Spartan Super and Beast training plan

Beyond the Spartan Sprint sit the longer distances Super at around 10 km and Beast at around 21 km. Going further still, Ultra at around 50 km is the most demanding tier. This 12-week plan targets the Beast distance specifically while building the foundations that also matter for Super and Ultra.

Super, Beast and Ultra at a glance

Super, at around 10 km, is the middle distance and a good next step after a Sprint. Beast, at around 21 km, demands considerably more endurance and usually more elevation gain, since Beast courses often sit in hilly or mountainous terrain. Ultra, at around 50 km, is aimed at experienced athletes who have already finished several long distances. Ultra events typically add mandatory gear, which varies by race and can change between seasons. Always check the exact list in the official rulebook on spartan.com before the start.

This plan focuses on Beast but can be scaled down for Super or scaled up as a base for Ultra-specific training.

If you have never run beyond 10 km, build a solid base first, for example through a Sprint or the beginner plan, before starting this one. Jumping from a short distance straight to Beast without an intermediate step considerably raises the risk of overuse injuries, particularly at the knees and hips, which take on more load from long runs and added elevation than shorter distances demand.

For 42 km, 60 km or 24-hour races there is a dedicated 20-week ultra training plan.

What sets the Beast distance apart

Unlike a Sprint, race pace at individual obstacles matters less on Beast than the ability to deliver energy consistently over several hours. Elevation gain loads the legs differently than flat courses, and fuelling on the move becomes a real factor that a Sprint barely touches.

Beast also differs from shorter distances mentally. Where a Sprint is over in 30 to 60 minutes, Beast takes most runners several hours. Stretches where motivation dips are part of that and not a sign of poor preparation. Having experienced this in training already, for instance during the long runs from week 7 onward, makes it easier to handle on race day.

The 12-week plan

Week	Phase	Long run	Strength and obstacles
1	Base	40 minutes easy	Basic exercises, building grip strength
2	Base	50 minutes easy	Strength circuit, bar hangs
3	Base	60 minutes, first hills included	Pull-ups, wall clearing
4	Build	70 minutes with hills or stairs	Traverses, rope climbing
5	Build	80 minutes, first fuelling test	Strength circuit with added weight
6	Build	90 minutes in hilly terrain	Combined run and strength session
7	Specific	100 minutes, deliberate fuelling practice	Obstacle circuit combined with fatigue
8	Specific	110 minutes with long climbs	Strength circuit, focus on core and grip
9	Peak	120 minutes, longest run of the plan	Full simulation: running, obstacles, fuelling
10	Peak	90 minutes, slightly reduced	Strength circuit, moderate intensity
11	Taper	60 minutes easy	Light technique refresh
12	Taper and race day	30 minutes easy, then rest	Very light movement, then race day

Rest or easy recovery sessions fill the gaps between the main sessions. Increase the duration of long runs gradually rather than abruptly, and schedule a lighter week after each of the heaviest weeks.

Training for elevation gain

Beast courses often run through hilly or mountainous terrain. If you live somewhere flat, stair repeats, treadmill work on an incline, or deliberately demanding stretches of a route can condition your legs for unfamiliar sustained load. Build hills into the long runs progressively from week 3 onward.

Fuelling on the move

Over several hours of racing, water alone is usually not enough. During the long runs in weeks 5, 7 and 9, test what fuel you tolerate, how often you eat and drink, and what you actually want within reach on race day. More detail on fuelling around long training sessions and race day is on Nutrition.

Do not try anything new on race day itself. Every gel, bar and drink you plan to use should have been tested at least once during a long training session first. That avoids stomach trouble, which is far more unpleasant over a multi-hour race than during a short Sprint.

Check mandatory gear

Organisers of Ultra events usually require mandatory gear, for example for emergencies or bad weather. This list varies by race and season. Always check it well ahead of the start in the official race listing so you can source anything missing in time.

Related topic pages

For the individual building blocks of this plan, the topic pages go deeper: Grip strength for heavily used forearms, Obstacle technique for efficient movement, Running for base endurance, and Recovery for rest between long sessions. If long distances are new to you and you want a solid foundation first, the beginner training plan offers a suitable lead-in.

Long runs and rising volume raise the risk of overuse injuries, particularly to knees and tendons. Reduce the load if pain persists and see a doctor or physiotherapist rather than pushing through it.

Judging your race pace

On Beast, the temptation to start too fast in the first kilometres is strong, because the field still feels fresh. That catches up with you later, once elevation gain and obstacles have eaten into your reserves. A proven approach is to hold back deliberately over the first kilometres and only pick up the pace slightly in the second third of the course, once your legs still feel capable. Practise this feeling during the long runs in weeks 7 and 9 by starting deliberately slow and only speeding up past the halfway point.

Pacing at the obstacles themselves changes on long distances too. Where a Sprint rewards attacking every obstacle at full effort, on Beast it pays to save strength at technically demanding obstacles and solve them cleanly rather than quickly.

Recovering between long training sessions

The long runs in this plan place real demand on your legs and your overall recovery capacity. In the days after a long run, prioritise sleep and let your body adapt before adding intense sessions. If two long runs in a row leave you feeling worse rather than fitter, insert an extra easy week before continuing, rather than sticking rigidly to the twelve-week structure.

Your next step

Choose your target date for Super, Beast or Ultra and put the twelve weeks into your calendar. Find suitable dates in the Spartan series overview. Creating an account beforehand lets you track your training progress and race date.