The Navy SEAL Physical Fitness Guide - Human Performance

66 Running for Fitness

Figure 4-5. Ways to Increase Running Speed

Do not increase speed and

distance simultaneously.

Increasing both at the same time may cause an injury. Hold one constant while you

gradually increase the other. After you have been running 30 minutes continuously 3 - 5

times per week, you can begin increasing your running distance. Running 20 to 30 miles

per week is a good training distance for an intermediate runner. If you would like to further

increase your weekly mileage, remember to increase it by no more than 20% per week.

Table 4-3 provides a nine week program for running up to 40 miles per week.

*CT=Cross train on these days.

The program in Table 4-3 provides a basic template for you. Based on your own

routine, you could modify this program to fit your schedule and requirements. Another way

to vary your workout is to have one long slow run and one fast run per week. Remember if

you feel over tired, cut back your mileage or take a day off from running. With a running

base of 40 miles per week you can easily run a half marathon.

Training for a Marathon

Table 4-3. A Program to Run 40 Miles per Week

Week Mon Tues Wed Thur Fri Sat Sun Total

One 4 CT* 5 3 CT 3 5 20

Three 5 CT 5 5 CT 5 5 24

Five 5 CT 6 6 CT 6 6 29

Seven 7 CT 7 8 CT 5 8 35

Nine 6 CT 8 8 CT 8 10 40

Increase length of stride: do not overstride

Increase frequency of stride

Increase length and frequency of stride