Week 13 of BUD/S Prep
Continuous sessions become two by 12 minutes with a rest between, intervals reach ten reps and stay there for the rest of the program, and the long run reaches six miles. Core work adds a third set. Three changes in one week; this is the hardest step in the program.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run6 miles | Upper/Core |
| Tuesday | Continuous high-intensity swim2 x 12 min | Lower/Push-Sit-Pull |
| Wednesday | Interval run10 reps | Core/Push-Sit-Pull |
| Thursday | Long slow distance swim2200 yards | Core/Push-Sit-Pull |
| Friday | Continuous high-intensity run2 x 12 min | Upper/Core |
| Saturday | Interval swim10 reps | Lower/Push-Sit-Pull |
What changes from week 12
- Monday, long slow distance run: 5.75 miles to 6 miles
- Tuesday, continuous high-intensity swim: 20 min to 2 x 12 min
- Wednesday, interval run: 9 reps to 10 reps
- Thursday, long slow distance swim: 2100 yards to 2200 yards
- Friday, continuous high-intensity run: 20 min to 2 x 12 min
- Saturday, interval swim: 9 reps to 10 reps
The load block
Weeks 12 to 16 are the middle of the program. Interval days reach their ceiling of ten reps and stay there, so the progression shifts to the long days and to the continuous high-intensity sessions, which split into two blocks with a rest between them. Core work adds a third set. This is a good block for a retest PST, because the calibrated paces from week 1 are probably too slow by now.
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