Running
Weeks #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week)
Week #3: No running. High risk of stress fractures
Week #4: 3 miles/day, M/W/F (9 miles/wk)
Weeks #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
Weeks #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)
Week #9: same as #7,8 (16 miles/ wk)
Push Ups, Pull Ups and Sit Ups (Mon/Wed/Fri)
Week #1:
4X15 Push Ups
4X20 Sit Ups
3X3 Pull Ups
Week #2:
5X20 Push Ups
5X20 Sit Ups
3X3 Pull Ups
Week #3,4:
5X25 Push Ups
5X25 Sit Ups
3X4 Pull Ups
Week #5,6:
6X25 Push Ups
6X25 Sit Ups
2X8 Pull Ups
Week #7,8:
6X30 Push Ups
6X30 Sit Ups
2X10 Pull Ups
Week #9:
6X30 Push Ups
6X30 Sit Ups
3X10 Pull Ups
This program is working pretty good for me, so maybe it'll work for you, I got it off of this web site http://www.trulyhuge.com/Navy_Seal_Workout.htm
Victory at all costs, victory in spite of all terror, victory however long and hard the road may be; for without victory, there is no survival.
~Winston Churchill