 8 miles run divided into 8 laps of:
run 1 mile, 2 units of shoulder workouts (1 press, 1 carry), 1 set of hanging core work

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


1) Early morning: grip energy, together with hanging and carrying circuits, adopted by a 7-mile run

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

Friday (restoration day after race)

1) Early morning: leg energy/mobility/core circuit, adopted by half-hour of elliptical

2) Lunchtime: Stretch, adopted by half-hour of biking


1) Early morning: Body weight coaching, together with push-pull higher physique (chest/again/bis/tris/shoulders) and core, adopted by 8-mile run

2) PM: stretch/mobility

So lots of exhausting work and persistence! A couple of ideas:

I’ve performed soccer for about 42 years and I did fairly a little bit of shorter distance working (5-10k) once I competed on the World Police and Fireplace Video games within the hardest competitor on the planet. However I’ve NEVER run this type of mileage, and I by no means thought I might. Nobody would rank me as a RUNNER.

Oddly sufficient, I get pleasure from it. Properly, typically I hate it, however principally I recognize the sluggish, quiet, put-my-stupid-phone-away tempo of working all these miles. It is also winter in Chicago so I have been relegated to the treadmill for lots of these miles so I am catching up on lots of motion pictures… All in all it has been good to decrease my coronary heart price and get away from the rat race this manic season of life.

For the resistance work, I’ve lowered the burden and elevated the amount. A lot of the main focus has been on body weight coaching, as it’s the focus of a lot in steeplechase racing. Every time attainable, I overload my physique weight a bit, add weight to my body and pull/cling with the load.

I have been capable of keep my measurement and energy even with all of the working, which is nice on this case as a result of my solely hope of surviving this race is to do nicely within the obstacles… All this physique weight and quantity coaching has confirmed what I’ve at all times preached to those that could also be discouraged by not having a fitness center or the fitting tools to work out: Our muscle tissues are silly – they do not know the place they’re or what they’re pushing/pulling /lifts/throws!

Lastly, I imagine that most individuals can tackle much more of a problem than they could assume. Yeah, this one would possibly truly crush me when it is all stated and performed, however I am having fun with the one-step/mile/day-at-a-long-runway mentality right here. Admittedly, I used to be in a little bit of a senseless groove in my health life; simply “coming in” on daily basis, not getting higher – staying “match.”

However the one strategy to get higher at one thing is to push just a little into Discomfort and redefine.

TIME MANAGEMENT: All this coaching takes hours most days, and I’ve 5 relations, three careers, and a fats bulldog, all of whom deserve my time, too. I can’t stress the significance of planning and preparation!

Keep tuned as we push ahead – we’ll check out diet and restoration subsequent; burn and keep your machine. Our machines are unbelievable and resilient, however once we push the envelope, it takes lots of TLC to maintain going and going and going!

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

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