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The following 6-week training program was created with the help of the Navy Cross-country Coach, Al Cantello.
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PRT WORKOUT Run Training: The following 6-week training program was created with the help of the Navy Cross-country Coach, Al Cantello. If you follow this program, there is a very good chance you will reach your goals for the PRT. The key to a successful training program is running interval workouts (2 or 3 days per week) at or faster than the pace you want to run your PRT. Running slow distance will not get you in shape to "race." The Naval Academy's outdoor track is 400 meters long. For our purposes, this is close enough to 440 yards or 1/4 of a mile. When completing an interval workout, your rest interval should be about 1/2 of your running interval. For example, if your run interval is 440 yards you should jog 220 yards between intervals. There are many scientific studies that have shown that an active recovery, such as slow...
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