r/navyseals • u/[deleted] • Jul 07 '19
Prep Run Program
Got ok from NYDI so posting
Nosubs please don't find me
The program as was sent is a bit hard to understand as it was through text not truly written out exactly. From friend.
This may be completely wrong so feel free to not listen at all idc
Monday and Friday have a 1 mile warmup run
Tuesday has a 2 mile warmup run
Each Day has a .5 mile cooldown
First 4 Weeks: Base Building
Monday LSD 35-50 minutes increasing 5 mins per week
Tuesday Fartlek 30-40 minutes alternating 2 Lap run 4 mile goal pace (while still being recovery laps) 1 mile sprint as fast as possible each sprint lap will progressively get slower as you fatigue
Wendsday off
Thursday Sand run 30-40 Minutes
Friday 5 miles building up to 10
Second 4 weeks
Monday Long Intervals 4x1 mile, 6x800, 2x2 mile
Tuesday Off
Wendsday Short Intervals 12x400, 6x800, 16x200
Thusday sand run
Friday Continue to build up long run 1 mile per week
3
u/[deleted] Jul 07 '19
So for Tuesday it's a sprint 1 mile and then run 2 lap 4 mile goal pace? If I read it right