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

If you have been running 35 to 40 miles per week for 1 to 2 months, you have a goodendurance 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 weeksleading up to the marathon. The week that you run the marathon, however, should includeonly a few short runs. Your goal for your first marathon should be to complete it.Table 4-4. A 12 Week Marathon Training ProgramStarting at 40 Miles/WeekWeek Mon Tues Wed Thur Fri Sat Sun TotalOne - 5 8 5 5 4 15 42Two - 8 5 10 5 5 12 45Three - 6 8 6 6 4 15 45Four - 8 8 10 5 5 14 50Five - 6 8 8 6 4 18 50Six - 6 10 12 5 8 14 55Seven - 5 10 10 6 4 20 55Eight - 8 10 10 10 8 14 60Nine - 8 10 10 6 6 20 60Ten - 8 4 10 10 8 15 55Eleven - 5 10 10 5 4 18 55Twelve - 8 6 4 - 2 MarathonOther Points to Consider" Make sure you eat enough carbohydrates and are well hydrated before themarathon. Refer to The Navy SEAL Nutrition Guide for information abouthigh 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 isespecially important to pay attention to your fluid and electrolyte needs(Refer to Chapter 11 and to The Navy SEAL Nutrition Guide).The Navy SEAL Physical Fitness Guide 67