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.
You’re five weeks from the end of this program, but that doesn’t mean you’re almost done. The whole point of the Project 300 program is to show you that you can rebuild your lifestyle from the ground up and create a routine that you never need a break from. At the end of Week 28, you should be feeling so physically and mentally strong and confident that you’re not looking for a rest – you’re excited to start applying these principles to the rest of your life. Plus, you'll hit 12 miles on your long run this weekend – and that's a major milestone. Get focused. It's time.
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):
World's greatest stretch (right)
World's greatest stretch (left)
Hamstring sweep
Standing ankle and wrist rollout
Jumping jacks
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 (16-minute EMOM):
Every minute for 16 minutes (EMOM), alternate the movements, aiming to finish with at least 10-15 seconds of rest before the next interval. Adjust the reps as needed if the prescribed amount feels too challenging or too easy.
15 push-ups
20 alternating bear plank shoulder taps
10 commandos
40-second low-plank hold
Cool Down (1 set, 60 seconds each)
Scorpion hold (right)
Scorpion hold (left)
Upward dog to downward dog
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 scorpion
Shin box
Glute bridge
Boot strapper
Good morning
Conditioning (5 sets):
Complete as many reps as you can in the allotted time.
20-second no-jump burpee
20-second squat
20-second Spartan crawl
20-second jumping jack
40-second rest
Cool Down (1 set, 60 seconds each):
Half-saddle twist (right)
Hurdler stretch hold (left)
Half-saddle twist (left)
Hurdler stretch hold (right)
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.
