Summit Fit Dojo - Trail Running Summit Fit Dojo can help you run through the entire race of a Spartan Military Sprint So, last week we told you we were going to come up with a series of weekly posts on how to prepare you for an obstacle course race, such as the Spartan Military Sprint. You can take these exercise tools and tips, and simply apply them to your obstacle course training for an upcoming race.  But, since Summit Fit Dojo is Spartan, we decided to give you tips on how to accomplish the Spartan Military Sprint. The first obstacle is to prepare for a 4-5 mile run. Spartan does not typically reveal the mileage of a race.  They simply say, it will be "approximately" X miles -- give or take a few extra steps.  However, they do have a guideline.  In the Spartan Military Sprint's case, it's longer then the normal Spartan Sprint, which is 3+ miles and has more obstacles then the Spartan Sprint, which is usually 15 obstacles. Why is it different? Because our proud soldiers at Ft. Carson have the honors of creating this race course...

How To Train For a 4 Plus Mile Race

If you haven't ran in ages, don't be an idiot and start running 4 miles immediately. Start small, like 1-2 miles. And don't run it for time.  Simply run it at a comfortable pace that gets your heart rate going higher then normal. Figure out what your average mile run is.  That way you can gauge how long your runs can be, what your goals are, and how long it will take you to run a 4+ mile race. We recommend that you run this mileage about 2-4 times per week for the 1st couple of weeks, and include other cardio training, like rowing machines, stationary bikes, or fitness kickboxing.  This will give you a variety of conditioning methods to improve your lung capacity, oxygen intake, and cardiovascular. Once you've built up enough strength to run 2 miles with no stopping, then this is where you need to step up your game. Summit Fit Dojo likes to make running interesting, so here's what you can do.  Now, keep in mind it does not need to be done in this order.  But Coach Javier's usual recommendation for clients would be run 3-4 times per week, with 1 of those days being sprints, while the others are a variety of what you see below. Sprints are known as HIIT (High Intensity Interval Training), and this is a great way to increase your conditioning, but if done too often can break your body down quickly.
  1. Run 1 mile as fast as you can, non-stop.  Get your air back.  Run another mile at a regular pace.  Get your air back.  Repeat if necessary, for about 30-40 minutes.
  2. If on a treadmill, set the incline between 2 - 3 degrees up.  This will train your legs to go up hill.  It will slow you down, but increase your ability to run better.
  3. Break your miles down to 1/8 of a mile and sprint them AS FAST AS YOU CAN.  Get your air back.  Repeat until you puke or you hit a goal of 1-3 miles total.  Increase as you get better.
  4. Break your miles down to 1/4 of mile and sprint them AS FAST AS YOU CAN.  Get your air back.  Repeat until you wet yourself or you hit a goal of 1-3 miles total.  Increase as you get better
  5. If on a treadmill, set the incline to the highest possible incline, and jog up the incline for 2-3 miles, non-stop.  If you have a huge hill around your home, jog/run up the hill for about 30-45 minutes.
  6. Carry extra weight while running, such as a sandbag, or water jugs in a backpack.  Jog/run for 2-3 miles.
  7. Find a hill or set treadmill to highest incline and carry the sandbag, or water jugs in a backpack.  Walk/jog for about 2-3 miles.
  8. Run 3 miles non-stop.  No breaks.  No breather.
  9. Sprint up a hill as fast as you can.  Sprint down a hill as fast as you can.  Get your air back.  Repeat for 30-45 minutes.
  10. Go for a 45-60 minute run.  Don't worry about mileage, worry about getting the time in.
  11. Run 4 miles at a steady pace and see what your total time is.  This will give you a better idea of where you are.
  12. Repeat the exercises above, but increase your amount of time running, or increase your distance, or increase your weight.
All of these tips, combined with other cardio training will assist you in finishing a 4+ mile Spartan Military Sprint. To do a Spartan Military Sprint, you won't need to run more then 1 hour total, unless you are averaging over 15 minute miles.  In that case, your goal would be to follow the various tips above and see if you can decrease your average mile time on a weekly basis. Summit Fit Dojo has a great fitness program that will assist you in your obstacle course training regimen.  Call to learn more.

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