Are You a Cardio Machine? Improve Your Run - Swim - Ruck!

Don't Do Cardio?
Not Smart if Military Service is in Your Future

Become a Cardio Machine without the Overuse Injuries

The Spec Ops Triathlon is a common workout evolution we do monthly to improve and maintain the needed skills seen in many military training and special ops selection programs. Mastering the run, swim with SCUBA fins, and 50lb ruck needs to be as much of your programming as lifting weights and doing calisthenics.  Check out #specopstri on Instagram for some great pics and ideas to add to your workout routine. 

Run - Ruck - Swim Guidance (Some Basics)

If you you hate running longer distances (anything over 100m) like I did as I transitioned from sports to becoming a member of the military, you need to read this - After 35 Years of Hating Running - Here are 10 Lessons Learned.  But it does not stop there, learning to get good at rucking also has its progression rules - Rucking Progression Rules of Rucking.  And of course learning how to swim and swim with fins using the combat swimmer stroke (CSS) is needed to be practiced long before joining as there are many elements you need to master (technique, swim conditioning, ankle mobility, and hips strength). 

Avoid Injury: Becoming Better at Running By NOT Running TOO MUCH

I call this my triathlon athlete model of training. If you are trying to build a cardio base, you do not have to do it with countless of long slow distance miles.  Most people who are non-running athletes (long distance types) will get overuse injuries in the first few weeks of tha training model.  Consider making running being about 1/3 of your total cardio activity and the other 2/3 be a combination of swimming or something else like biking, rowing, elliptical, stairsteppers, or other non-running / rucking impact activity.  So, instead of running an hour at a 10 minute mile pace and wonder why you got good at running slower and your knees hurt, run for 20 minutes but faster, then spend the remaining 40 minutes doing steady paced cardio with a combined swim and other cardio option. Your knees / shins will thank you for this especially if you are new to running longer distances (or running at all). 

A Way to Add These Cardio Events to Your Week (And Progress from Here)

Here is a run - swim - ruck workout schedule modeled from a combination of the 50-50 Swim Workout (Navy), 50-50 Swim Workout (Air Force), Tread / Drownproofing Drills, Running with Purpose and Pace Workout, and Adding Rucking on Leg Days

 If you need to work on your cardio more than your strength, do your cardio first most days, however it is wise to do these events in the order of any fitness test or event you know is going to be part of any assessment. 

Add 10-15% distance / time per week to the above chart if you feel you can handle more cardio volume - otherwise keep the mileage the same and focus on make the runs / rucks / swims faster / easier to handle.

GP = goal pace for timed runs (6 min mile) or 7 min mile for runs of 4-6 miles
Bike / Row - Replace any run / ruck with non-impact if volume is getting more than you are ready for until you progress to this number of miles per week
Leg Day - Top off leg day with Ruck or swim with fins (depending on your needs USMC, Navy, AF, Army, etc) 
Swim 50-50 - Use the Air Force Version if considering the AFSW Open Enlistment. 
See more advanced weeks of running progression with the Running Plan to Get Your TO and THROUGH Selection.