Want to Get Into SEALs and Run a Half Marathon

I'm currently in 9th grade and have been running every day except Sunday for about 3 or 4 months now. I want 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 ninth grader? And how long do you think it would take me to train for a half marathon? – Kody B.

Hi Kody,

Five miles a day, six days a week, for three to four months straight — in 9th grade. You should be genuinely proud of that. Most adults would struggle to maintain that consistency.

Here's what we'll cover:

1. How close you already are to running a half marathon
2. Why variety matters more than adding more mileage
3. What BUD/S actually demands — and how to start building for it now
4. A sample weekly schedule to move both goals forward

1. How Close You Already Are to a Half Marathon

The half marathon is 13.1 miles — about 21 kilometres. You are currently running 5 miles every day. The gap between where you are and where you need to be is really just one thing: a weekly long run.

Right now you are doing roughly the same distance every day. That builds a solid aerobic base, but it does not prepare your legs for a sustained effort of 12 to 13 miles in one go. The long run is a different kind of stress — it is about time on feet, learning to manage fatigue over a longer duration, and training your body to burn fuel efficiently over distance.

The good news is that with three to four months of consistent running behind you, you probably have the fitness to handle a weekly long run quite quickly. I would start with a long run of seven or eight miles this weekend, and build it up by a mile or so each week. Within eight to ten weeks you should be doing 10 to 12 miles — and at that point you are ready to toe the start line of a half marathon and finish it comfortably.

The trick is to run the long run easy. Not your usual daily pace — slower. Conversational pace, where you could hold a sentence without gasping. The long run is not a race against the clock; it is about getting your legs used to the distance. See the increasing mileage safely page for guidance on building up without overdoing it.

2. Why Variety Matters More Than More Miles

Here is the thing about running the same 5 miles every day at the same pace: your body adapts to it. That adaptation is great at first — it is how you built the base you have now. But once your body is comfortable with a stimulus, it stops improving in response to it. You need to keep changing the challenge.

The three types of running that will take your fitness to the next level are: easy runs, tempo runs, and interval sessions. You are probably already doing the easy running — the 5-mile daily run at a comfortable pace. Now it is time to introduce the other two.

Tempo running is sustained running at a comfortably hard effort — roughly the pace at which you could speak a few words but not hold a full conversation. A simple tempo session might be a 10-minute warm-up jog, then 20 minutes at tempo effort, then a 10-minute cool-down. Over time you extend that tempo block. Check out the tempo running page for a full explanation.

Interval sessions are shorter, faster efforts with recovery jogs in between. Something like 8 to 10 repetitions of 400 metres, or 6 repetitions of 800 metres, with a 90-second jog in between each. These build raw speed and improve your ability to sustain a faster pace over distance — both essential for racing and for BUD/S.

Adding variety also reduces the risk of overuse injury. Running the same distance at the same pace every day puts the same stress on the same structures, day after day. Mix in some shorter easy days and the harder sessions, and your body gets more complete training with less repetitive strain.

3. What BUD/S Demands — and How to Start Building for It Now

The Navy SEAL Physical Screening Test (PST) covers five areas: a 500-yard swim, push-ups, sit-ups, pull-ups, and a 1.5-mile run. The minimum standards are: swim under 12:30, 50 push-ups, 50 sit-ups, 10 pull-ups, and the 1.5-mile run under 10:30. Competitive candidates aim significantly higher than those minimums.

Based on your current running, you almost certainly already meet the run standard — and with your fitness level, you are probably well on your way to exceeding it. But the run is only one-fifth of the test. The areas where most candidates fall short are swimming and upper-body strength.

This is important because it means adding more running is not necessarily the highest-value thing you can do right now. You would likely benefit more from starting to swim regularly, adding pull-ups and push-up progressions to your daily routine, and building functional core and upper-body strength. None of that replaces the running — it adds to it. But it means your training time is better spent across all five areas rather than just one.

Reducing your daily run slightly — from 5 miles every day to a structured four-day running week with one rest day and two cross-training days — gives you space to train swimming and strength without burning out. You have years before you need to be at peak BUD/S fitness. Build the foundations now and be smart about it.

4. A Sample Weekly Schedule

Here is an example of how a more varied week could look for your goals right now. It is a starting point — adjust it to fit your school schedule and what you enjoy.

• Monday: Interval session — e.g. 8–10 × 400m, or 6–8 × 800m, with 90-second jog recovery between each
• Tuesday: Easy run 3–4 miles, or cross-training (swim, bike, or weights)
• Wednesday: Tempo run — 10 min warm-up, 20–25 min at tempo effort, 10 min cool-down
• Thursday: Easy run 3–4 miles, or cross-training (focus on pull-ups, push-ups, core)
• Friday: Easy run 3–4 miles
• Saturday: Long run — start at 7–8 miles, build towards 10–12 miles over 8–10 weeks
• Sunday: Rest

That schedule still gives you solid mileage — probably 25 to 28 miles across the four running days — but with much more variety than six identical 5-mile runs. The interval session builds speed. The tempo run builds sustained effort. The long run builds distance. The easy days and cross-training allow recovery and support BUD/S-specific fitness.

You are starting this at exactly the right time, Kody. The discipline you have shown in the last three to four months is the hardest part. Adding structure and variety to what you are already doing will take both your half marathon goal and your long-term SEALs ambitions a long way forward.

Kind regards,

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