Week 15 of BUD/S Prep
Long days grow again. The interval count is fixed now, so the way to keep intervals productive is to retest the PST and move to a faster pace bracket.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run6.5 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 swim2400 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 14
- Monday, long slow distance run: 6.25 miles to 6.5 miles
- Thursday, long slow distance swim: 2300 yards to 2400 yards
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.
Ready to start training?
ZeroPhase turns the 26-week NSW training guide into a daily digital program with PST tracking and automatic plan adjustments.
Start Your TrainingNot ready to start? Take the standards with you.
Get the PST standards and week 1 of the plan by email. Occasional training emails after that, nothing weekly, one-click unsubscribe.