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

Figure 4-5. Ways to Increase Running SpeedIncrease length of stride: do not overstrideIncrease frequency of strideIncrease length and frequency of strideDo not increase speed anddistance simultaneously.Increasing both at the same time may cause an injury. Hold one constant while yougradually increase the other. After you have been running 30 minutes continuously 3 - 5times per week, you can begin increasing your running distance. Running 20 to 30 milesper week is a good training distance for an intermediate runner. If you would like to furtherincrease 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.Table 4-3. A Program to Run 40 Miles per WeekWeek Mon Tues Wed Thur Fri Sat Sun TotalOne 4 CT* 5 3 CT 3 5 20Three 5 CT 5 5 CT 5 5 24Five 5 CT 6 6 CT 6 6 29Seven 7 CT 7 8 CT 5 8 35Nine 6 CT 8 8 CT 8 10 40*CT=Cross train on these days.The program in Table 4-3 provides a basic template for you. Based on your ownroutine, you could modify this program to fit your schedule and requirements. Another wayto vary your workout is to have one long slow run and one fast run per week. Remember ifyou feel over tired, cut back your mileage or take a day off from running. With a runningbase of 40 miles per week you can easily run a half marathon.Training for a Marathon66 Running for Fitness