The training schedule of a Spartan

This is a sort of diary that records all of my training from January 2021 to July 2021 included. Due to an incident that happened during an ultra-trail race in the province of Gansu at the end of May that provoked the death of many runners, most of the races that had to take place between June and July were canceled or postponed. This resulted in the missed participation in the Changdao (Shandong) half marathon in June and a 30km trail in Chongli (Hebei) during the month of July. Further damage has then been brought by the new wave of Covid-19 cases that spread in over half of the provinces of China with consequent cancellation or postponement of the most important races of the season, those races include the 21km Spartan Trail and the Beast Spartan Race due to be held in Chongli on August 2021. Hence, given the uncertain future of the competition for the rest of the year, my diary will stop on 31 of July 2021 but I will (secretly) keep training waiting for better seasons to come.

1 Jan: REST🧘
2 Jan: workout (1h)πŸ’ͺ
3 Jan: 10km (4’10” pace)πŸƒβ€β™‚οΈ
4 Jan: gym (1h)πŸ‹οΈ
5 Jan: 10km (4’05” pace)πŸƒβ€β™‚οΈ
6 Jan: workout (1h)πŸ’ͺ
7 Jan: 9km indoor (4’40” pace)πŸƒβ€β™‚οΈ
8 Jan: gym (1h)πŸ‹οΈ
9 Jan: 10km (4’10” pace)πŸƒβ€β™‚οΈ
10 Jan: swimming (1.3 km)πŸŠβ€β™‚οΈ
11 Jan: gym (1h)πŸ‹οΈ
12 Jan: 8×800 (2’40” with 2′ rest)πŸƒβ€β™‚οΈ
13 Jan: gym (1h)πŸ‹οΈ
14 Jan: 9km indoor (4′ 30″)πŸƒβ€β™‚οΈ
15 Jan: REST🧘
16 Jan: workout (1h)πŸ’ͺ
17 Jan: 13km (4’15” pace)πŸƒβ€β™‚οΈ
18 Jan: gym (1h)πŸ‹οΈ
19 Jan: 9.5km indoor (4’12” pace)πŸƒβ€β™‚οΈ
20 Jan: gym (1h)πŸ‹οΈ
21 Jan: cycling (1h) 🚴
22 Jan: REST🧘
23 Jan: 10km + 2×2000 (3’30 pace) + 1×1000 (3’20” pace) + workout (30min)πŸƒβ€β™‚οΈπŸ’ͺ
24 Jan: gym (1h)πŸ‹οΈ
25 Jan: 8.5km indoor (4’00 pace)πŸƒβ€β™‚οΈ
26 Jan: 15km (4’00” pace)πŸƒβ€β™‚οΈ
27 Jan: climbing (1h)πŸ§—
28 Jan: REST🧘
29 Jan: gym (1h)πŸ‹οΈ
30 Jan: 15x400m (1’20” with 1′ rest)πŸƒβ€β™‚οΈ
31 Jan: workout (1h)πŸ’ͺ


1 Feb: 5km (4’10” pace) + 20′ walking (15Β° uphill, 6km/h pace)πŸƒβ€β™‚οΈ
2 Feb: 10km (4’10” pace)πŸƒβ€β™‚οΈ
3 Feb: gym (1h)πŸ‹οΈ
4 Feb: REST🧘
5 Feb: cycling (1h) 🚴
6 Feb: REST🧘
7 Feb: 10km (4’07” pace)πŸƒβ€β™‚οΈ
8 Feb: 5km CYP Spartan Sprint circuitπŸ›‘οΈ
9 Feb: workout (1h)πŸ’ͺ
10 Feb: 10km (4’10” pace)πŸƒβ€β™‚οΈ
11 Feb: RESTπŸ‚πŸŽ‡
12 Feb: workout (1h)πŸ’ͺ
13 Feb: workout (1h)πŸ’ͺ
14 Feb: 12km (4’40” pace)πŸƒβ€β™‚οΈ
15 Feb: 10km CYP Spartan Super circuitπŸ›‘οΈ
16 Feb: workout (1h)πŸ’ͺ
17 Feb: 8km (5’00” pace) + workout (20min)πŸƒβ€β™‚οΈπŸ’ͺ
18 Feb: 10km (4’10” pace)πŸƒβ€β™‚οΈ
19 Feb: REST🧘
20 Feb: football (2h)⚽
21 Feb: Jingxigudao trail race 15km (1Β°)πŸ†
22 Feb: REST🧘
23 Feb: REST🧘
24 Feb: gym (1h)πŸ‹οΈ
25 Feb: 10km (4’07” pace)πŸƒβ€β™‚οΈ
26 Feb: gym (1h)πŸ‹οΈ
27 Feb: 4km indoor (3’45” pace) + gym (1h)πŸƒβ€β™‚οΈπŸ‹οΈ
28 Feb: 5km (4’00” pace) + 2x800m (2’40” with 2′ rest)πŸƒβ€β™‚οΈ


