The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Building Your MileageIncreasing mileage too quickly can cause training injuries. Your running mileageshould be gradually increased and not by more than 10% to 20% from one week to the next.For example, if you can comfortably run four miles, increase your distance by a mile andmaintain this new mileage for at least one to two weeks or until this distance is consistentlyeasy for you. Also, remember consistency is more important than speed.A good rule of thumb: increase yourmileage by no more than 20% a week.When you can continuously run for 40 minutes, begin thinking about your runningmileage or distance. Most of you, unless coming back from an injury or returning from adeployment, are already running 30 to 40 minutes as part of your fitness routine. However,if you have been unable to run for some time due to reasons mentioned above or otherreasons, start out slowly; this will prevent you from getting injured and benefit you in thelong run.Running FrequencyRun at least three to four times per week or every other day. It is a good idea to buildin one or two rest days in your weekly running schedule. These rest days do not necessarilymean no exercise, but rather an alternate type of exercise, such as biking or swimming. Thisallows your “running muscles” time for rest and recovery, and helps prevent overusetraining injuries.Running Speed and IntensityWhen running for exercise and not competition, you should run at an even pace thatallows you to talk comfortably. If you run too fast and get breathless, you may not be ableto go the distance. Also, speed work tends to tighten muscles and must be properlystretched afterwards. Failure to stretch may lead to an injury. One way to estimate yourtraining intensity is to check your heart rate and see if it falls within your target trainingzone (See Chapter 1). As previously mentioned, speed is not as important as being able togo the distance consistently. Figure 4-5 presents tips on how to increase your runningspeed.The Navy SEAL Physical Fitness Guide 65