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.
