Schedule

Category 1

Running
Week 1 - Monday, Wednesday, Friday (2 miles per day, 8:30 pace) - 6 miles
Week 2 - Monday, Wednesday, Friday (2 miles per day, 8:30 pace) - 6 miles
Week 3 - No running (High risk of stress fractures)
Week 4 - Monday, Wednesday, Friday (3 miles per day, 8:30 pace) - 9 miles
Week 5 - Monday (2 miles), Tuesday (3 miles), Thursday (4 miles), Friday (2 miles) - 11 miles
Week 6 - Monday (2 miles), Tuesday (3 miles), Thursday (4 miles), Friday (2 miles) - 11 miles
Week 7 - Monday (4 miles), Tuesday (4 miles), Thursday (5 miles), Friday (3 miles) - 16 miles
Week 8 - Monday (4 miles), Tuesday (4 miles), Thursday (5 miles), Friday (3 miles) - 16 miles
Week 9 - Monday (4 miles), Tuesday (4 miles), Thursday (5 miles), Friday (3 miles) - 16 miles

Body Weight
Week 1 - 4 x 15 push ups, 4 x 20 sit ups, 3 x 3 pull ups
Week 2 - 5 x 20 push ups, 5 x 20 sit ups, 3 x 3 pull ups
Week 3 - 5 x 25 push ups, 5 x 25 sit ups, 3 x 4 pull ups
Week 4 - 5 x 25 push ups, 5 x 25 sit ups, 3 x 4 pull ups
Week 5 - 6 x 25 push ups, 6 x 25 sit ups, 2 x 8 pull ups
Week 6 - 6 x 25 push ups, 6 x 25 sit ups, 2 x 8 pull ups
Week 7 - 6 x 30 push ups, 6 x 30 sit ups, 2 x 10 pull ups
Week 8 - 6 x 30 push ups, 6 x 30 sit ups, 2 x 10 pull ups
Week 8 - 6 x 30 push ups, 6 x 30 sit ups, 3 x 10 pull ups
Note: do alternately. a set of push ups, a set of sit ups, a set of pull ups. repeat.

Swimming (side stroke with no fins, 4-5 days per week)
Week 1 - 15 minutes continuously
Week 2 - 15 minutes continuously
Week 3 - 20 minutes continuously
Week 4 - 20 minutes continuously
Week 5 - 25 minutes continuously
Week 6 - 25 minutes continuously
Week 7 - 30 minutes continuously
Week 8 - 30 minutes continuously
Week 9 - 35 minutes continuously
Note: if no access to pool, substitute with cycling (double the time taken for swimming e.g week 1 = 30 minutes cycling)

And this is just Category 1. After this there'll be Category 2. As a result, you are comparable to those Navy SEALS in cross-country because this is what their trainings are during Hell's Week.

Sure or not k-mie..