22NOVEMBER20 UPDATE
I ran operator black, then switched to Zulu around July-September. I got news I got selected for NAVY OCS with an estimated ship-out date January 2021. I proceeded to run Stew Smiths PFT BIBLE for 7 weeks to decrease my 1.5 mile time.
My 1.5 mile time went from 11:32 to 9:48 at its peak. I'm amazed how that turned out. I only completed 6 out of the 7 weeks due to a shin splint injury. I have roughly 8 weeks till OCS, so I'm running base building as of right now.
Week 1 BaseBuilding:
SE: 3x10 Alpha circuits; Pull ups, Push ups, Crunches, Bulgarian Split Squats, KB swing, Glute bridges
LSS: 30m, 30m, and 60m.
Week 2 Basebuilding:
Day 1: 3x20 SE
Day 2: 40m LSS (130-150bpm), roughly 10:05-10:30 pace
Day 3: 3x20 SE, followed w 40m LSS. I'm feeling good in recovery so I'll add in another LSS session. KB says in the guidelines 3-5 E sessions.