Training Like A SEAL

(This is the schedule I got from the Navy SEAL fitness challenge Web site in 2008 after entering my initial stats. It has frequently been the basis of my fitness efforts. When in doubt, I know I can come back to this and get into good shape.)

Your Navy SEAL Fitness Challenge Training Schedule

Three Workout Formats

  • LSD – Long Slow Distance (a.k.a., “Steady State”). The
    intensity of LSD work is low to moderate. The pace should feel
    relatively easy and relaxed.
  • CHI – Continuous High
    Intensity (a.k.a., “Anaerobic Threshold”). These sessions typically
    involve moving for 15-20 minutes without stopping, at a pace
    approximately 90-95% of the maximal pace you could hold for the
    duration. The workout should be very demanding but not totally
    exhausting.
  • INT – Interval (alternate short, intense
    work intervals with periods of recovery). The format consists of
    running 1/4-mile intervals or swimming 100-yard intervals, allowing a
    recovery period of 2 – 2-1/2 times the amount of time it takes to
    perform the work interval.

July, 2008

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
31  Day 1 / Week 1

Swim LSD: 1000 yds

 

August, 2008

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1  Day 2 / Week 1

Run CHI: 15 mins
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
 2  Day 3 / Week 1

Swim INT: 4 (100 yd) swims in
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
3  Day 4 / Week 1

DAY OF REST
 4  Day 5 / Week 1

Run LSD: 3 miles
 5  Day 6 / Week 1

Swim CHI: 15 mins
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
 6  Day 7 / Week 1

Run INT: 4 (1/4 mile) runs in 2:01-2:06 mins with recovery of 4:02-5:15
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
 7  Day 8 / Week 2

Swim LSD: 1100 yds
 8  Day 9 / Week 2

Run CHI: 15 mins
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
 9  Day 10 / Week 2

Swim INT: 4 (100 yd) swims in
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
10  Day 11 / Week 2

DAY OF REST
 11  Day 12 / Week 2

Run LSD: 3.25 miles
 12  Day 13 / Week 2

Swim CHI: 15 mins
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
 13  Day 14 / Week 2

Run INT: 4 (1/4 mile) runs in 2:01-2:06 mins with recovery of 4:02-5:15
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
 14  Day 15 / Week 3

Swim LSD: 1200 yds
 15  Day 16 / Week 3

Run CHI: 16 mins
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
 16  Day 17 / Week 3

Swim INT: 5 (100 yd) swims in
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
17  Day 18 / Week 3

DAY OF REST
 18  Day 19 / Week 3

Run LSD: 3.5 miles
 19  Day 20 / Week 3

Swim CHI: 16 mins
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
 20  Day 21 / Week 3

Run INT: 5 (1/4 mile) runs in 2:01-2:06 mins with recovery of 4:02-5:15
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
 21  Day 22 / Week 4

Swim LSD: 1300 yds
 22  Day 23 / Week 4

Run CHI: 16 mins
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
 23  Day 24 / Week 4

Swim INT: 5 (100 yd) swims in
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
24  Day 25 / Week 4

DAY OF REST
 25  Day 26 / Week 4

Run LSD: 3.75 miles
 26  Day 27 / Week 4

Swim CHI: 16 mins
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
 27  Day 28 / Week 4

Run INT: 5 (1/4 mile) runs in 2:01-2:06 mins with recovery of 4:02-5:15
Push-Ups: 5-6 sets of 10-15
Sit-Ups: 4-5 sets of 15-20
Pull-Ups: 5-6 sets of 2-3
 28  Day 29 / Week 5

Swim LSD: 1400 yds
 29  Day 30 / Week 5

Run CHI: 17 mins
Push-Ups: 4-5 sets of 15-20
Sit-Ups: 4-5 sets of 20-25
Pull-Ups: 4-5 sets of 5-6
 30  Day 31 / Week 5

Swim INT: 6 (100 yd) swims in
Push-Ups: 4-5 sets of 15-20
Sit-Ups: 4-5 sets of 20-25
Pull-Ups: 4-5 sets of 5-6
31  Day 32 / Week 5

DAY OF REST

 

September, 2008

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1  Day 33 / Week 5

Run LSD: 4 miles
 2  Day 34 / Week 5

Swim CHI: 17 mins
Push-Ups: 4-5 sets of 15-20
Sit-Ups: 4-5 sets of 20-25
Pull-Ups: 4-5 sets of 5-6
 3  Day 35 / Week 5

Run INT: 6 (1/4 mile) runs in 1:56-2:01 mins with recovery of 3:52-5:03
Push-Ups: 4-5 sets of 15-20
Sit-Ups: 4-5 sets of 20-25
Pull-Ups: 4-5 sets of 5-6