After finishing my first 5K I really got into the taste of competition. It definitely gave me a boost of self-confidence and strength!

I want to continue running 5K, but I also want to challenge myself more. I want to train for a mud run! It's basically an obstacle course with mud and all the fun stuff.



I feel like I'm doing better with cardio, but my strength training is lagging behind. I want to be fit and improve my strength all over, so I think a mud run training would benefit me.

The problem is finding the right work out. So I asked my awesome possum friend who was in the Navy. He gave me a work out all right - a pre-boot camp prep training program for Navy Seals - http://jassenbowman.com/health
-fitness/the-9-weeks-to-bu
ds-workout/

RUNNING SCHEDULE I

WEEKS #1, 2: 2 miles/day, 8:30 pace, MWF (6 miles/week)
WEEK #3: No running. High risk of stress fractures.
WEEK #4: 3 miles/day, MWF (9 miles/week)
WEEKS #5, 6: 2/3/4/2 miles, M/T/R/F (11 miles/week)
WEEKS #7, 8: 3/4/5/2 miles, M/T/R/F (16 miles/week)
WEEK #9: same as weeks 7 & 8 (16 miles/week)

Physical Training Schedule I
(Mon/Wed/Fri)
SETS OF REPETITIONS

WEEK 1:
4 X 15 PUSHUPS
4 X 20 SITUPS
3 X 3 PULLUPS

WEEK 2:
5 X 20 PUSHUPS
5 X 20 SITUPS
3 x 3 PULLUPS

WEEK 3, 4:
5 X 25 PUSHUPS
5 x 25 SITUPS
3 x 4 PULLUPS

WEEK 5, 6:
6 X 25 PUSHUPS
6 X 25 SITUPS
2 X 8 PULLUPS

WEEK 7, 8:
6 X 30 PUSHUPS
6 X 30 SITUPS
2 X 10 PULLUPS

WEEK #9:
6 X 30 PUSHUPS
6 X 30 SITUPS
3 X 10 PULLUPS

Swimming Schedule I
(sidestroke with no fins 4-5 days per 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.
WEEK #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
every day available.

Allright, let's try it!