Week 1 of BUD/S Prep
The first week sets the pattern the whole program follows. Monday and Thursday are long slow distance, Tuesday and Friday are continuous high intensity, Wednesday and Saturday are intervals. Take a baseline PST before you start; every interval pace in the program is read from that result.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run3 miles | Upper/Core |
| Tuesday | Continuous high-intensity swim15 min | Lower/Push-Sit-Pull |
| Wednesday | Interval run4 reps | Core/Push-Sit-Pull |
| Thursday | Long slow distance swim1000 yards | Core/Push-Sit-Pull |
| Friday | Continuous high-intensity run15 min | Upper/Core |
| Saturday | Interval swim4 reps | Lower/Push-Sit-Pull |
Where the program starts
Week 1 is the baseline every later week is measured against. The interval paces come from your PST result, so take a PST before the first Wednesday session.
The foundation block
Weeks 1 to 6 build the base. Distances are short enough that a candidate who passes the PST minimums can finish every session, and the point is to establish the six-day rhythm: three runs, three swims, strength or calisthenics every day. Core work is two sets of each exercise. If a session feels easy, that is by design. Adaptation comes from consistency in this block, not from intensity.
Ready to start training?
The NSW PT Guide has everything you need for BUD/S. ZeroPhase makes it easier: today's workout, brackets from your PST, every rep logged.
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