Fitness Tips By Joe De Sena – How to Train for Spartan Race?

How to Train for Spartan Race?

Or even… How to Train for Your First Spartan Race?

Before we continue with this topic, you may have some legitimate question i.e. what is a spartan race, if you are not aware of it.

I like to learn things from the experts and why not ask about this question from the man himself who co-founded the Spartan Race.

What is a Spartan Race?

A Spartan race is a series of obstacle races of varying distance and difficulty ranging from 3 miles to marathon distances.

In this Amazing Interview Podcast We will Cover: Fitness Tips by Joe De Sena - How to Train for Spartan Race?

Before we continue with the insightful interview of Joe De Sena, the Spartan Race Co-Founder, let me share with you his bio.

Bio of Joe De Sena, the co-Founder of the Spartan Race

Joe De Sena is the CEO and co-founder of the Death Race and the Spartan Race. He is also the author of Spartan Up: A Take-No-Prisoners Guide to Overcoming Obstacles and Achieving Peak Performance in Life.

Spartan Race was born in the green mountains of Vermont by Joe De Sena, world-class adventure racer. Spartan Race is a sport, community, a philosophy, a training and nutrition program.


Click the above player to listen to this Experts Interview Hosted by Jay Author: How to Train for Spartan Race - Interview Podcast with Joe De Sena, The Co-Founder of the Spartan Race right here, or subscribe to Healthy Lifestyle Show on iTunes.



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Here is What You'll Learn in this Podcast:

  • About Joe De Sena - A brief Life Story
  • What is a Spartan Race?
  • Why did You Start the Spartan Race?
  • What is the best Way to Train for the Spartan Race?
  • Are You Planning for the Olympic type Events for the Spartan Race?
  • What is Your Vision for the Spartan Races?

Check Out the Video Podcast for this Topic


All About the Spartan Race

The spartan races are held in many countries including US, Canada, Europe, South Korea, Australia and many more countries are adding each year.

Spartan races include different types of following races:

  • Spartan Sprint - 3+ miles of obstacle racing with 20+ obstacles
  • Super Spartan - 8+ miles of obstacle racing with 25+ obstacles
  • Spartan Beast - 13+ miles of obstacle racing with 30+ obstacles
  • Spartan Ultra Beast - 26+ miles of obstacle racing with 60+ obstacles โ€“ one of two marathon obstacle courses along with Mudderthon

The name "Spartan" comes from Julian Kopald's pet llamma named Spartan. If you are looking forward for training for the spartan races, check out some of the below fitness tips designed for spartan race training plan for beginners...


Spartan Race Training Plan for Beginners

Spartan website shares many training plans and you can download the Spartan Sprint training Plan as a good starting point.

For those who want some workout ideas, here are few easy to follow actionable tips:

  • Start with easy jogging a few days per week to make your body ready for tougher workout
  • Once you are ready for more, plan a different type of workout training for each day
  • Try Strength Circuits for Monday, Hill Workout for Tuesday, Sprints for Thursday, Friday for Strength Circuits, Saturday for Endurance Run and Keep Wednesday & Sunday for Rest
  • Progressively train to be comfortable running 6+ miles before the main race day
  • While hill training is hard, make sure you include one hill workout per week to prepare your body to race up some steep inclines between obstacles
  • Work on your upper and lower body strength

Want to see this in action? Here is the Spartan Race Video for you:


How to Train for Your First Spartan Race - Spartan Race Workout Training Video

We are going to make it easy for you so that you can watch different workout resource videos here:

Now don't forget to eat like a Spartan Race Participant does and here are few training videos here:

OK it's time to get Spartan Fit now!

Get Spartan Fit - Top 10 Tips to Conquer Spartan Race!

  • 1. Train Hard for a Spartan Race at least for 6-8 Weeks prior the main race
  • 2. Be mentally ready for a tough race - it makes you ready to face the tough challenges of the World
  • 3. Dress appropriately like a mudder
  • 4. Get the snug fit running shoes
  • 5. Do more burpees to get used to the crawls in the mud
  • 6. Train with your buddies so that it becomes competitive and fun too
  • 7. Stay Positive no matter how hard it gets
  • 8. Build a routine
  • 9. Eat Healthy as the Healthy Lifestyle Podcast says
  • 10. Don't forget to have fun

Want to Learn More about the Spartan Training?

Check out the below book to learn more about the Spartan Training in 30 days...


Spartan Fit!: 30 Days. Transform Your Mind. Transform Your Body. Commit to Grit.

A complete Spartan training guide, Spartan Fit! will arm readers with the strength, knowledge, and grit to never question their potential again.

  • A 30-day workout and diet plan to prepare for the Spartan Sprint โ€” or to just get you in shape
  • Full-body workouts requiring no gym, no weights
  • How to build on one race to the next
  • Inspiring, motivating stories of Spartans

Click Here to Buy the Book on Amazon

I hope you find the information on the Spartan Race and the insightful interview with Joe De Sena inspiring.

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  • Rocky

    Reply Reply April 26, 2017

    I loved the information as it is very timely for me. I came to know about the Spartan race from my friend and as I was browsing on Google, I saw your Podcast. Sorry to see that you lost the audio but you guys did a good job of still sharing his message. I liked it.

    • Jason Mason

      Reply Reply April 26, 2017

      We are happy that you liked it despite all kind of technical challenges we had with the podcast recording technology. Thanks for sharing,

    • Miles Rose

      Reply Reply May 30, 2017

      Hi Rock, i think this information is really loaded and very interesting.

