Gym Jones - Spartan Race Template and Basic Endurance Template

Spartan Race / Expedition Template:
Mon:
- rest or 30-60 min easy swim or non impact cardio
Tue:
- AM: Gym (strength, core work, single leg, shoulder mobility
- PM: Interval running (short p/e ie: 6 x 30/30, 3 blocks, 4 min rest between blocks.)
Wed:
- AM: 60-90 min run @ 65-75% MHR
- PM: 60 min bike or swim @ easy pace
Thur:
- AM: Gym (sim to tuesday)
- PM: Running intervals (long, ie 5 x 1 mile repeats)
Fri:
- AM: 60-90 min run or hike @ easy pace
Sat:
- Race simulation (go long, 3+ hours mixing in BW movements, burpees, rope climbs) or DO whatever your event or expedition requires. Sport specific day)
Sun:
- 90-120 min run or hike at 65% MHR

Simplified Endurance Template:
Mon: rest or easy work (1 hour)
Tue:
- AM: Gym
- PM: 1 hour of intervals
Wed:
- AM: 90 min tempo work
- PM: 1 hour easy
Thur:
- AM: Gym
- PM: 1 hour intervals
Fri:
- AM: 90 min tempo
- PM: 1 hour easy
Sat:
3+ hours @ 75-80% MHR
Sun:
3-4 hours @ 65-80% MHR