Week 9 of BUD/S Prep
The long run reaches five miles and intervals reach eight reps. Continuous sessions are 19 minutes. Fatigue tends to show first on the Saturday swim intervals; keep the recovery intervals honest.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run5 miles | Upper/Core |
| Tuesday | Continuous high-intensity swim19 min | Lower/Push-Sit-Pull |
| Wednesday | Interval run8 reps | Core/Push-Sit-Pull |
| Thursday | Long slow distance swim1800 yards | Core/Push-Sit-Pull |
| Friday | Continuous high-intensity run19 min | Upper/Core |
| Saturday | Interval swim8 reps | Lower/Push-Sit-Pull |
What changes from week 8
- Monday, long slow distance run: 4.75 miles to 5 miles
- Tuesday, continuous high-intensity swim: 18 min to 19 min
- Wednesday, interval run: 7 reps to 8 reps
- Thursday, long slow distance swim: 1700 yards to 1800 yards
- Friday, continuous high-intensity run: 18 min to 19 min
- Saturday, interval swim: 7 reps to 8 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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