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Here's the warning order (prep info) you would get if you were applying to BUD/S (Basic Underwater Demolition/SEAL) training.
THis would surely get you ready, but be careful about stress fractures you dont wont to show up to boot camp broke. This is designed to build you up over time.
RUNNING SCHEDULE Mon-Wed-Fri
Weeks 1 - 2: 2 miles at 8:30 per mile pace
Week 3 No running
Week 4 3 miles at 8:30 per mile pace
Weeks 5 - 6: M=2/ T=3/ W=0/ Thu=4/ F=2 miles 8:30
Weeks 7- 8: M=3/ T=4/ W=0/ Thu=5/ F=2 miles 8:00
Week 9 same as 7 - 8 except F lower run time 7:00
PHYSICAL TRAINING ROUTINE SCHEDULE
Week 1:
4 x 15 pushups
4 x 20 sit ups
3 x 3 pull ups
Week 2:
5 x 20 pushups
5 x 20 sit ups
3 x 3 pull ups
Week 3 - 4
5 x 25 pushups
5 x 25 sit ups
3 x 4 pull ups
Week 5 - 6
6 x 25 pushups
6 x 25 sit ups
3 x 8 pull ups
Week 7 - 8
6 x 30 pushups
6 x 30 sit ups
3 x 10 pull ups
Week 9
7 x 30 pushups
7 x 30 sit ups
3 x 12 pull ups
THe exercises should be alternated pushups, then situps, then pullups with no rest in between
There is a swimming schedule, but that shouldnt really apply here. This the starting prep schedule, if you have already conditioned yourself enough to perform the final weeks, I can post the intermediate schedule; it all depends on where your at now.
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To confine our attention to terrestrial matters would be to limit the human spirit.- Stephen Hawking
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