Tweaking the training

I have two challenging events coming up. Mid-April I am pulling all the safety tabs and redlining a 4.2 mile road race. My goal is to run as fast and hard as I can and pray I don't blow up before the finish line. This is a maximum effort endeavor. The second event is three weeks later and is a return to the Grand Canyon early May for a one day south rim-north rim-and back hike. The north rim will still be iced over so we are going to go as far as we can before turning around. I think we will get between 26-30 miles round trip.

To get ready for both events I am going back to an old program I did years ago. I won't take the credit for putting it together. Its a training plan to prepare for the Special Forces Assessment and Selection (SFAS) course. Yes, at one time I was offered a position with the Green Berets and the honor of attempting to complete the program but like many twists of fate, I turned it down at the last minute.

Its only a 5 week plan and the timing just worked out well to come back to it right now. The plan only lists "Hard" days. The "Easy" training in between is at my discretion and I am sure I will be able to fit in my more traditional endurance efforts. During week 4 I will insert the 4.2 mile road race and the week after the final workout of Week 5 I will be in the Grand Canyon. I have scheduled a full week of recovery after the race in week 4 before picking up the remaining Hard days before the canyon trip.

Week 1:
Day 1:
(a) APFT (Army Physical Fitness Test: max push ups 2 min, max sit ups 2 min, timed 2 mile run).
(b) One hundred-meter swim (nonstop, any stroke, do not touch the side or bottom of the pool).
(c) Force march with 30-pound rucksack, 3 miles in 45 minutes (along road) or 1 hour if cross-country.
Day 2:
(a) Three sets of push-ups (maximum repetitions in one-half minute period).
(b) 3-mile run (moderate 8 to 9 minute mile pace).
(c) Rope climb or three sets of pull-ups (as many as you can do).
(d) Forced march with 30-pound rucksack, 5 miles in 1 hour and 15 minutes (along a road) or 1 hour and 40 minutes (cross-country).
Day 3: Forced march with 30-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

Week 2:
Day 1: Repeat of day 3, week 1 (forced march), extend distance to 8 miles with 35-pound rucksack in 2 hours (along a road) or 2 hours and 40 minutes (cross-country).
Day 2:
(a) Three sets of push-ups, pull-ups, sit-ups (maximum repetitions in 35-second period three times).
(b) Run 5 miles (moderate 8 to 9 minute mile pace).
(c) Three sets of squats with 35-pound rucksack (50 each set). Go down only to the point where the upper and lower leg forms a 90-degree bend at knee.
Day 3: Forced march with 35-pound rucksack, 10 miles in 3 hours (along a road) or 4 hours (cross-country).

Week 3:
Day 1:
(a) Four sets of push-ups, pull-ups, and sit-ups (maximum repetitions in 40-second period).
(b) Run 4 miles (fast to moderate 7 to 8 minute mile pace.)
(c) Four sets of squats with 40-pound rucksack.
Day 2: Forced march 12 miles with 40-pound rucksack in 4 hours (along a road) or 4 hours and 40 minutes (cross-country).
Day 3:
(a) Four sets of push-ups, sit-ups, pull-ups (maximum repetitions in 45-second period.)
(b) Run 6 miles (fast to moderate 7 to 8 minute pace).
(c) Four sets of squats with 40-pound rucksack.

Week 4:
Day 1: Forced march 14 miles with 50-pound rucksack in 4 hours (along a road) or 4 hours and 40 minutes (cross-country).
Day 2:
(a) Four sets of push-ups, sit-ups, and pull-ups(maximum repetitions in 1-minute period).
(b) Run 6 miles (fast to moderate 7 to 8 minute mile pace).
(c) Four sets of squats with 50-pound rucksack.
Day 3: Forced march 18 miles with 50-pound rucksack in 4 hours and 45 minutes (along a road) or 6 hours (cross-country).

Week 5:
Day 1:
(a) Run 3 miles (fast 6 to 7 minute mile pace).
(b) Five hundred-meter swim (nonstop, any stroke, but not on your back).
Day 2: APFT. You should be able to achieve a score of at least 240 (minimum of 70 points in any one event) in the 17 to 21 year age limit. If not, workout harder.
Day 3: Forced march 18 miles with 50-pound rucksack in 4 hours and 30 minutes (along a road)