Here’s a fully structured 8‑week training guide to get you race-ready for the 2025 Dallas Spartan Race (Sprint/Super) on October 18 - 19, 2025. This plan balances endurance, strength, obstacle skills, and recovery - the key elements to dominate the course.

Location: Twin Canyons Ranch, 7631 Hayworth Hwy, Granbury, TX

🏁 Race Overview

• Sprint: ~5 K (~3.1 mi), ~20 obstacles

• Super: ~10 K (~6.2 mi), ~25 obstacles 

• Choose based on your goal; this training guide by Coach Wilcox adapts well to both.

📅 8‑Week Training Structure

Each week includes:

1. Endurance Run - Improves aerobic base

2. Strength Workout - Functional exercises modeled on common OCR tasks

3. Skill/Grip/HIIT Session - Mimics obstacle challenges

4. Long Run or Race-Simulation - Builds staminaPlus Active Recovery, Rest, and Mobility.

🗓 Weeks 1 - 2: Foundation Phase

Goal: build base endurance & general strength

• Mon – 3 - 4 mi run, steady

• Tue – Strength (full body: squats, deadlifts, pull-ups, push‑ups, farmer’s carry)

• Wed – Mobility & foam-rolling

• Thu – HIIT circuit: burpees, kettlebell swings, box jumps, sled push

• Fri – Obstacle practice: rope hangs, monkey bars, grip work

• Sat – 4 - 5 mi trail run + sandbag/bucket carry practice

• Sun – Active recovery: yoga or light stretching

🏋️‍♂️ Weeks 3 - 4: Strength & Endurance Phase

Goal: increase load, simulate mixed demands

• Mon – Tempo run: 4 - 6 mi at race pace

• Tue – Heavy strength: deadlifts, split squats, chin-ups, hanging leg raises, farmer’s carry

• Wed – Obstacle circuit + grip

• Thu – HIIT: 40 sec on / 20 sec off, 3 rounds

• Fri – Easy run 2 - 3 mi + mobility

• Sat – Long trail run 6 - 8 mi with intermittent bodyweight exercises every mile

• Sun – Rest & stretching

🏃‍♂️ Weeks 5 - 6: Peak & Race-Simulation

Goal: push race readiness & volume

• Mon – 7 - 8 mi run + obstacles

• Tue – Strength & race simulation: deadlifts, squats, rope climbs, tire flips, grip hangs

• Wed – Mobility + light jog

• Thu – Short HIIT (sprints, burpee box jumps, rope climbs, farmer’s carry)

• Fri – Easy 2 - 3 mi jog + stretch

• Sat – Simulated race: 3 - 4 mi with key obstacles

• Sun – Rest & mental prep

🎯 Weeks 7 - 8: Taper & Sharpen

Goal: reduce volume, maintain intensity; sharpen skills

• Mon (W7) – 6 mi run with obstacle intervals

• Tue – Strength: deadlift/squat light, rope climb practice

• Wed – Mobility + 2 mi easy run

• Thu – HIIT: short circuits of burpees, sprints, grip

• Fri – 2 mi jog + full stretch

• Sat – Simulated mini-race: ~2 mi with obstacles

• Sun – Rest

Race Week (W8)

• Mon – 3 mi run + mobility

• Tue – Light strength: bodyweight pull‑ups, push‑ups

• Wed – Rest or short jog + stretch

• Thu – Sharpener HIIT: 2 rounds of sprints/burpees

• Fri – Rest; get gear & mind set

• Sat – ARRIVE EARLY, WARM UP, DOMINATE

• Sun – Recovery day

Want to Crush Your Spartan Race in Dallas 2025?

If you’re in the Dallas-Fort Worth area and want to train for the Spartan Race the right way, contact AqilFitness for personalized prep, programming, and race-day strategy. Let’s get you ready! Train in DFW with the best trainer in Texas.

✅ Training Tips & Race Prep

• Trail running builds ankle stability and mimics race conditions.

• Grip & obstacle drills (rope hangs, monkey bars, standard obstacle-specific sessions) proven vital .

• Include short burpee breaks during runs to simulate punctuated efforts.

• Mobility & recovery are essential for injury prevention and peak performance.

• Nutrition & hydration: prioritize lean protein, complex carbs, and electrolytes; prep race nutrition early.

• Mental prep: visualize success, plan logistics (transport, bib pick‑up, gear), and set clear goals.

🧩 Customizing Your Plan

• Sprint-only? Reduce long-run mileage slightly; focus on intensity.

• Super? Stick to full plan, especially long-run and tempo days.

• Obstacle novice? Add extra rope/technical sessions midweek.

• Limited trail access? Hill workouts + plyometrics are effective substitutes.

✅ Weekly Template (Summary)

🧠 Final Thoughts

Stick with this plan, ramping intensity gradually and focusing on balance. By race week you'll have built the stamina, strength, technique, and mental grit needed to crush Dallas with confidence.