The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 67

If you have been running 35 to 40 miles per week for 1 to 2 months, you have a good
endurance base for running a marathon after 3 additional months (12 weeks) of training
(Table 4-4). To run a marathon, you must complete some long training runs in the weeks
leading up to the marathon. The week that you run the marathon, however, should include
only a few short runs. Your goal for your first marathon should be to complete it.

Other Points to Consider

" Make sure you eat enough carbohydrates and are well hydrated before the

marathon. Refer to The Navy SEAL Nutrition Guide for information about

high carbohydrate diets and fluid replacement beverages.

" Start out slowly and pace yourself.

" Walk for a while if you get cramps or feel fatigued.

" Consider the environmental temperature; if it is a hot and humid day, it is

especially important to pay attention to your fluid and electrolyte needs

(Refer to Chapter 11 and to The Navy SEAL Nutrition Guide).

Table 4-4. A 12 Week Marathon Training Program Starting at 40 Miles/Week

Week Mon Tues Wed Thur Fri Sat Sun Total

One - 5 8 5 5 4 15 42

Two - 8 5 10 551245

Three - 6 8 6 6 4 15 45

Four - 8 8 10 5 5 14 50

Five - 6 8 8 6 4 18 50

Six - 6 10 12 5 8 14 55

Seven - 5 10 10 6 4 20 55

Eight - 8 10 10 10 8 14 60

Nine - 8 10 10 6 6 20 60

Ten - 8 4 10 1081555

Eleven - 5 10 10 5 4 18 55

Twelve - 8 6 4 - 2 Marathon