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.
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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