CATEGORY I RUNNING SCHEDULE
Week 1 Monday, Wednesday, Friday; 2 miles per day, 8:30 pace 6 miles/week
Week 2 Monday, Wednesday, Friday; 2 miles per day, 8:30 pace 6 miles/week
Week 3 No running. High risk of stress fractures
Week 4 Monday, Wednesday, Friday; 3 miles per day 9 miles/week
Week 5 Monday – 2 mi, Tuesday – 3 mi, Thursday – 4 mi, Friday – 2 mi 11 miles/week
Week 6 Monday – 2 mi, Tuesday – 3 mi, Thursday – 4 mi, Friday – 2 mi 11 miles/week
Week 7 Monday – 4 mi, Tuesday – 4 mi, Thursday – 5 mi, Friday – 3 mi 16 miles/week
Week 8 Monday – 4 mi, Tuesday – 4 mi, Thursday – 5 mi, Friday – 3 mi 16 miles/week
Week 9 Monday – 4 mi, Tuesday – 4 mi, Thursday – 5 mi, Friday – 3 mi 16 miles/week

CATEGORY I PHYSICAL TRAINING SCHEDULE
Monday, Wednesday, and Friday
Week 1 4×15 push-ups; 4×20 sit-ups; 3×3 pull-ups
Week 2 5×20 push-ups; 5×20 sit-ups; 3×3 pull-ups
Week 3 5×25 push-ups; 5×25 sit-ups; 3×4 pull-ups
Week 4 5×25 push-ups; 5×25 sit-ups; 3×4 pull-ups
Week 5 6×25 push-ups; 6×25 sit-ups; 2×8 pull-ups
Week 6 6×25 push-ups; 6×25 sit-ups; 2×8 pull-ups
Week 7 6×30 push-ups; 6×30 sit-ups; 2×10 pull-ups
Week 8 6×30 push-ups; 6×30 sit-ups; 2×10 pull-ups
Week 9 6×30 push-ups; 6×30 sit-ups; 3×10 pull-ups
Note: for best results, alternate exercise. Do a set of push-ups,
then a set of sit-ups, followed by a set of pull-ups. Do not rest
between sets.

CATEGORY I SWIMMING SCHEDULE
(Sidestroke with no fins, 4-5 days per week)
Week 1 Swim continuously for 15 minutes
Week 2 Swim continuously for 15 minutes
Week 3 Swim continuously for 20 minutes
Week 4 Swim continuously for 20 minutes
Week 5 Swim continuously for 25 minutes
Week 6 Swim continuously for 25 minutes
Week 7 Swim continuously for 30 minutes
Week 8 Swim continuously for 30 minutes
Week 9 Swim continuously for 35 minutes
Notes: If you have access to a pool, swim as often as possible. Your initial work-up goal is 4-5 days per week and 200 meters distance per session. Develop your sidestroke on both right and left sides. Try to swim 50 meters in one minute or less. If you DON’T have access to a pool, ride a bicycle for twice as long as the recommended swim duration.

CATEGORY II RUNNING SCHEDULE

Week 1 Mon – 3 mi, Tues – 5 mi, Thurs – 4 mi, Fri – 5 mi, Sat – 2 mi 19 miles/week
Week 2 Mon – 3 mi, Tues – 5 mi, Thurs – 4 mi, Fri – 5 mi, Sat – 2 mi 19 miles/week
Week 3 Mon – 4 mi, Tues – 5 mi, Thurs – 6 mi, Fri – 4 mi, Sat – 3 mi 22 miles/week
Week 4 Mon – 4 mi, Tues – 5 mi, Thurs – 6 mi, Fri – 4 mi, Sat – 3 mi 22 miles/week
Week 5 Mon – 5 mi, Tues – 5 mi, Thurs – 6 mi, Fri – 4 mi, Sat – 4 mi 24 miles/week
Week 6 Mon – 5 mi, Tues – 6 mi, Thurs – 6 mi, Fri – 6 mi, Sat – 4 mi 27 miles/week
Week 7 Mon – 6 mi, Tues – 6 mi, Thurs – 6 mi, Fri – 6 mi, Sat – 6 mi 30 miles/week

CATEGORY II PHYSICAL TRAINING SCHEDULE
Monday, Wednesday, Friday
Week 1 6×30 push-ups; 6×35 sit-ups; 3×10 pull-ups; 3×20 dips
Week 2 6×30 push-ups; 6×35 sit-ups; 3×10 pull-ups; 3×20 dips
Week 3 10×20 push-ups; 10×25 sit-ups; 4×10 pull-ups; 10×15 dips
Week 4 10×20 push-ups; 10×25 sit-ups; 4×10 pull-ups; 10×15 dips
Week 5 15×20 push-ups; 15×25 sit-ups; 4×12 pull-ups; 15×15 dips
Week 6 20×20 push-ups; 20×25 sit-ups; 5×12 pull-ups; 20×15 dips

SAMPLE PYRAMID WORKOUT
Goal: 5 Sets
Number of Repetitions
Pull-ups 1, 2, 3, 4, 5, 4, 3, 2, 1
Push-ups 2, 4, 6, 8, 10, 8, 6, 4, 2 (2x the # of pull-ups)
Sit-ups 3, 6, 9, 12, 15, 12, 9, 6, 3 (3x the # of pull-ups)
Dips 1, 2, 3, 4, 5, 4, 3, 2, 1

SWIMMING WORKOUTS II
(4 – 5 days per week)
Week 1 Swim continuously for 35 minutes
Week 2 Swim continuously for 35 minutes
Week 3 Swim continuously for 45minutes
Week 4 Swim continuously for 45 minutes
Week 5 Swim continuously for 60 minutes
Week 6 Swim continuously for 75 minutes
Notes: When starting with fins, alternate swimming 1000 meters with fins and 1000 meters without. This will reduce initial stress on your foot muscles. Your goal is to swim 50 meters in 45 seconds or less.