ami training for bud/s (navy seal)

11/11- wed

82 f (felt pretty humid)
1.30

5k easy run + 8 x ~100m strides w/ walk back
36.40, strides 22s walk back = about 1.5min

*legsss felt good today finally, at least something that resembles normal, but still feel alittle on the heavy side.
Ill plan for something like this tomorrow and if they feel 100% ill prob test 1M
*been working on adapting the program to myself and not myself adapting to the program.

  • work at 4 today, so maybe some hard quick cals after work or some easy ones or nothing well see. Busy early today working on my truck, didnt get a chance to do them.

2pm
Fartlek
100 easy,100 fast
~1200yd
32min
*lost count. So +/- 100yd i suppose

  • first time using long course (50m or yd not sure) since military, the pool i swim at just set up 50yd lanes for winter and figured this is more specific than 25yd lanes to open water swimming. Quite a difference in swimming pace. 25s are faster guessing because more turns. Pace slowed ~30s/100yd compared to 25yd lanes

7pm
3M easy run + 8 x 100m strides
35.08, hr avrg 138 (74%)

30/30 abs = 250r

6 sets throughout day
(Push up x 14, pull up x 3, flr x 50s, 8 counts x 7,flr x 50s)
*generally using a set to warm up/cool down for swimming/running sessions

*legs today feel very good. Will test 1M tomorrow or sat.

11/13- fri

1pm- 85 f
1mile easy run +
5x (decline push ups x 42, pull up x 10)+
1.75miles easy+
30/30 abs = 650r

11/14

Easy run, 2.13M , 24:22
3x 30 1min rest, push up, sit up, burpee

11/15
Beach soccer 1hr

11/16

Fartlek (6 x 45s @ ~1M pace, all else easy)
43:25, 4M

Swim
300yd easy
8 x100m (2:20-2:24) 20s ri
300 easy
*pool, LC

Weights
1 x10
Full body, light sub max sets

11/18

2pm
Easy swim 850m
29min
*open water, 2-3ft seas

5pm
Easy run, 2.65M, 30:17
2 x45 push up, ri 3min
2 x 45 situp, ri 3min
3 x 5 pull up, ri 30-60s

11/19
Easy swim
1100-1200yd
*LC, keep losing track of lap count in pool

11/20

350yd easy
500yd tt, 10:53

  • SC, may have swam extra 50yd, we will see next test
    Then 400m easy run
    1.5M tt, 11:40
    5min walk
    2M easy,24:20

*in regards to 1.5M tt, its both aggrivating/funny at the same time. As ive said somewhere earlier in this thread, after acouple years break from training i did about 2months of (2-3 ext temp and 1 speed session/week, with tempo vol no more than 1000-2000ea sesh and tested at 14min 1.5mile in beggining and ended with a 12min 1.5mile at the end of this 2months…)
Fast forward to nowand ive spent ~ 3months doing what youve seen posted here and barley break a pathetic 12min 1.5M, at least 2-5 times the volume of running compared to ext tempo/speed above. This tells me much. And im alright with it, adjustments will be made, you live and you learn.

11/21

Easy run, 42:11, 3.55M

11/22
Easy run, 40:22, 3.45M

11/23

300yd easy
10 x 100yd (2:05-2:11), ri 20s
300yd easy
*SC

11/24

Easy run, 39:30, 3.45M

This next month cals will be pretty much maintained, and the focus will be on run/swim. 2 hard sessions /week for both run and swim ea (mostly strength-endurance focused, which is what i feel i am lacking). Will retest in about a month and move forward from there.

11/25

1:30pm
400yd easy
15 x 50yd, (65-70s), ri 20s
400yd easy
Then
Run 20min easy, 20min moderate, 3.5M
*went off in too hilly trails/ alot of grass field running

Yes its irritating.
Decathletes prove you can run a decent 1500m at the top level off 400m training combined with the cumulative benefits of tempo/med ball work/circuits/other events. Your previous 1.5m tt showed you are physically capable of hitting the 9 min level. In your case you benefited from youth, a varied pgm (tempo/speed/wts) analogous to the decathlete. Your tempo running is also at your target race pace (22 secs per 100m so nicely relevant).

When I started running more regularly I benefited from a similar scenario - early twenties, generally fit from circuits/squash/wts. I first ran in my work lunch break for about 2.5 miles. Guy I ran with was in his late forties and had competed in the national finals at 1M in his youth. Did`nt win the event but clearly a bit of talent there, gave up serious running to support his wife who made the olympics in the 100m.
Moral (1) of this story is he made me bust a gut 3 times a week and I was soon getting close to doing this in 15 mins.
Moral (2) is it took me a year of solid higher mileage endurance running after this period to translate this into equivelent 5m/10k/10m times. Interestingly my times over 2-4 miles never improved much after this, I just got better over longer distances. Dropped my 1m time to 5.20 so again not a massive improvement.

So you should be able to get back to running at least 9 mins for 1.5m and be a bit quicker. Your challenge is to develop the endurance to cover the other distances - 4M, 14M, 50mpw I think. Never heard of anyone doing that via tempo based training.

