Each Spartan race distance has it's challenges. The Super is no different! So how do you train for a Spartan Super?
If you want to know how to train for a Spartan Beast, check out our other article: How To Train For A Spartan Beast
Cardio: These days, Supers are only a 10K. Or, they are supposed to be a 10K now, according to Spartan. That's 6.2 miles. Obviously, much shorter than the Beast's 20K (almost 13.1 miles). What this means for you is that you don't need to train for nearly the same distance. Unless you are trying to win one of these Supers, your weekly mileage can be much much lower in preparation. That's a positive for those with limited time for training.
So how many miles should you run weekly? Our goal with ourselves, and our clients, is to always be prepared for events. This means putting in the proper amount of training. While you CAN get away with a pretty small training load and still complete a Super, your goal should be to see how well you can do. With that goal in mind, I'd recommend building up to 14-18 miles of running per week. Running takes time to get used to and to build endurance for. Even someone with a very busy schedule can spread 14-18 miles out over the course of 6 days without risking injury or burnout. Obviously, if you don't currently run, you need to build up to that distance gradually.
4 Training Days Per Week
The Competitor is for OCR participants that have a few races under their belts and want to build up for longer events in the 5-10 mile range, or improve their standings on the leaderboard.
NOTE: If you can factor in work on hills, do so! So many OCR's are set on hilly or mountainous terrain. There is an enormous difference between running flat trails and mountain trails, so prepare as best you can!
HIIT Training/Circuit Training:
These training methods have amazing affects on your body. So many, in fact, that it's almost ridiculous to try to list them all. Suffice to say, you will improve your overall muscular endurance, your Vo2 Max (typically), gain strength, get faster (depending on the type of workouts), and prepare your body for working at high heart rates. These types of workouts should be done 1-2 times per week depending on your starting point.
Getting the best training effects while doing endurance and strength work can be challenging. However, you don't need to be a power lifter or body builder to be successful at a Spartan Super. You simply need to be functionally strong. Callisthenic exercises will cover the majority of your work on course. Things like chinups, pullups, rope climbs, burpees, bear crawls, lunges, squats, etc. will be extremely beneficial to you. You can include heavy carries with buckets, sandbags, and kettlebells to improve grip strength and practice your carrying. It doesn't need to be super complicated. It just needs to work!
Count on doing 2 strength training days each week. All the training may sound like a lot, but if it's programmed properly, it can be done very time-efficiently and effectively.
Hopefully this helps you as you look ahead to Supers later in 2021 and beyond!
We have amazing OCR Training Programs! Our programs are customized to fit your specific race goals, current fitness level, and equipment/time availability!