RECOMMENDED EXERCISE
ROUTINE***
|
Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
1 Ladders Up & Down* |
Run 10 to 15
minutes Flexibility 1 minute trial of push-ups
and sit-ups* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Run 10 to 15
minutes Flexibility Conduct push-up and sit-up
ladders based on Monday time
trial* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Run 10 to 15
minutes Flexibility Push-up and sit-up
ladders* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Active
Rest |
|
2 Ladders Up & Down |
Run 15 to 20
minutes Flexibility Push-up and sit-up
ladders* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Run 15 to 20
minutes Flexibility Push-up and sit-up
ladders* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Run 15 to 20
minutes Flexibility Push-up and sit-up
ladders* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Active
Rest |
|
3 Ladders Up & Down |
Run 20 to 25
minutes Flexibility 1 minute trial
of push-up and sit-ups |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Run 20 to 25
minutes Flexibility Push-up and sit-up
ladders* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Run 20 to 25
minutes Flexibility Push-up and sit-up
ladders* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Active
Rest |
|
4 Ladders Up, Down &
Up |
Run 25 to 30
minutes Flexibility Push-up and sit-up
ladders* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Run 20 to 25
minutes Flexibility Push-up and sit-up
ladders* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Run 20 to 25
minutes Flexibility Push-up and sit-up
ladders* |
Simulated
PRT: Push ups 2
min Curl ups 2
min 1.5 mile run |
Active
Rest |
|
5 Ladders Up, Down &
Up |
Run 25 to 30
minutes Flexibility Push-up and sit-up
ladders* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
3 x 0.5 mile run with 0.25
mile jog between 0.5 miles.
Run at pace faster than your PRT pace** Push-up and sit-up
ladders* Flexibility |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Run 25 to 30
minutes Flexibility Push-up and sit-up
ladders* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Active
Rest |
|
6 Ladders Up, Down &
Up |
Run 30 to 35
minutes Flexibility 1.5 minute
trial of push-up and sit-ups |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
3 x 0.75 mile run with
0.25 mile jog between 0.5 miles.
Run at pace faster than your PRT pace** Push-up and sit-up
ladders* Flexibility |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Run 30 to 35
minutes Flexibility Push-up and sit-up
ladders* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Active
Rest |
|
7 Ladders Up, Down, Up &
Down |
Run 30 to 35
minutes Flexibility Push-up and sit-up
ladders* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
2 x 1.0 mile run with 0.5
mile jog between miles. Run
at pace faster than your PRT pace** Push-up and sit-up
ladders* Flexibility |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Run 30 to 35
minutes Flexibility Push-up and sit-up
ladders* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Active
Rest |
|
8 Ladders Up, Down, Up &
Down |
Run 35 to 40
minutes Flexibility Push-up and sit-up
ladders* |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
2 x 1.0 mile run with 0.5
mile jog between miles. Run
at pace faster than your PRT pace** Push-up and sit-up
ladders* Flexibility |
Swim/Bike/ Aerobic
training 20-30
min. Flexibility |
Run 25 to 30
minutes Flexibility Push-up and sit-up
ladders* |
Simulated
PRT Push ups 2
min Curl ups 2
min 1.5 mile run |
Active
Rest |
*Find your
Push-up/Sit-up Group based on your 1 minute time trial
results:
Group 1: <20 push-ups or sit-ups in one
minute
Group 2: 21 to 50 push-ups or sit-ups in one
minute
Group 3: >50 push-ups or sit-ups in one
minute
Push-up and sit-up
ladder:
Group 1Ladder:
1
2
3
4
5
4
3
2
1
Group 2 Ladder: 2
4
6
8
10
8
6
4
2
Group 3 Ladder: 3
6
9
12
15
12
9
6
3
On days directed to
do push-up and sit-up ladders, if you are in Group 1: Do 1 push-up, rest 5 seconds, do 2
push-ups, rest 5 seconds, do 3 push-ups, rest 5 seconds, do 4 push-ups rest 5
seconds, do 5 push-ups, then come down the ladder resting 5 seconds between
steps. The same for
sit-ups.
For those in Groups
2 and 3, do the number directed above.
The type of ladder
is directed under the “Week” column.
The first three weeks of the program have you going up and down the
ladder as explained above. Weeks 4
– 6 have you going up, down and then back up the ladder. The final two weeks have you going up
the ladder, down the ladder, back up, and finally back down the
ladder.
**For interval pace
beginning in week 5:
For 0.5 and 0.75
mile intervals, divide your PRT time in week 4 by 3. This will give you your 0.5 pace. For the intervals, subtract 10 seconds
from your 0.5 mile PRT pace. You
should be trying to run your 0.5 mile intervals at this pace. For the 0.75 intervals, divide your PRT
time by 2 and subtract 15 seconds from your time.
For example: If you run the PRT in 12:00. Divide this number by 3 and you get
4:00. For the 0.5 mile intervals
you should be trying to run 3:50 for the 0.5 miles. For the 0.75 mile intervals, 12:00
divided by 2 is 6:00. Subtract 15
seconds and should be trying to run your 0.75mile intervals in
5:45.
For 1-mile
intervals, the pace should be 10 to 15 seconds/mile faster than your PRT
pace.
For example: If you run the PRT in 12:00, your 1-mile
pace is 8:00. You should try and
run your 1-mile intervals in 7:45 to 7:50.
Active
Rest – get outside and have
fun: a walk with family or friends,
a pick-up game of ball, a day hiking in the park…
Flexibility:
At the completion of your workouts, perform stretching exercises, paying
particular attention to the lower extremities, hips and lower
back.
*** Start this
training cycle with a new pair of running shoes. Studies show there is twice the chance
of getting lower extremity stress fractures with shoes that are older than 6
months.
For questions or
additional information, contact CDR. W. P. McCormack at the following
address:
mccormac@usna.edu