Spartan Stadion · Angel Stadium

Ernie's Race Prep

Sat Sep 12 · 5K + 20 obstacles · thousands of stairs

0
days out
Plan progress0/18 · 0%
Wed Aug 26Normal

Baseline + primer

  • 10-min easy warm-up
  • 20-min easy run
  • 8 min continuous stairs / StairMaster @ RPE 6
  • 3 rounds: 10 push-ups, 12 goblet squats, 30-sec dead hang, 40-yd farmer carry, 5 burpees
Normal training dayP 180–190 gC 225–275 gF 75–90 g

Sleep log

Priority #1. You've averaged 5.3 hrs — target 7+.

hours last night

Priority order

  1. 1Sleep (target 7+ hrs — you're averaging 5.3)
  2. 2Stair-specific training
  3. 3Grip under fatigue
  4. 4Running
  5. 5Everything else

The one session that matters

Stairs → obstacle → stairs → run. Peak that pattern Sep 3–5, then taper. Train descending too: short controlled steps, never bomb down stadium stairs.