  • Lauretta

    Reply Reply April 26, 2017

    OMG, I love Spartan Race and it’s good to see you guys interviewing Joe. He is a rock star. Thanks for sharing this,

    • Jason Mason

      Reply Reply April 27, 2017

      I agree that Joe is a rock star and thanks for sharing.

    • Miles Rose

      Reply Reply May 30, 2017

      Honestly i know a little about Spartan Race but the moment i stumble on this podcast today i saw it so interesting.

  • Taylor and Family

    Reply Reply April 27, 2017

    This is a very timely podcast with the Spartan Race Founder Joe as we are currently preparing for this race. All the resources shared by you are going to be very handy for the whole family. Love it, especially the inspiration aspect. Thanks from the whole Taylor family.

    • Jason Mason

      Reply Reply April 27, 2017

      Good to see your whole family being part of the Spartan Race and the entire Healthy Lifestyle Podcast team is wishing your family all the best for the Spartan Races.

  • Tanner

    Reply Reply April 28, 2017

    Wow I loved the way you guys managed the situation even after losing the part of the podcast. You guys have impressed me. BTW I am a Spartan Race Fan and I respect you talking so well about Joe De Sena. Good Info.

    • Jason Mason

      Reply Reply April 29, 2017

      Thanks for your comments and we are happy that you liked the podcast.

  • Roger and Claudia

    Reply Reply April 30, 2017

    Good info and very timely as both Claudia and I are getting ready for the Spartan Race.

    • Bonnie Iris

      Reply Reply May 1, 2017

      Amazing to hear! Train hard and have fun ๐Ÿ™‚

  • Jacob D.

    Reply Reply May 1, 2017

    Fantastic information and podcast! I have been on the road to recovery myself. I was a runner 7 years ago and then my health took a turn for the worst. Now that I am finally rebuilding things my goal is to eat better, get some training in, lose the weight, and ultimately start running again.

  • Barb

    Reply Reply May 1, 2017

    I am subscribed! A friend had this post on her Facebook wall. I am so happy I read it. As for what I would like to know more about… How about more on eating? I know it sounds cliche but I still struggle with my diet. My exercise routine is great though! 1.5 hours a day 4 or 5 days a week.

  • Larry Practor

    Reply Reply May 1, 2017

    I am all for work outs that do not require me doing to the gym or buying equipment! I am not a runner but I want to get in the shape of one so that is why I am here. The tips you shared here are amazing. I am going to bookmark the page and come back later to jot down notes. I listened to the podcast on my break and I am glad I did!

  • Lisa

    Reply Reply May 1, 2017

    I liked everything about this page. I mean, WOW! I learned so much already. I am looking forward to hearing more podcasts. I was a runner in high school and college and then work set in. I started working a desk job and I swear it aged me a lot! I want to not only get back in to running but become a spartan racer!! You have helped inspired me to push for the stars ๐Ÿ™‚

  • David N.

    Reply Reply May 1, 2017

    Joe knows his stuff! I was a runner for many years when I was in my 20’s and 30’s. I may not be running anymore but I am looking to get back in to shape again. My wife and I want to travel the world now that I am retired. She is going to help me train like I will be in a marathon. Super excited for this new journey.

  • Chris

    Reply Reply May 1, 2017

    Hey there Jason. This interview was great! I have a question though… Will you be focusing on other training trips for other areas of fitness? I would love for you to get some information on training with kettle bells. I am trying to lose weight and build muscle. Currently sitting at 294… Way too much weight on my 5’10 frame.

    • Jason Mason

      Reply Reply May 2, 2017

      Hi Chris, check out our next episode on the How to Stop Emotional Eating and Lose Weight. Thanks

  • Becky Brugar

    Reply Reply May 1, 2017

    LOVED THIS! It showed up on my pinterest list. I am not sure who shared it but I am glad I found it. I never ran or anything like that but I LOVE spartan racing and seeing/learning how they train is pretty cool. I am a fitness junky and I would not mind doing this training myself.

    • Jason Mason

      Reply Reply May 2, 2017

      Thanks for liking it Becky.

  • The Pat Man

    Reply Reply May 1, 2017

    I am subscribed and thankful for this interview. I has read and heard a lot about Joe. The man is fantastic. He is an inspiration for me really. I used tips like these to get into better shape and push my body as far as it can go. A friend of mind did one of these Spartan races in 2015 and since then I have been obsessed myself.

  • Mike

    Reply Reply May 1, 2017

    How do I get podcasts on my ipod? I know that is probably silly to ask but you seem to know your stuff. I loved listening to this but I like to re-listen to things like this when I walk to work. I got a 25 min walk to work 5 days a week so I will be adding your podcasts to my morning playlist.

    • Jason Mason

      Reply Reply May 2, 2017

      You can click on the iTunes link and subscribe over there or you can even subscribe through our subscription form and you will get the information as soon as a new episode is released. Good planning to listen to podcast while walking. Thanks

  • Heather Jones

    Reply Reply May 1, 2017

    My boyfriend wanted me to do some research on these races for him. He wants to give this style a go. I am glad I found your post. I am shocked it was not number one on Google really! Such great information. I am going to e-mail him the page so he can read it tomorrow morning before he heads off to work.

  • Miles Rose

    Reply Reply May 30, 2017

    I am very much happy i found your podcast because i have been seeing Spartan Race as a race for soldiers lol…But after i went through the content on this podcast i saw i can do this as well… Thank you very much.

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