Day 1
Warm up:
- Full body static stretching
- Dynamic stretching
- 50 USMC crutches
- 8 Pull ups
- 15 minute run at 30-40% effort

Workout:
- 3 Mile Tempo Run
- Mile 1 50% effort
- Mile 2 60-70% effort
- Mile 3 80% effort
- Last 100 yards should be ran at 90% effort

Cool Down:
- Quarter mile walk
- Cold shower

Why the name?
Legend has it that when a child was born in Sparta a physician would conduct a thorough inspection of the newborn. Obsessed with creating the perfect soldiers, children who were deemed unfit for Spartan society due to deformity were carried into the mountains and thrown into a pit known as the "Kaiada."

Today you begin your journey. The tempo run allows one to remain oblivious to time, yet completely focused on one's effort. Instead of time dictating your workout, you are in control. This control is displayed as you gradually increase effort you devote to this workout. Starting off at half speed and gradually increasing in effort will teach you the discipline of being able to control your pace and push yourself the extra mile. Running is as much a mental challenge as it is physical.

So reflect on your run today. Are you demonstrating self control; or starting off to fast? Are you truly unable to increase your effort; or do you simply not feel like it? If your mind wills it and you can honestly say that you did the workout to the best of your ability, you have survived the Kaiada.

Day 2
Warm up
- 100 jumps using jump rope
- Full Body Stretching
- 50 USMC crutches
- 10 pull ups

Work out
- Shadow Boxing (3 minutes)
- 1 minute walking rest
- Heavy Bag Striking (5 minutes)
- 1 minute walking rest
- 30-30-30 heavy-bag drill (3X)
- 30 seconds of moderate striking
- 30 seconds of speed striking with high knees
- 30 seconds of heavy striking
-1 minute walking rest
-Heavy Bag Striking (5 minutes)

Cool down
-100 jumps
-10 minute jog

Although Ancient Greek athleticism became a phenomena that allowed young men to become career athletes, the reason for such an emphasis on athleticism was to train soldiers for war. One of the more brutal games that were played was known as "Pankration." The object of the game was to beat your opponent as close to death as possible. Biting and eye gouging were prohibited, and killing your opponent would merit an automatic forfeit.

This program will not train you to become a professional Pankatias, but it does recognize the importance of cross-training. Even ancient runners would spar and employ training methods used by Pankatiasts. By training on a heavybag you will be able to complete a respectable core, endurance, and cardio workout without the strain and impact associated with running. Plus its fun!

Remember that this workout is meant to be used as a recovery workout. Every punch and kick you generate should stem from your core! Feel free to do an additional ab workout before the cool down as well.

Day 3
Warm up:
- Full body static stretching
- Dynamic stretching
- 15 minute run at 30-40% effort

Work Out:
- (6) Hill repeats @ Kohala Retreat Center

Cool down:
- 5 minute walk
- cold shower

Why the name?
- The Taygetos is the highest mountain range in Greece, and is said to have been the final destination of Greek criminals, traitors, and captives. Though being sent to the hill country was a major punishment, you have chosen to take on the hill as an opportunity for greatness.

Strength is integral to become a skilled runner, and obtaining it entails that you will feel a burn. Remember to focus on your form and kill the hill!

Day 4

Warm up:
- Full Body Stretching
- 10 minute jog

Work out:
-30 minute run at %40-50
-70 USMC crunches
- 14 pull ups

Cool Down:
Light stretching

Why the name?
Well. . .you don't have to know Greek to understand the reasoning behind this name. After a long day doing hill repeats, your legs are going to feel punished, so reward them by taking a nice and easy jog. You will also notice that the amount of pull ups and crunches has increased since you're not working your legs hard. Maybe you're wondering why they're called USMC crunches too. Well, the reason why is because you are training to pass the physical fitness test of America's Spartans.

In order to score a perfect PFT score, a Marine must not only be able to run 3 miles in 18 minutes (your goal). They must be able to do 100 modified crunches and 20 pull ups in under 2 minutes per exercise. By completing all of these exercises in the given amount of time, a perfect score of 300 points will be awarded to the Marine.

Rest up and remember that the crunches and pull ups aren't all that bad once you've finished them.

Day 5

Warm up:
-10 minute jog
-Full Body Stretching
-Dynamic Stretching

Work out:
-5 mile run at 60-70% effort

Cool Down:
- 5 minute walk
- Cold Shower

Why the name?
The legend of the Marathon run dates back to the year 490 B.C. when a military messenger by the name of Pheidippides ran from a battlefield at the site of the town of Marathon, Greece, to Athens. When he arrived, Pheidippides was said to have proclaimed "Niki!" ("victory") before collapsing to his death.

And here you are! You are about to complete your first week of training. Once you finish today's workout, the weekend is yours! Endurance is the third component of a skilled runner. So as you push through these 5 miles, remember the proclamation of Pheidippides; "Niki!"