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How to Survive & Thrive in a Spartan Trifecta Weekend
- Coach Chris
- Apr 15
- 6 min read
Everything You Need to Know to Conquer Three Races in Two Days
If you’re thinking about tackling a Spartan Trifecta Weekend, you’re in for a physically demanding, mentally grueling, and ridiculously rewarding experience.
We broke this all down in our latest episode of Endure & Evolve “Going the Distance: How to Survive & Thrive in a Spartan Trifecta Weekend.” You can check that out here. But if you’re more of a reader, or you want something you can reference before your next race weekend, this blog is for you.
I’ve done several of these weekends myself, including Blue Mountain, West Virginia, and more. And trust me—there’s a right and wrong way to approach it. Let’s break down everything you need to know to not just survive a Trifecta Weekend… but to thrive in it.
What Is a Spartan Trifecta Weekend?
First, let’s clarify the basics:
A Spartan Trifecta is earned by completing three race distances in one calendar year:
Sprint (5K)
Super (10K)
Beast (21K)
A Trifecta Weekend is when you do all three races in one weekend—yes, in just two days (usually Saturday and Sunday). This means racing tired, sore, and probably with your shoes still muddy from the day before.
Typical Weekend Flow:
Saturday: Beast in the morning (and maybe Sprint after if you're quick)
Sunday Morning: Super
Sunday Afternoon: Sprint
The biggest surprise to most first-timers?
The Super often feels like the hardest race. You’re tired from the Beast, your legs are heavy, and the finish line is still far away.
How to Know If You’re Ready
You don’t need to be an elite athlete to complete a Trifecta Weekend, but you do need to be prepared. Completing three races in two days is no joke, and recovery between efforts becomes the real challenge.
Rule of thumb: If you can run a Beast (21K) and still have energy to move the next day, you’re probably ready to attempt a Trifecta Weekend.
This doesn’t mean you feel great the next day—it just means your legs can still function, and you’re not hobbling like you just finished a 100-mile ultra. You need to recover fast, not just endure.
Suggested Progression:
Do all three race types individually. Make sure you’ve completed a Sprint, Super, and Beast on separate weekends first. Understand the demands of each.
Practice combining races. Try doing a Beast on Saturday and a Super or Sprint on Sunday. See how your body handles the back-to-back volume.
Ease into it. When planning your first Trifecta Weekend, don’t register for all three races right away. Sign up for the Beast and one other race, then see how you feel before committing to the third. Most Sprints are open and easy to add on-site.
It’s a massive accomplishment—but you don’t have to go all-in from day one. Work your way up smart.
How to Train for a Trifecta Weekend
You’re training for performance, sure—but even more so, you’re training for resilience. The ability to keep moving, to show up again the next morning, and to perform well under fatigue.
Your Training Should Include:
Back-to-back sessions. Run in the morning, strength train at night. Or do two sessions in one go (e.g. Murph). Your body needs to learn to handle multiple efforts per day.
Weekend simulations. Plan 2-3 day mini “training camps” where you work out with limited rest between sessions.
Obstacle-specific work. Think grip strength (farmer carries, hangs, rope climbs), hill training, and carries.
Aerobic engine building. You’ll be racing for hours. Build your base with long, slow runs and hike-heavy days.
Pro Tip: If you can run a half marathon the day after a tough gym session—or do strength work after a long trail run—you’re on the right path.
And don’t ignore mental prep. Doing these weekends isn’t just about the body—it’s about being comfortable with discomfort.
Fueling, Recovery & Hydration Strategy
Here’s where a lot of first-timers fall short. What you do between races matters just as much as what you do during them. The key is staying ahead of the crash—don’t wait to bonk before you refuel.
Nutrition Tips:
Eat real food that you’ve tested before. No mystery gels or “new” energy drinks on race day. Stick with what works.
Use a mix of complex + simple carbs. Things like potatoes, fruit, rice, bananas, and trail mix work great.
Add protein and fat for balance. A small amount of protein and healthy fats helps you stay satisfied and recover faster.
