Work Up Rutine

Workout Routine for Category I

The goal of category I is to work up to 16 miles per week of running. Then, and only then, should you continue on to the category II exercise. Category I is a nineweek buildup program. 
Running Schedule - Level I

WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week)
WEEK #3: No running. High risk of stress fractures
WEEK #4: 3 miles/day, M/W/F (9miles/wk)
WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
WEEKS #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)
WEEK #9: same as #7,8 (16 miles/ wk)

Physical Training(PT) Schedule - Level I(Mon/Wed/Fri)
Sets and Repetitions
WEEK #1: 4X15 PUSHUPS
4X20 SITUPS
3X3 PULL UPS
WEEK #2: 5X20 PUSHUPS
5X20 SITUPS
3X3 PULL UPS
WEEK #3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
WEEK #5,6: 6X25PUSHUPS
6X25 SITUPS
2X8 PULL UPS
WEEK #7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 PULL UPS
WEEK #9: 6X30 PUSHUPS
6X30 SITUPS
3X10 PULL UPS

* Note: For best results, alternate exercises. Do a set ofpushups, then a set of situps, followed by a set of pull ups, immediately with no rest.

Swimming schedule - Level I
(sidestroke with no fins 4-5 days a week)

WEEKS #1, 2: Swim continuously for15 min.
WEEKS #3, 4: Swim continuously for 20 min.
WEEKS #5, 6: Swim continuously for 25 min.
WEEKS #7, 8: Swim continuously for 30 min.
WEEK #9: Swim continuously for 35 min.

* Note: If youhave no access to a pool, ride a bicycle for twice as long as you would swim. If you do have access to a pool, swim every day available. Four to five days a week and 200 meters in one session is yourinitial workup goal. Also, you want to develop your sidestroke on both the left and the right side. Try to swim 50 meters in one minute or less.

See next page for Category II Navy SEALs workout.Workout Routine for Category II (Advanced Level) Navy Seals

The Navy SEALs Category II Workout Routine is a more intense workout designed for those who have been involved with a routine physical...