![]() ![]() Thurs – Day off running – Mix in bike, swim, mobility dayįri - Lungs and Legs or PST Day - Soft sand run or hills, stairs, legs calisthenics mixed with running. Wed – Goal Pace with longer distances (half to full mile sets) ![]() Tuesday - Moderate Distance mixed with speed intervals (hills, sand, stairs) ![]() Workouts Designed with this in mind: (charts start after warmup above – GIVEN) Importance of Warming Up | Dynamic Stretches Warmup each day with 1 mile jog or 10 min bike as desired followed by some light stretches and dynamic stretches. IF YOU HAVE NOT BUILT UP TO 20 MILES - See Beginner / Intermediate Running Plan options You will learn that 20-25 FAST miles a week will help you more with special ops level running tests than 50 slow miles a week and save you from unnecessary overuse injuries. Plus the extra miles of 40-50 miles per week could be an over training issue that could haunt you later in training - depending on your durability in running. You will NOT be the fastest in your class with these paces, but these paces for ALL of your training runs will help you tremendously.ĭoing longer slower distance runs of 10+ miles several times a week will only make you good at slower runs (unless you mix in some of these goal pace sets). Both of these paces will keep you well away from the minimum standards. For instance, a BUDS candidate who is well prepared with running can handle 20-25 miles a week at least and do 1.5 mile timed runs at a 6 minute pace (9:00-9:30 zone) and a 4 mile timed run at a 7 minute pace (sub-28 min min zone). There are two competitive paces you need to learn how to master in your journey toward most tactical communities - a short timed run pace of 6 minute miles and a longer timed run pace of 7 minute miles. (Goal Pacing, Hills, Sand, Sprint Intervals, Mobility / Non-impact Cardio, Run and Leg PT, and more). The following chart is an 8 week running plan that requires you to build up to 20 miles a week before starting this program, then focus on getting those 20 miles of running done fast using a variety of methods. ![]()
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