A journey of a thousand miles begins with a single step-Confucius
After 80 days of focused, fitness hiatus I am back in the foundation building stage.
It is easy to over due it while in this stage, so the key here is patience. In an effort to loose weight and improve my fitness prior to my 1st marathon in 2010 I used this 9 week Navy Seal program with great success. I modified it a bit because I don't have a place to swim or a place for pull ups but you'll get the idea. Remember PATIENCE! follow it you'll notice the difference in your strength, speed and endurance.
week 1 ~ Run 3 miles (MWF); 4x15 push ups, 4x15 sit ups, 8 pull ups
week 2 ~ Run 3 miles (MWF); 5x15 push ups, 5x15 sit ups, 8 pull ups
week 3 ~ No Run (MWF) 5x20 push ups, 5x20 sit ups, 8 pull ups
week 4 ~ Run 4 miles (MWF) 5x20 push ups, 5x20 sit ups, 10 pull ups
week 5 ~ Run 4 days 3/3/4/2 miles 5x 25 push ups, 5x25 sit ups, 10 pull ups
week 6 ~ Run 4 days 3/3/4/2 miles 6x20 push ups, 6x20 sit ups, 10 pull ups
week 7 ~ Run 4 days 3/3/4/3 miles 6x25 push ups, 6x25 sit ups, 12 pull ups
week 8 ~ Run 4 days 3/3/4/4 miles 6x30 push ups, 6x30 sit ups, 12 pull ups
week 9 ~ Run 4 days 3/3/5/5 miles 6x35 push ups, 6x35 sit ups, 12 pull ups
