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

" After you finish, stretch and walk around. Take a hot bath." Slowly return to running.Interval TrainingVarious interval training techniques can be used for building speed. Ideally, speedwork would be done on a measured track. Sample interval training workouts are providedin Figure 4-6. Two important points are:" Rest periods between reps for intervals to train the anaerobic energy systemsshould be equal or slightly less than time to cover distance (quarter mile: 60seconds; rest: 60 seconds)." Rest periods to train aerobic system should be less than one-half time to coverdistance (half-mile: 2:50; rest: 60 seconds).Figure 4-6. Sample Sprint and Distance RunningInterval WorkoutsSprintOne mile warm-up, slow pace10 minutes lower body stretchingQuarter mile sprint w/ 60 to 90 second jogs: Repeat five timesHalf mile sprints/ 2 to 3 minutes jogs: Repeat three timesOne mile cool-down, easy paceWhole body stretchingDistanceOne mile warm-up, slow pace10 minutes lower body stretchingOne mile sprints/ 1 to 2 minute jogs: Repeat four timesTwo mile cool-down, easy paceWhole body stretchingThese are not the only interval workouts, so you may modify them to suit yourrequirements. 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 eachspeed set, it is best to jog one quarter to one half the distance to accelerate recovery.68 Running for Fitness