1 Mar: 5km (5’00” pace) + 10x600m (2’00” with 2′ rest)πŸƒβ€β™‚οΈ
2 Mar: gym (1h)πŸ‹οΈ
3 Mar: REST🧘
4 Mar: 10km indoor (3’55” pace)πŸƒβ€β™‚οΈ
5 Mar: gym (1h)πŸ‹οΈ
6 Mar: 16km (3’54” pace)πŸƒβ€β™‚οΈ
7 Mar: REST🧘
8 Mar: gym (20 min) + 5km (5’00” pace) + 9x600m (2’00” with 2′ rest) + 1000m (3’20” with 45″ rest)πŸƒβ€β™‚οΈ
9 Mar: gym (1h)πŸ‹οΈ
10 Mar: gym (1h)πŸ‹οΈ
11 Mar: 10km (4’00” pace)πŸƒβ€β™‚οΈ
12 Mar: workout (1h) πŸ’ͺ
13 Mar: workout (1h) πŸ’ͺ
14 Mar: 10km indoor (3’53” pace)πŸƒβ€β™‚οΈ
15 Mar: REST🧘
16 Mar: 5km (4’45” pace) + 17x400m (1’18” with 30″ rest)πŸƒβ€β™‚οΈ
17 Mar: 11km (4’05” pace) + 90 burpeesπŸƒβ€β™‚οΈ
18 Mar: 10x1000m (3’30” with 45″ rest)πŸƒβ€β™‚οΈ
19 Mar: workout (1h) πŸ’ͺ
20 Mar: REST🧘
21 Mar: Salomon Beijing Trail Race 21km (5Β°) πŸ†
22 Mar: workout (1h) πŸ’ͺ
23 Mar: 6x400m (1’15” with 2′ rest) + 6x200m (36″ with 1′ rest) πŸƒβ€β™‚οΈ
24 Mar: workout (1h) πŸ’ͺ
25 Mar: 10x1km relay race Tsinghua University (1Β°) οΌ‹ workout (1h) πŸ†πŸ’ͺ
26 Mar: cycling (1h)🚴
27 Mar: 3km indoor (5’00” pace) + 7km indoor (3’49” pace)πŸƒβ€β™‚οΈ
28 Mar: REST🧘
29 Mar: 5km (4’40” pace) + 10km (3’51” pace)πŸƒβ€β™‚οΈ
30 Mar: 6x1000m (3’30” with 45″ rest) + workout (1h)πŸƒβ€β™‚οΈπŸ’ͺ
31 Mar: workout (1h) + 9km (4’15” pace) πŸ’ͺπŸƒβ€β™‚οΈ


1 Apr: 3000m (3’33” pace) + 1200m (3’14” pace) + 600m (1’56”) + gym (1h)πŸƒβ€β™‚οΈπŸ‹οΈ
2 Apr: 6x1000m (3’20” with 2’30” rest) + 2000 (3’33” pace)πŸƒβ€β™‚οΈ
3 Apr: REST🧘
4 Apr: hiking (7h – 18km – 1000m elevation gain)⛰️
5 Apr: 12km (4’00” pace) + workout (30 mins)πŸƒβ€β™‚οΈπŸ’ͺ
6 Apr: 10x600m (2’00” with 2′ rest doing 30 push ups) + javelin (1h)πŸƒβ€β™‚οΈπŸΉ
7 Apr: workout (1h)πŸ’ͺ
8 Apr: REST🧘
9 Apr: REST🧘
10 Apr: Ningbo Elite Super 10k Spartan Race (7Β°) βš”οΈ
11 Apr: REST🧘
12 Apr: 5km (5’00” pace)πŸƒβ€β™‚οΈ
13 Apr: gym (1h)πŸ‹οΈ
14 Apr: 8km (4’20” pace)πŸƒβ€β™‚οΈ
15 Apr: REST🧘
16 Apr: 10km (4’20” pace)πŸƒβ€β™‚οΈ
17 Apr: REST🧘
18 Apr: Beijing Changping Halfmarathon πŸ†
19 Apr: 10km (4’05” pace)πŸƒβ€β™‚οΈ
20 Apr: 600m (1’40”) + 200m (30″) +5km (5’00”) + workout (20 mins)πŸƒβ€β™‚οΈπŸ’ͺ
21 Apr: shot put (30min)+ high jump(30min)🎽
22 Apr: 4x800m (2’13”) Relay Race (2Β°) πŸ†
23 Apr: gym (30min)πŸ‹οΈ
24 Apr: Pentathlon + 10km (4’10” pace) πŸ†πŸƒβ€β™‚οΈ
25 Apr: 4x400m (57″) Relay Race (rank 1Β°)πŸ†
26 Apr: 7km (4’15”)πŸƒβ€β™‚οΈ
27 Apr: REST🧘
28 Apr: 2km (3’30” pace)πŸƒβ€β™‚οΈ
29 Apr: 10x400m (1’20” with 30″ rest) + 5x400m (1’20” with 1′ rest)πŸƒβ€β™‚οΈ
30 Apr: gym (1h)πŸ‹οΈ


