The training schedule of a Spartan

This is a sort of diary that records all of my training since January 2021 to May 2021 included.

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

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
May3

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