Week 7 of BUD/S Prep
Intervals go to seven reps and continuous sessions to 18 minutes. Core work steps up. The jump from the foundation block is deliberate; hold the paces rather than pushing them.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run4.5 miles | Upper/Core |
| Tuesday | Continuous high-intensity swim18 min | Lower/Push-Sit-Pull |
| Wednesday | Interval run7 reps | Core/Push-Sit-Pull |
| Thursday | Long slow distance swim1600 yards | Core/Push-Sit-Pull |
| Friday | Continuous high-intensity run18 min | Upper/Core |
| Saturday | Interval swim7 reps | Lower/Push-Sit-Pull |
What changes from week 6
- Monday, long slow distance run: 4.25 miles to 4.5 miles
- Tuesday, continuous high-intensity swim: 17 min to 18 min
- Wednesday, interval run: 6 reps to 7 reps
- Thursday, long slow distance swim: 1500 yards to 1600 yards
- Friday, continuous high-intensity run: 17 min to 18 min
- Saturday, interval swim: 6 reps to 7 reps
The build block
Weeks 7 to 11 raise volume steadily. Long runs pass five miles, long swims pass a mile, and interval days add a rep roughly every two weeks. Core work moves to the second prescription tier. This is the block where most candidates feel the first real fatigue, so sleep and food matter as much as the sessions.
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