1 May: Hebei Guanting Relay Marathon (rank 2Β°) πŸ†
2 May: 12km (4’40” pace)πŸƒβ€β™‚οΈ
3 May: gym (1h)πŸ‹οΈ
4 May – 8 May: HOLIDAY🧘
9 May: 14km (4’18” pace)πŸƒβ€β™‚οΈ
10 May: 6x1000m (3’33” with 45″ rest)πŸƒβ€β™‚οΈ
11 May: 20×200 (37′ with 100m jogging)πŸƒβ€β™‚οΈ
12 May: 5km (5’00”)πŸƒβ€β™‚οΈ
13 May: REST🧘
14 May: REST🧘
15 May: Shanghai Elite Spartan Race (12Β°) βš”οΈ
16 May: REST🧘
17 May: 10km (4’30”)πŸƒβ€β™‚οΈ
18 May: gym (1h)πŸ‹οΈ
19 May: 8x400m (1’10 with 2′ rest) + 5km (5’00” pace)πŸƒβ€β™‚οΈ
20 May: gym (1h)πŸ‹οΈ
21 May: 10km (4’10”)πŸƒβ€β™‚οΈ
22 May: gym (1h)πŸ‹οΈ
23 May: workout (30min)+ 5km(4’20”) πŸƒβ€β™‚οΈπŸ’ͺ
24 May: 5x2000m (3’33 pace with 6′ rest) πŸƒβ€β™‚οΈ
25 May: 10km (4’10”) πŸƒβ€β™‚οΈ
26 May: 6km (5’00”) + 3km (3’40”) πŸƒβ€β™‚οΈ
27 May: REST🧘
28 May: REST🧘
29 May: Beijing Age Super Spartan Race (rank 1Β°) βš”οΈ
30 May: REST🧘
31 May: REST🧘


1 Jun: gym (1h) + 8km (4’10”)πŸƒβ€β™‚οΈπŸ‹οΈ
2 Jun: 13km (4’15”)πŸƒβ€β™‚οΈ
3: Jun: 5×1000 (3’25” pace with 2′ rest)πŸƒβ€β™‚οΈ
4 Jun: REST🧘
5 Jun: 5km (4’30” pace) + hiking (4h – 7km – 1600m elevation gain)β›°οΈπŸƒβ€β™‚οΈ
6 Jun: hiking (6h – 21km – 1600m elevation gain)⛰️
7Jun: 12km (4’00” pace)πŸƒβ€β™‚οΈ
8 Jun: REST🧘
9 Jun: gym (1h) + 11km (3’50” pace)πŸƒβ€β™‚οΈπŸ‹οΈ
10 Jun: 10x400m (1’20” with 30″ rest) + 2x400m (1’12” with 1’30” rest)πŸƒβ€β™‚οΈ
11 Jun: gym (1h)πŸ‹οΈ
12 Jun: gym (1h)πŸ‹οΈ
13 Jun: 10km (4’45” pace)πŸƒβ€β™‚οΈ
14 Jun: 6×1000 (3’20” pace with 2′ rest)πŸƒβ€β™‚οΈ
15 Jun: 10km (4’25” pace)πŸƒβ€β™‚οΈ
16 Jun: gym (1h)πŸ‹οΈ
17 Jun: 15km trail β›°οΈπŸƒβ€β™‚οΈ
18 Jun: 22km trail β›°οΈπŸƒβ€β™‚οΈ
19 Jun: 8km hiking⛰️
20 Jun: 8km hiking⛰️
21 Jun: REST🧘
22 Jun: 8km (4’00” pace)πŸƒβ€β™‚οΈ
23 Jun: 6×1000 (3’25” pace with 1’30” rest)πŸƒβ€β™‚οΈ
24 Jun: 10km (4’05” pace)πŸƒβ€β™‚οΈ
25 Jun: gym (1h)πŸ‹οΈ
26 Jun: REST🧘
27 Jun: 12km (4’30” pace)πŸƒβ€β™‚οΈ
28 Jun: 7km (4’20” pace) + 80 burpees + 30 pull upsπŸƒβ€β™‚οΈπŸ’ͺ
29 Jun: gym (1h) + 7km (6’00” pace)πŸƒβ€β™‚οΈπŸ‹οΈ
30 Jun: gym (1h)πŸ‹οΈ


