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DSB26 Spartan Stadion Week 5 Homework: Keep Building

Oct 4

1 min read

Keep building with controlled, repeatable work. This week supports your Spartan Stadion preparation without adding unnecessary fatigue.

Movement workout

Complete 3 rounds:

8–10 reverse lunges per side
30–40-second elbow plank
15–20 air squats
10 dead bugs per side or 20–30-second tuck hold
8–12 incline push-ups or regular push-ups

Running homework: choose one

Workout A: Track

2 x 1,200 meters at a controlled tempo with 400 meters easy between.

Workout B: Road or treadmill

30 minutes easy, finishing with 4 x 30-second relaxed pickups. Take easy recovery between pickups.

The pickups should feel quick and relaxed, not like an all-out sprint.

Helpful videos

Lower Body Stretches

Ready for the complete Stadion plan? Train with the Spartan Stadion program on TrainHeroic.

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