My main observation about your progranme to date is I cant see the hard sessions - whether it be intervals of say 400m to 1000m or hard 4milers. You need to finish some of these intervals bent double and gasping for breath.
Your regular runs of 3-4 miles are at 10-12 mins per mile. My experience is people are often 2 to 3 mins per mile slower on their regular runs than their target race pace, at least for distances over 2M. This is a rule of thumb without statistics but suggest you need to be aiming to be comfortable running at around 8-9 mins per mile.

Have you done a 5k tt yet to see if your greater volume of training is translating into improvements over longer distances.
How about 400 or 200 tts yet to evaluate sustained sprinting performance ? 400 time can be a useful correlation to performance over distances of 1-2miles.

Dont get too despondent, you have the capability to run at 6 min mile pace - some people just dont have that speed - you do.

In regards to decathlon training, from what ive experienced i agree. And further everything else you have said truly.

In regards to moral 2-
I understand you say you extended your speed out over a year. When you say your times over 2-4mile never improved much, do you mean from the just mentioned training over that year, or that youve reached some sort physical cap. I assume the former.

In regards to my current training-
I began training under a coach the 14th of november via the web. I know this is not the most optimal but for my situation i feel it is, especially economically. My thoughts are hes trained top level athletes, more distance runners than anything as far as im aware, but various other sports as well, plus he is prior service and has exp with training for various government/military selection courses. 30+ years of coaching /training experience and virtually unlimited phone conversations i regards to my training. I feel like its a good opportunity to learn and improve. As well i think there are so many benefits to having a coach, even if via the Internet. So i feel i have to at least try it, and if worst comes to worst i should learn much and be better for it. Ive pointed him to my thread here to aquire knowledge of my training staus/background. So in regards to my planned tests (which i wish i had done) and the direction i was going, he has the reigns now. I haven’t been doing any hard sessions because i believe he feels i was over trained from my last cycle and he is restablishing a base and moving forward from there. The direction is a focus on the run/swim building and focusing on quality strength-endurance, while congruently workimg on speed at lower volumes.

Next week i will start with 2 hard sessions of some threshold intervals and progress in volume on those and retest cals, swim, run every couple weeks

In regards to you saying some people just dont have speed and this ties in to my second paragraph perhaps…
Do you feel the avergage 20-30 year old cant work down to running 6min miles relativley quickly (acouple months to a year?) Of course connsidering they were deticated?. When i ran 6min mile previously i acquired it relativley quickly with ill structured training, i presumed this would happen to most and was no crazy physical feat…?
I can say one thing i feel my weight is something i can work on that will reap massive benefits both with running and cals. When i was in the service prior i was ~200#, now i am 225ish, ~18% BF if i had to guess maybe alottle less. I thoughy from beggining training again i would have lost some weight but have not. I put on muscle pretty easy, i can definitely say my body has been recomping.

11/26

3x
Push up x 28, sit up x 23, pull up x 5
60s b/w exercises, 2 b/w circuits
Then
20 burpees

*been a crazy week with holidays work and family.
Things have to be push forward a bit, missed a cal session, 2 running and a swim int this week.

11/28

2pm- 81 f
40min easy run-3.65miles-
*worked on stride rate this run, 180spm. To get to 170-180 my stride definately had to shorten my stride quite a bit, but i did feel more efficient. To hit 170 esp 180 took quite a bit of focus i must say and focusing on this increased my normal speed i feel even with shortening up stride. My legs do feel a world of difference positively.

10pm
3 x
Push up x 28
30-60s
Sit up x 23
30-60s
Pull up x 5
2-4min between circuits

Then

15 burpees

11/29

46:53min easy run w/ 8 x 45s @ 1M pace w/ 45s jogg ri
4.25M

11/30

5pm
Swim- sc
300yd easy (7:42)
10 x 100yd (2:20>2:15ea)
300yd easy (7:40)
*always aiming to start slower and end faster, both with swims and runs

12/1

2pm
38min easy run
3.3M
78%

Later
3x
Push up x 28
Sit up x 23
Pull up x 5
30-60s b/w exercises
1-3min b/w circuits

I found it was quicker to progress to an earlier peak over shorter distances. Did not quiet reach a peak but certainly achieved the best early stage improvement over the shorter distances.

I think it is wise to find a personal coach. Specialist knowledge of multi event type training and even more importantly military selection is key. Knowledge of endurance running (only) is a good starter but not enough.

I agree you need to work on your base running fitness - running at 10-12 mins per mile is rather slow.

Can a 20-30 year old get to 6 min miling in a year or so ?
With some basic ability, previous general sports fitness, especially if it was competetive. I am a believer in mental focus/toughness from competetion in any sport - and training to look good on the beach is not enough !
The fact you reached that 6 min level before is a clincher in your personal case.

Yes you are bit on the heavy side for quality endurance feats but I guess that will come down over time.

My suggestion for 2 hard sessions per week.

  1. Intervals in 400-1000m range aiming for 1.5m pace development. Every week for a while.
  2. Either hard run of 5 miles (1m slow, 3m hard, 1m slow), alternating weekly with a long run of 60 mins +.
    Hope logic behind this this obvious but that`s up to you and your coach to determine.

12/2

3pm
Swim-run
Sc
400yd easy (10min)
15x50yd [20"] (67>>60s)
400yd easy (10min)
Then
20min easy run, 1.65M, hr avrg=70%
20min mod, 1.93M, hr avrg=82%
3min easy