1 Jul: 1000m (3’00” pace) + 4×1000 (3’28” pace with 2′ rest )πŸƒβ€β™‚οΈ
2 Jul: gym (1h” pace) + cycling (1h) πŸ‹οΈπŸš΄
3 Jul: REST🧘
4 Jul: gym (1h) πŸ‹οΈ
5 Jul: 10km (4’30” pace) πŸƒβ€β™‚οΈ
6 Jul: 5km (5’00” pace with 15 burpees every 500m)πŸƒβ€β™‚οΈπŸ’ͺ
7 Jul: REST🧘
8 Jul: hiking 10km⛰️
9 Jul: REST🧘
10 Jul: 22km trail β›°οΈπŸƒβ€β™‚οΈ
11 Jul: gym (1h)πŸ‹οΈ
12 Jul: 10km (4’05” pace)πŸƒβ€β™‚οΈ
13 Jul: gym (1h)πŸ‹οΈ
14 Jul: gym (1.5h) + cycling (1h) + 6km (4’45”)πŸƒβ€β™‚οΈπŸ‹οΈπŸš΄
15 Jul: 5×1000 (3’40” pace with 1’30” rest)πŸƒβ€β™‚οΈ
16 Jul: 10km (5’00” pace) + 3km (3’45” pace)πŸƒβ€β™‚οΈ
17 Jul: gym (1h)πŸ‹οΈ
18 Jul: 19km (3’57” pace)πŸƒβ€β™‚οΈ
19 Jul: Malianwa circuit 40min (2 stations)πŸƒβ€β™‚οΈπŸ’ͺ
20 Jul: gym (1.5h)πŸ‹οΈ
21 Jul: 3000 (3’33” pace with 5′ rest) + 2000 (3’34” pace with 4′ rest ) + 1000 (3’29″k pace with 4′ rest)πŸƒβ€β™‚οΈ
22 Jul: REST🧘
23 Jul: REST🧘
24 Jul: 21km trail β›°οΈπŸƒβ€β™‚οΈ
25 Jul: workout (1h)πŸ’ͺ
26 Jul: 10km (4’20” pace)πŸƒβ€β™‚οΈ
27 Jul: Malianwa circuit 40min (3 stations)πŸƒβ€β™‚οΈ πŸ’ͺ
28 Jul: gym (1h)πŸ‹οΈ
29 Jul: 4×1000 (3’40” with 300m recovery run)πŸƒβ€β™‚οΈ
30 Jul: 8km (3’55”)πŸƒβ€β™‚οΈ
31 Jul: 10km (6’00” with 10Β° inclination and no shoes)πŸƒβ€β™‚οΈ

LEGEND

  • πŸ’ͺWorkout: push ups, abs, pull ups, squat, plank, burpees, etc. All the exercises don’t require the support of any machine.
  • πŸ‹οΈGym: exercises to train strength with the support of a specific machine.
  • πŸƒβ€β™‚οΈRun: includes long distance running and interval training. Indoor running usually means treadmill running.
  • Common secondary activities include ⚽football, 🚴cycling, πŸ§—climbing, πŸŠβ€β™‚οΈswimming, 🏹javelin, ⛰️hiking.
  • πŸ›‘οΈSpartan circuit is a kind of training specific for the Spartan Race, it consists of running with some obstacles along the way.
  • βš”οΈSpartan Race.
  • πŸ†Running race.

SUMMARY

monthTrainingsRest DaysrunGYM/WORKOUTRACESothers
January274121103
February22610914
March275151221
April23713753
May171212530
June31418904
July5171203

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