Forces Fitness - Training program for the marines

If your going to join the marines, here is a training program for the week if your starting off,

Monday -  Easy run, 3 miles in 25 - 30 mins

Tuesday - Run & Upper body circuit, 200m lap run 5 pull ups 25 press ups 30 sit ups repeat 4 times
                                                          start with the upper body exercises then on completion get straight
                                                         into the lap run at a pace of 80%, you should not be able to talk
                                                         comfotably while running. Take the time for the lap, rest for that time
                                                         start again.

Wednesday - Rest

Thursday - Swim 2 x 400m,  5 mins rest between each 400m, breast stroke

Friday - Rest

Saturday - Long run, 4 miles in 32 mins

So hope this forces fitness workout gives you an idea of a training program for the royal marines.