My Go-To Foods:
Chicken sandwiches
Trail mix with dried fruit
Mashed potatoes
Bananas & oranges
Gummy candies (in moderation)
Electrolyte tabs & salt caps
Hydration Tips:
Start hydrating days before the race.
Use a hydration vest during races. Refill it at aid stations. Don’t rely solely on course water.
Don’t neglect post-race hydration. What you do after the Beast determines how well you perform on Sunday.
You can get away with poor fueling in a single race. You won’t survive a weekend without a strategy.
Gear & Logistics Tips for Race Weekend
Preparation isn’t just about training. It’s about having a plan that eliminates decision fatigue and panic between races.
Key Gear to Pack:
2 pairs of trail shoes (wear one Saturday, switch Sunday)
Running vest (bonus if you have multiple)
Extra shirts, socks, and shorts (you’ll want to feel dry and fresh)
Ziploc bags for race nutrition per day
Foam roller or massage stick
Toe socks, chafe cream, duct tape, sunscreen, bug spray
Set your gear out the night before. Organize your race-day table like a pit crew: vest, water, fuel, headband, shoes—ready to go.
Pro Tip: Bring more than you think you’ll need. You’d rather have it and not use it than need it and not have it.
Pacing & Obstacle Strategy
Let’s be real—your ego might want you to go all-out in the Beast. Don’t. You have three races to get through, and blowing your grip or trashing your legs early can sabotage the whole weekend.
How to Pace It:
Beast: Start conservative. Use it to get familiar with the course layout, effort zones, and obstacles. It’s not a sprint—it’s survival.
Super: Bring the heat here. Most racers (myself included) feel the Super is where your strength and stamina are really tested.
Sprint: This is your “victory lap.” You’re already sore and tired, so soak in the atmosphere and enjoy the ride.
Obstacle Execution:
Know your strengths. Go hard where you’re confident.
Don’t waste energy muscling through obstacles that might injure you—take the penalty if it saves your grip or joints.
On your final race, do your best but give yourself grace. You’ve already proven enough.
Mindset, Community & Final Advice
You’re not just racing against the mountain. You’re racing against yourself, your self-doubt, and your urge to quit when things get hard.
“Just don’t quit.” That’s the mantra.
A Few Final Thoughts:
Stay present. Don’t psych yourself out by thinking about the next race while you’re still in the one you’re running.
Lean into the community. You’ll see familiar faces all weekend, and there’s something incredibly motivating about knowing others are grinding it out with you.
Celebrate every finish line. Whether it’s the Beast, Super, or Sprint—soak in the win before moving on.
And above all—enjoy it.
A Trifecta Weekend is a rare challenge. Not many people even attempt it, and fewer finish all three races. You’ve earned every moment of that final medal.
Bonus: First-Time FAQ
Q: How do you balance training for three races at once?Think total volume. Aim to train for the full weekend mileage (~36K), not each race individually. Build your endurance and recovery skills.
Q: What do you eat between races?Stick to light, familiar foods: chicken sandwiches, trail mix, bananas, mashed potatoes. Simple carbs + a bit of protein = perfect combo.
Q: How do you handle injury or soreness mid-weekend?Pre-tape weak joints, apply anti-inflammatories (not NSAIDs), elevate your legs, and keep moving lightly. Walk, stretch, hydrate, repeat.
Q: What gear is essential?Good shoes. A vest. Change of clothes. Electrolytes. Blister care. And an organized gear station to keep you sane between races.
Q: Can families or couples do this together?Absolutely. Just make sure you’re on the same page with expectations—some like to race, others like to cruise. It can be a shared memory if you communicate ahead of time.
Want More?
Check out our full podcast episode on this topic: Episode 13 — Going the Distance: How to Survive & Thrive in a Spartan Trifecta Weekend
Available wherever you listen to podcasts.
Written by Chris Gilbert
Owner & Head Coach, TNT Fitness
Certified NCCPT Personal Trainer | Tactical Conditioning Specialist
Helping individuals achieve purpose-driven fitness for life & performance.
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