Week 8 of BUD/S Prep
A repeat of week 7's hard sessions with the long run near five miles and the long swim at 1700 yards. Flat weeks like this are where the body absorbs the last increase.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run4.75 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 swim1700 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 7
- Monday, long slow distance run: 4.5 miles to 4.75 miles
- Thursday, long slow distance swim: 1600 yards to 1700 yards
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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