I have done the following workout several times over the past 16 years and it always turns out well. It starts you with the basics and builds you up gradually. The first 9 weeks don't include dips, but if you want to add them and you are not used to them, just do the same reps as you do for pull ups. I also usually keep the # of sets for pull ups the same as the sit ups and push ups.
Running Schedule I
Running Schedule
Weeks Exercise Amount
Weeks #1,2: 2 miles/day, 8:30 pace (6 miles/week)M/W/F
Week #3: No running. High risk of stress fractures
Week #4: 3 miles/day M/W/F (9 miles/wk)
Weeks #5,6: 2/3/4/2 miles M/Tu/TH/F (11 miles/wk)
Weeks #7,8: 4/4/5/3 miles M/Tu/Th/F (16 miles/wk)
Week # 9: same as # 7, 8 M/Tu/Th/F (16 miles/wk)
Physical Training Schedule I (Monday/Wednesday/Friday)
Week Number Sets of Repetitions Week Number Sets of Repetitions
Week #1: 4X15 push ups
4X20 sit ups
3X3 pull ups
Week #2: 5X20 push ups
5X20 sit ups
3X3 pull ups
Weeks #3,4: 5X25 push ups
5X25 sit ups
3X4 pull ups
Weeks #5,6: 6X25 push ups
6X25 sit ups
2X8 pull ups
Weeks #7,8: 6X30 push ups
6X30 sit ups
2X10 pull ups
Week #9: 6X30 push ups
6X30 sit ups
3X10 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, immediately with no rest.
Swimming Schedule I (sidestroke with no fins 4-5 days a week)
Weeks #1,2: Swim continuously for 15 min.
Weeks #3,4: Swim continuously for 20 min.
Weeks #5,6: Swim continuously for 25 min.
Weeks #7,8: Swim continuously for 30 min.
Weeks #9: Swim continuously for 35 min.
*Note: If you have no access to a pool, ride a bicycle for twice as long as
you would swim. If you do have access to a pool, swim everyday available.
Four to five days a week and 200 meters in one session is your initial workup goal.
Also, you want to develop your sidestroke on both the left and right side.
Try to swim 50 meters in one minute or less.
Workout for Category II
Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements for category I. Do not attempt this workout schedule unless you can complete the Week 9 level of Category I workouts.
Running Schedule II
Weeks Days (M/Tu/Th/F/Sa) Total Distance
Weeks #1,2: (3/5/4/5/2) miles 19 miles/week
Weeks #3,4: (4/5/6/4/3) miles 22 miles/week
Week #5: (5/5/6/4/4) miles 24 miles/week
Weeks #6: (5/6/6/6/4) miles 27 miles/week
Weeks #7 (6/6/6/6/6) miles 30 miles/week
*Note: For Weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every Week beyond Week #9.
Physical Training Schedule II (Monday/Wednesday/Friday)
Week Number Sets of Repetitions Week Number Sets of Repetitions
Week #1,2: 6X30 push ups
6x35 sit ups
3X10 pull ups
3X20 dips
Weeks #3,4: 10X20 push ups
10X25 sit ups
4X10 pull ups
10X15 dips
Week #5: 15X20 push ups
15X25 sit ups
4X12 pull ups
15X15 dips
Weeks #6: 20X20 push ups
20X25 sit ups
5X12 pull ups
20X15 dips
These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high Repetitions workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The below listed workouts are provided for varying your workouts once you have met the category I and II standards.
Pyramid Workouts
You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull-ups, sit-ups, push ups, and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5":
Exercise # of Repetitions
pull ups: 1,2,3,4,5,4,3,2,1
push ups: 2,4,6,8,10,8,6,4,2
sit ups: 3,6,9,12,15,12,9,6,3
dips: same as push ups
Swimming Workout II
(4-5 days/week)
Weeks #1,2: Swim continuously for 35 min.
Weeks #3,4: Swim continuously for 45 min. with fins.
Weeks #5: Swim continuously for 60 min. with fins.
Weeks #6: Swim continuously for 75 min. with fins.
Weeks #9: Swim continuously for 35 min.
*Note: At first, to reduce initial stress
on your foot muscles when starting with fins,
alternate swimming 1000 meters with fins
and 1000 meters without them.
Your goal should be to swim 50 meters in 45 seconds or less.
Stretch PT
Since Mon/Wed/Fri are devoted to PT, it is wise to devote at least 20 minutes on Tue/Thu/Sat to stretching. You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. Do not bounce. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.
Nutrition
Proper nutrition is extremely important. You must make sure you receive the necessary nutrients to obtain maximum performance output during exercise and to promote muscle/tissue growth and repair. The proper diet provides all the nutrients for the body's needs and supplies energy for exercise. It also promotes growth and repair of tissue and regulates the body processes. The best source of complex carbohydrates are potatoes, pasta, rice, fruits, vegetables. These types of foods are your best sources of energy.
Carbohydrates, protein, and fat are the three energy nutrients. All three can provide energy, but carbohydrate is the preferred source of energy for physical activity. It takes at least 20 hours after exhaustive exercise to completely restore muscle energy, provided 600 grams of carbohydrates are consumed per day. During successive days of heavy training, energy stores prior to each training session become progressively lower. This is a situation in which a high carbohydrate diet can help maintain your energy.
The majority of carbohydrates should come from complex carbohydrate foods that include bread, crackers, cereal, beans, peas, starchy vegetables, and other whole grain or enriched grain products. Fruits are also loaded with carbohydrates. During training, more than four servings of these food groups should be consumed daily.
Water intake is vital; stay hydrated. You should be consuming up to four quarts of water daily. Drink water before you get thirsty!!! Substances such as alcohol, caffeine and tobacco increase your bodies need for water. Too much of these substances will definitely harm your body and hinder your performance. Supplemental intake of vitamins, as well, has not been proven to be beneficial. If you are eating a well balanced diet, there is no need to take vitamins.
Training Table Concept
Nutrient Intake
Carbohydrates 50-70% of calories
Protein 10-15% of calories
Fats 20-30% of calories
