Week 5 of BUD/S Prep
The long run reaches four miles and intervals move to six reps. If the week 1 PST is more than a month old, this is a reasonable point to retest and re-read the pace chart.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run4 miles | Upper/Core |
| Tuesday | Continuous high-intensity swim17 min | Lower/Push-Sit-Pull |
| Wednesday | Interval run6 reps | Core/Push-Sit-Pull |
| Thursday | Long slow distance swim1400 yards | Core/Push-Sit-Pull |
| Friday | Continuous high-intensity run17 min | Upper/Core |
| Saturday | Interval swim6 reps | Lower/Push-Sit-Pull |
What changes from week 4
- Monday, long slow distance run: 3.75 miles to 4 miles
- Tuesday, continuous high-intensity swim: 16 min to 17 min
- Wednesday, interval run: 5 reps to 6 reps
- Thursday, long slow distance swim: 1300 yards to 1400 yards
- Friday, continuous high-intensity run: 16 min to 17 min
- Saturday, interval swim: 5 reps to 6 reps
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.
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