Want to Get Into SEALs and Run a Half Marathon

by Kody B.

I'm sixteen years old and have been running every day except Sunday for about 3 or 4 months now. I am wanting to get a SEAL Contract and get into BUD/S after college. I have been running 5 miles a day. Do you think that is a good distance for a sixteen year old? And if so how long do you think it would take to train for a half marathon?

Answer by Dominique:
Hi there,
Thank you for your running training questions.

I'll provide you with a few of my thoughts:

1. Age appropriate training and running goals
2. Balancing your goals: SEALs and running
3. Introducing variety in your running

Age Appropriate Training and Running Goals

Five miles a day is a good distance for anyone, regardless of age. I don't think you'll find many ninth graders doing that kind of mileage consistently. You are setting yourself up with a strong foundation, and that’s fantastic.

And you have some impressive goals, Kody. Becoming a Navy SEAL and also training for a half marathon are both huge achievements. But... I am not sure training for a half marathon is your best course of action. I can't forbid you to train for a half marathon. But I do think you are a little young to be running that type of distance.

And generally, athletics federations around the world agree with me. Every country may have slightly different age / distance brackets, but I'd say most of them would advise a 16-year-old to do 10k races at a max. There are good reasons for that. You are young, your bones are still developing. Pounding the pavement endlessly is not a great pursuit when your body is still in development.

So, I'd focus on 10k races instead and leave the half marathons for when you are 18. Plenty of time for the half.

In the remainder of my answer, I'll cover off on the paradox between running and SEALs training and will give you some tips on how to prepare for running races in the future, whether they'd be 5k, 10k or half marathons.

Balancing Your Goals: SEALs and Running

The running sets you up with a fantastic base of endurance. Which is necessary for SEALs. However, for SEALs, the training emphasizes overall body strength, mental toughness, and high-intensity activities, in addition to having impeccable endurance.

To prepare for SEALs and to do well at running, you'll need to balance your training. This means incorporating strength training, swimming, and other physical activities alongside your running. SEAL training will test your body in various ways, so the more well-rounded your fitness, the better.

I don't think the running is detrimental for SEALs. You need excellent endurance. But you may have to sacrifice some of the running to fit other activities in that get you better overall fitness.

Introducing Variety in Your Running

You've built a strong base by running consistently for the past several months. That's an excellent start. Now, the risk is that you get too used to that same old five mile run, and you hit a ceiling where you stop seeing improvements.

So, I'd recommend to start mixing it up a bit. Here's how you can do that:

Intervals - These are short bursts of fast running followed by rest intervals. For instance, you can try 8-12 x 400 meters (quarter-mile each), resting for about 90 seconds between each. This will help improve your speed and cardiovascular strength.

Tempos - These runs are at a sustained pace that is challenging but manageable, often called "comfortably hard." For example, you could do 3 x 10 minutes at a tempo pace with a 5-minute easy jog in between.

With both of these types of workouts, it is wise to start off at the lower end with shorter intervals and build up from there.

Long Runs - One day a week should be dedicated to a longer, slower run. This helps build your endurance. So, for your current training, you might gradually increase your long run to around 8 miles or so. Also see my page about building a base.

This variety will not only make your training more fun but will also help you get stronger and faster. Keep in mind that intervals, tempos and long runs are considered hard workouts. They should be followed by an easier day, e.g. a slow recovery run or cross-training.

At your age, it's crucial to listen to your body. If you feel pain (not just regular workout soreness), take it seriously. Rest when needed, and don't push yourself too hard. Overtraining and not recovering sufficiently can lead to injuries which will set you back more than taking a rest day when needed would.

Best of luck with your training, Kody! I believe in you and know you can achieve anything you set your mind to. If you have any more questions or need further guidance, feel free to reach out.

Hope this helps.

Kind regards,
Dominique