Day 1 - run
Run 1 mile. Start by jogging at a comfortable pace. If you are unable
to complete 1 mile, a run and walk system should be adopted.
Day 2 - swim
Start by swimming 1 length (breast-stroke is recommended).
If you are a complete non-swimmer, JOIN A CLUB NOW.
Day 3 - run
Repeat Day 1's schedule.
Day 4 - swim
Repeat Day 2's schedule.
Ask a lifeguard how to tread water.
Day 5 - run
Time yourself over 1 mile.
Day 6 - swim
Swim 1 length, tread water for 1 minute.
Day 7 - rest day
Aim
To complete week 1 schedule.
RUN
Day 1 - How far:
Day 3 - How far:
Day 5 - How far:
Time:
SWIM
Day 2 - How far:
Day 4 - how far:
Day 6 - How far:
Tread water - How long:
Training Schedule Week 2
Day - Exercise
Day 1 - run
Run 1-2 miles at a comfortable pace.
Start increasing over the last 100-200 metres.
Day 2 - swim
Swim 2 lengths. Tread water for 1 minute.
Day 3 - run / press-ups / sit ups
Run 1-2 miles at a steady pace.
On completion, do 10-12 repetitions of each exercise.
Day 4 - swim
Swim 2 lengths. Tread water for 2 minutes.
Day 5 - run / press-ups / sit ups / squat thrusts
Time yourself over 2.4 km. Do 10-12 repetitions of each exercise.
Day 6 - swim
Swim 2 lengths (without touching the pool-side). Tread water for 2
minutes.
Day 7 - rest day
Aim
To complete week 2.4 km run without stopping.
To swim 2 lengths without stopping.
RUN
Day 1 - How far:
Day 3 - How far:
Day 5 - How far:
Time:
SWIM
Day 2 - How far:
Tread water - How long:
Day 4 - how far:
Tread water - How long:
Day 6 - How far:
Tread water - How long:
EXERCISES
Day 3
Press-ups - How many:
Sit-ups - How many:
Day 5
Press-ups - How many:
Sit-ups - How many:
Squat thrusts - How many:
Training Schedule Week 3
Day - Exercise
Day 1 - run / press-ups / sit-ups / squat thrusts
Run 2 miles at a steady pace, try to regulate your breathing. Do 15-20
repetitions of each exercise.
Day 2 - swim
Swim 2 lengths, tread water for 2 minutes, then swim half a length.
Day 3 - run / press-ups / sit ups / squat thrusts
Run 2 miles, try to increase your pace over the last 400 m. Do 15-20
repetitions of each exercise, sprint 30 metres, then walk 30 metres
x 2.
Day 4 - swim
Swim 2 lengths. Tread water for 2.5 minutes.
Day 5 - run / press-ups / sit ups / squat thrusts
Time yourself over 2.4 km. Do 15-20 repetitions of each exercise,
sprint 30 metres, then walk 30 metres x 3.
Day 6 - swim
Swim 1.5 lengths (without touching the pool-side). Tread water for
3minutes.
Day 7 - rest day
Aim
To improve your 2.4 km run.
To improve local muscular endurance.
To swim the Royal Navy swimming test without overalls.
RUN
Day 1 - How far:
Day 3 - How far:
Day 5 - How far:
Time:
SWIM
Day 2 - How far:
Tread water - How long:
Day 4 - how far:
Tread water - How long:
Day 6 - How far:
Tread water - How long:
EXERCISES
Day 1
Press-ups - How many:
Sit-ups - How many:
Squat thrusts - How many:
Day 3
Press-ups - How many:
Sit-ups - How many:
Squat thrusts - How many:
Day 5
Press-ups - How many:
Sit-ups - How many:
Squat thrusts - How many:
Training Schedule Week 4
Day - Exercise
Day 1 - run / press-ups / sit-ups / squat thrusts
Run 2 miles. Sprint 30 metres. Walk 30 metres x 4. 20-25 repetitions
for each exercise.
Day 2 - swim
Swim 2 lengths (without touching the pool-side). Wear clothing if
possible - as your lifeguard.
Day 3 - run / press-ups / sit ups / squat thrusts
Time yourself over 2.4 km. Sprint 30 metres. Walk 30 metres x 5. Do
20-25 repetitions of each exercise.
Day 4 - swim
Swim 1.5 lengths in clothing without touching the pool-side. Tread
water for 3 minutes. Swim half a length, then climb out of water.
REST FOR 3 DAYS PRIOR TO JOINING HMS RALEIGH.
Aim
To complete 2.4 km run in required time.
To complete Royal Navy swimming test in clothing.
To complete satisfactory repetitions of each exercise as stipulated.
RUN
Day 1 - How far:
Day 3 - How far:
Time:
SWIM
Day 2 - How far:
Day 4 - how far:
Tread water - How long:
EXERCISES
Day 1
Press-ups - How many:
Sit-ups - How many:
Squat thrusts - How many:
Day 3
Press-ups - How many:
Sit-ups - How many:
Squat thrusts - How many:
Conclusion
If you have completed this schedule, you will undoubtedly feel better
and find the physical aspects of HMS Raleigh easier and more enjoyable.
Overall Performance
Best time for 2.4 km run:
Best distance swum:
Maximum no. of exercises in one session:
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