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.