The Navy SEAL Physical Fitness Guide - Human Performance

68 Running for Fitness

" After you finish, stretch and walk around. Take a hot bath.

" Slowly return to running.

Interval Training

Various interval training techniques can be used for building speed. Ideally, speed

work would be done on a measured track. Sample interval training workouts are provided

in Figure 4-6. Two important points are:

" Rest periods between reps for intervals to train the anaerobic energy systems

should be equal or slightly less than time to cover distance (quarter mile: 60

seconds; rest: 60 seconds).

" Rest periods to train aerobic system should be less than one-half time to cover

distance (half-mile: 2:50; rest: 60 seconds).

Figure 4-6. Sample Sprint and Distance Running

Interval Workouts

These are not the only interval workouts, so you may modify them to suit your

requirements. For example, you could do pyramids: you would start with a quarter mile,

followed by a half mile, 3/4 mile, and mile, then go back down in reverse. Between each

speed set, it is best to jog one quarter to one half the distance to accelerate recovery.

Sprint

One mile warm-up, slow pace

10 minutes lower body stretching

Quarter mile sprint w/ 60 to 90 second jogs: Repeat five times

Half mile sprints/ 2 to 3 minutes jogs: Repeat three times

One mile cool-down, easy pace

Whole body stretching

Distance

One mile warm-up, slow pace

10 minutes lower body stretching

One mile sprints/ 1 to 2 minute jogs: Repeat four times

Two mile cool-down, easy pace

Whole body stretching