N A V YS E A L SC A T E G O R YI WORKOUT
Running Schedule I
WeekExerciseTotal Miles Per Week1 & 2 2 miles/M/W/F6 miles 8:30 pace3No running. 0 milesHigh risk of stress fractures43 miles/M/W/F9 miles5 & 62/3/4/2 miles/M/W/Th/F11 miles7, 8 & 94/4/5/3 miles/M/W/Th/F16 milesYour goal is to work up to 16 miles per week of running. After you’ve achieved this goal, move on to theCategory II workout and build up to 30 miles per week.
Physical Training Schedule I
(Monday/Wednesday/Friday) WeekSets of Repetitions14x15 push ups4x20 sit ups3x3 pull ups25x20 push ups5x20 sit ups3x3 pull ups3 & 45x25 push ups5x25 sit ups3x4 pull ups5 & 66x25 push ups6x25 sit ups2x8 pull ups7 & 86x30 push ups6x30 sit ups2x10 pull ups96x30 push ups6x30 sit ups3x10 pull ups
Swimming Schedule I
(sidestroke with no fins 4-5 days/week)WeekWorkout1 & 2Swim continuously for 15 minutes 3 & 4Swim continuously for 20 minutes5 & 6Swim continuously for 25 minutes7 & 8Swim continuously for 30 minutes9Swim continuously for 35 minutesIf you don’t have access to a pool, ride a bicycle for twice as long as you would swim. If you do haveaccess to a pool, swim every day that’s available. Your goal is to work up to 200 meters each session, four to five times a week. In addition, be sure todevelop your sidestroke on both the left and right side. Try to swim 50 meters in one minute or less.