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've reached Week 22 of Project 300. With just seven weeks remaining, most of the hay is in the barn. You're long past breaking old, bad habits and it's been awhile since you've second guessed whether you can complete a workout. Don't let that momentum waver, because as strong as you feel, momentum is fragile. This week, keep consistent and focused with your strength, conditioning and mobility. You'll break the 10-mile barrier on Saturday, and that's something to celebrate. Don't hesitate – get to work now.
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):
Alternating open-and-close the gate
Inchworm
High plank to alternating downward dog twist
Alternating forward lunge to twist
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 (2 sets of 50 seconds on, 10 seconds off):
Complete as many reps for quality as you can in the allotted time.
High side plank thread-the-needle (right)
High side plank thread-the-needle (left)
Push-up to downward dog
Beak plank walk
60-second rest
Cool Down (1 set, 60 seconds each):
Child's pose hold
Child's pose hold (right)
Child's pose hold (left)
Alternating scorpion
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):
Ground to overhead
Inchworm
Squat walkout
Alternating reverse lunge
Hand-release burpee
Conditioning (8-minute AMRAP):
Complete as many rounds as possible (AMRAP) in this 8-minute conditioning session. You can do anything for 8 minutes – no excuses.
5 burpees
10 walking lunges
5 froggers
10 jumping jacks
Cool Down (1 set, 60 seconds each):
Scorpion hold (right)
Scorpion hold (left)
Pigeon hold (right)
Pigeon hold (left)
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.
