Sign up for a Spartan Race

health & wellness | ▲▲▲ difficulty | ⏳ 2-6 hours

Step-by-step guide

OK, let’s get started.

Step 1: Learn about Spartan Races

First, delve into what these races are all about. There are five different types of races for adults; each varying in distance and difficulty.

Obstacle Course Races

1. STADION (5k, 20 obstacles) 

Spartan has brought back the Stadion in a modern day format, and it's held at most iconic stadiums around the world. The 5K, 20 obstacle Stadion is fast, intense, and all about camaraderie. Drawing on functional fitness training, it’s a true test of speed, strength and willpower. Stadion is perfect for beginners and experts alike. 

How to train for the Stadion

High intensity interval training will set you up for success on race day. If you’re a runner, focus on strength and conditioning workouts to help you blast through Stadion’s functional obstacles. If running isn’t your forte, work on your explosive cardio with stair climbs, jump rope, and hill repeats. Need help? Check out these training plans.

What you’ll need for the Stadion

Stadion requires little more than standard sports attire. Stadion is intense and of relatively short duration, so you may want to wear compression apparel to help you with the explosive movements and reduce muscle fatigue. A pair of shoes designed for pavement use will help with comfort and speed. You’ll have access to regular hydration points at aid stations.

2. SPRINT (5k, 20 obstacles)  

A 5K that will change your life. The Sprint is the first stop for many in their Spartan journey. It’s also an event that some returning Spartans focus on for years to come for its challenges of speed and obstacle intensity over a shorter distance. A classic obstacle course racing experience. The Sprint combines relatively easy trail running with 20 obstacles, held on off-road terrain featuring water and mud. Climb walls, crawl under wire, traverse monkey bars, aim a spear throw, and more.

How to train for the Sprint 

Spartan is a true all-round physical and mental test. Ideal for runners, weightlifters, functional fitness fans, and newbies alike, there are parts of each Sprint that push you in all areas. Focus training on areas you’re not so good at, and if that’s all of them, no problem. Spartan brings together world-class elite athletes, to people just trying to get active.

What you’ll need for the Sprint 

The Sprint is off-road, so you’ll need gear to get you through dirt, water, and mud. Wear a sturdy pair of trail running shoes with good grip. If you’re racing in the cold, you might consider layers or compression for warmth. Some Spartans cover their arms and legs for comfort during crawls and carries. You’ll have access to regular hydration points at aid stations.

One of the main differences between the Stadion and Sprint is that the Stadion takes place in a stadium, whereas the Sprint takes place in muddy terrain. Both are great for first-timers.

3. SUPER (10k, 25 obstacles)

If you’ve completed a Spartan Sprint or 10K+ on the road, you’re ready for Super. Here, trail running meets obstacles, with courses set in incredible locations around the world. Super obstacles are more difficult compared to shorter Spartan events, and with a distance of 10K (6.2 miles), you’ll need a pace strategy. There are Super-specific obstacles to tackle, and elevation gain will often be more demanding. The Super is the most demanding and fun 10K you’ll complete, anywhere.

How train for the Super

If you’re new to this sport, one of best preparations is to complete a Spartan Sprint. You’ll get a solid understanding of the demands of obstacle course racing. If you’ve raced before, 10K training plans are a good start. You’ll also want to practice actual heavy carries, and work on overhead grip strength. Spartan has specific training plans to help you.

What you’ll need for the Super 

The Super is off-road, so you’ll need gear to get you through dirt, water, and mud. Wear a sturdy pair of trail running shoes with good grip. If you’re racing in the cold, you might consider layers or compression for warmth. Some Spartans cover their arms and legs for comfort during crawls and carries. You’ll have access to regular hydration points at aid stations.

4. BEAST (21k, 30 obstacles)

The ultimate Spartan test; a soul crushing half marathon with 30 obstacles. You’ll rarely find a Beast on flat ground, so your legs will burn with brutal ascents and descents. Only battle hardened Spartans dare take on the Beast, along with a few foolhardy first-timers. Complete it solo (half marathoners take note), or with friends or a formal team so you can push each other through the unavoidable moments of self-doubt. The Beast is notorious around the world for its difficulty.

How to train for the Beast

You’ll need a decent aerobic base, which means you’re okay running and walking for at least three hours. While you don’t have to run 21K in training, regular long runs are a must. Bodyweight exercises like pull-ups and pushups, and weighted functional training, will prepare your body for the onslaught. Test your nutrition and hydration strategy during training runs.

What you’ll need for the Beast

The Beast is off-road, so you’ll need gear to get you through dirt, water, and mud. Wear a sturdy pair of trail running shoes with good grip. If you’re racing in the cold, you might consider layers or compression for warmth. You’ll have access to regular hydration points at aid stations, but many will carry a pack, vest or belt with fluids and a nutrition stash.

5. ULTRA (50k, 60 obstacles)

With foundations in traditional ultrarunning, the Spartan Ultra merges the sport of obstacle course racing along with 50K courses and 60 obstacles to create a truly unique and brutal challenge. This is a serious ultra-distance athletic challenge. The Ultra almost always features formidable elevation gain, darkness, extreme weather, and unexpected challenges. Ultra events are a great place to meet equally crazy people. Each year, a 24hr Ultra World Championship sorts out the world’s best.

How to train for the Ultra

It may seem impossible at first, but if you made it this far down the page, with your determination and the right prep you can probably finish an Ultra. For starters, check out Spartan’s curated training plans for Ultra newbies. Once you’ve completed a few Ultras successfully, like any other sport your focus should switch to improving upon your previous efforts.

What you’ll need for the Ultra

Gear needs vary with terrain, weather, and if you’re in the mountains. Regardless, you’ll need more gear for the Ultra given the sheer distance. Most Ultra racers rely on a halfway-point drop bin. Consider waterproof layers, spare footwear and socks, sun protection, a hydration pack or vest, nutrition, a headlamp, a small medical kit, and other long haul items.

Step 2: Search for a race 

Now that you know about the different types of races, it’s time to search for a race. You can go for a nearby city OR make a weekend trip out of this and visit a new city. 

FIND YOUR RACE HERE

When exploring upcoming races, make sure to see what types of races they have available i.e. Sprint, Super, Beast, etc.

If this is your first time, you may want to consider starting with the Stadion or Sprint, unless you have run races in the past. If you’re feeling bold, go for a Super or Beast. Remember that the most important thing is that you finish the race. 

Step 3: Commit

Once you know when, where, and what type of race you’ll be doing, it’s time to pull the trigger and commit! Spartan Races are perfect to do with friends, so text a pal and see if they’re down to join you. 

Better yet, if you want to do this with a group of friends, create a team and sign up together.

Step 4: Train

Once you sign up, it’s time to start training. Audit your workout routine and nutrition. Familiarize yourself with what to expect as best you can. Spartan races all have some sort of running involved, so consider jogging or running a couple of months or weeks in advance to make sure you feel ready.

Relevant links:

• The Spartan Story Read up on the story behind Spartan organization 

• Spartan Race Training Center Visit Spartan’s training center and explore their fitness regimens

• Spartan Trifecta Learn about the ultimate Spartan challenge