The Best Running Plan to Help You Get You TO and THROUGH Selection Training (20 Miles a Week)

Running Plan to Help You Get TO and THROUGH Selection Training

The following chart is an 8 week running plan that requires you to build up to 20 miles a week before starting this program, then focus on getting those 20 miles of running done fast using a variety of methods. (Goal Pacing, Hills, Sand, Sprint Intervals, Mobility / Non-impact Cardio, Run and Leg PT, and more). 

There are two competitive paces you need to learn how to master in your journey toward most tactical communities - a short-timed run pace of 6-minute miles and a longer-timed run pace of 7-minute miles.  For instance, a BUDS candidate who is well-prepared to run can handle at least 20-25 miles a week and complete 1.5-mile timed runs at a 6-minute pace (9:00-9:30 zone) and a 4-mile timed run at a 7-minute pace (sub-28-minute zone). Both of these paces will keep you well away from the minimum standards.  You will NOT be the fastest in your class with these paces, but these paces for ALL of your training runs will help you tremendously.

Doing longer, slower distance runs of 10+ miles several times a week will only make you good at slower runs (unless you mix in some of these goal pace sets). Plus, the extra miles of 40-50 miles per week could be an overtraining issue that could haunt you later in training, depending on your durability in running. 

You will learn that 20-25 FAST miles a week will help you more with special ops level running tests than 50 slow miles a week and save you from unnecessary overuse injuries. 

IF YOU HAVE NOT BUILT UP TO 20 MILES - See Beginner / Intermediate Running Plan options

Warmup each day with 1 mile jog or 10 min bike as desired, followed by some light stretches and dynamic stretches.

Importance of Warming Up    |  Dynamic Stretches  

Workouts Designed with this in mind: (charts start after warmup above – GIVEN)

Mon - Goal Pace Workouts  (@GP) For 6-7 min mile (1:30-1:45 400m run or 3-3:30 800m or mile repeats)

Tuesday - Moderate Distance mixed with speed intervals (hills, sand, stairs)

Wed – Goal Pace with longer distances (half to full mile sets)

Thurs – Day off running – Mix in bike, swim, mobility day

Fri - Lungs and Legs or PST Day - Soft sand run or hills, stairs, legs calisthenics mixed with running.

Sat – Longer Distance (mix with sets of timed runs, goal pace, and sprints)

Recommended GOAL PACE:
6 Minute mile or faster for 1.5 mile timed runs (up to 2-3 miles even)
7 Minute mile or faster for 4 mile timed runs (up to 5-6 miles even)

Non Running Options When Needed

Mobility Day Explained - Day 4 (Thursday) is the mobility NO RUNNING day but if you feel you need to take a day off of running or reduce mileage, opt for one of the non-impact cardio events below to still work the legs and lungs if you can do so without pain. 

Repeat 5 times
Bike, elliptical, row 5 min
Stretch, Foam roll, massage tool 5 min

* (Add a 2nd mobility session on Sunday if you prefer OR add a few mini-mobility sessions after the runs as desired (doing 2-3 sets of above vs 5 sets.) 

Swim 10 min
Tread 10 min (no hands)
Dynamic Stretches in chest deep water 10 min

Bike Pyramid Explained
Bike Pyramid: Manual mode level 2,4,6,.. hold each level for 1 minute until failure.  Keep 70-90 RPM  – repeat in reverse order – should be 15-20 minutes total time. If you want to ride longer 30-40 minutes increase resistance by 1 level each minute. 

Bike Tabata Explained

Repeat 5 times
5 min of 20 sec sprint / 10 sec easy
- recover 2 minutes easy
*Total time 35 minutes

Hypoxic swims – Do 10-15 sets of 100m at 4,6,8,or 10 strokes per breath – freestyle no fins.  Rest as needed. 

IF ONLY 1.5 mile - 2 mile test is your goal: 
These distances are ideal for 4-5 miles timed run foundation / preparation.  If you ONLY have a 1.5-2 mile run to prepare for, you can use the same method, but cut the miles in half each day if you prefer OR do bike pyramid / Tabatas in place of running on Tuesday / Saturday/Sundays. 

20 Miles Per Week Running Chart (Faster 4 mile timed runs)

* This is a supplemental running program that will replace your current run program if you are at the 20 miles per week zone. If you are not at that volume yet, build up to these specific distances over several weeks and reduce miles as needed and progress at a 10-15 % increase each week until capable of doing these workouts as is.

If you have an obstacle course to do on Day 6, great, if not, consider running 100m in between each set of pullups, burpees, rope climbs and other exercises in pyramid or super set fashion as in many of my programs. 

Cooldown – make sure to stretch well – Common Static Stretches or Yoga based stretches / Mobility.

Importance of Cooling Down

Or Try Workout Programming Specifically Designed for any Tactical Fitness Goal: