what is a good fitness program?

Discussion in 'Naval Academy - USNA' started by flyboy, Feb 27, 2008.

  1. flyboy

    flyboy Member

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    hey everybody, i am anticipating I-day even though i havent recieved an appointment, and was wondering what is a good program to help me get into good shape. i need help primarily with running, but other tips will be great too, thanks
     
  2. USNA2K12

    USNA2K12 Member

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    Are you waiting for an appointment to USNA or USAFA?

    I received an 8 week training program from USNA:

    Week 1: Run 1 mi. 8.5-9.5 minute pace 5 days a week
    Week 2: Run 2 mi. 8-9 minute pace 5 days a week
    Week 3: Swim or ride a bicycle for 30 minutes daily
    Week 4: Run 3 miles at an 8 minute pace 5 days a week
    Week 5: Run 3 miles at a 7.5 minute pace 5 days a week
    Week 6: Swim or ride a bicycle for 45 minutes daily
    Week 7: Run 3 miles at a 7 minute pace 5 days a week
    Week 8: Run 3 miles at a 6.5 minute pace 5 days a week

    It says that these are the fastest times each distance should be run to condition the lower extremities. It also says to maintain the 8th Week Training Level. This is just what it says on the sheet I got from USNA.

    Also, make sure to do abdominal work outs and upper-body work outs. This would include anything from simple push-ups, pull-ups, and crunches (daily), to getting some weight-training. Just make sure you stay consistent with the work-outs and if anything starts to seriously hurt (shin-splints for example) give it a few days rest. You don't want to injure yourself prior to I-Day.
     
  3. flyboy

    flyboy Member

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    yes, i am awaiting an appointment. my first chioce is usafa. thanks for the help :)
     

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