"Don't get ahead of the Red Corvette!" (I imagine some alumni will recognize the quotes) Getting Physically Prepared for the Naval Academy The mission of the United States Naval Academy is to develop midshipmen morally, mentally and PHYSICALLY. The Naval Academy will prepare you: morally to conduct yourself as an officer, mentally to uphold the standard of a graduate from one of the finest undergraduate institutions in the world, and physically to ensure you are prepared for the rigors of today’s military. The physical development begins with plebe summer and doesn’t stop until you retire from your service career. Plebe summer places strenuous physical demands on the upper and lower body. The most frequent injuries during plebe summer are to the lower extremities. These injuries are normally caused by overstress (stress fractures, shin splints, etc.). As a preventive measure the Medical and Physical Education Departments at the Naval Academy recommend candidates follow this program to prepare for plebe summer. Times listed are the fastest each distance should be run to condition the lower extremities. RECOMMENDED PHYSICAL TRAINING PROGRAM 1ST Week: Run 1 mile at an 8 ½ - 9 ½ minute pace, 5 days a week. 2nd Week: Run 2 miles at an 8–9 minute pace, 5 days a week. 3rd Week: Swim or ride a bicycle for 30 minutes daily. 4th Week: Run 3 miles at an 8 minute pace, 5 days a week. 5th Week: Run 3 miles at a 7 ½ minute pace, 5 days a week. 6th Week: Swim or ride a bicycle for 45 minutes daily. 7th Week: Run 3 miles at a 7 minute pace, 5 days a week. 8th Week: Run 3 miles at a 6 ½ minute pace, 5 days a week. MAINTAIN THE 8TH WEEK TRAINING LEVEL During the 3rd and 6th week, no weight-bearing stress is placed on the lower extremities. Stronger new bone cells are constantly replacing weaker old bone cells with increased weight-bearing activities. If you develop foot or leg pain during this running program reduce the distance or change to an alternate day running plan. Persistent pain in either the foot or leg should be evaluated by a physician. Remember to use pain as a guide to determine the level of activity for each day. Never attempt to run through pain. Pain is the first signal of overstress. Although emphasis has been placed on strengthening the lower body, abdominal and upper body strength is also required. Crunches, push-ups and pull-ups should be performed daily with the physical training program to fully prepare you for the physical activities demanded during Plebe Summer. Stick with the program!