<p>There are many excellent running/work out schedules on the internet, personally I try to run atleast 1.5 miles a day. I am also on the cross country team and we practice 4 times a week Mon/Wed/Fri/Sat and we generally run minimum 3.5 miles plus running up and down all the stairs in our football stadium a couple of times.</p>
<p>some good websites are </p>
<p><a href="http://aquadoc.freeservers.com/fitness.htm%5B/url%5D">http://aquadoc.freeservers.com/fitness.htm</a> This has two 9 week "Navy Seal" type programs. They are very very good I highly recomend them. It focuses on the 4 main physical aspects needed for the academy. Push Ups, Pull ups, sit ups, and running.</p>
<p><a href="http://www.baseops.net/militarybooks/rangerschool.html%5B/url%5D">http://www.baseops.net/militarybooks/rangerschool.html</a> Some excellent information on ranger type training not as comprehensive as the site above</p>
<p><a href="http://www.usmchq.com/usmcresources/bootcamp.htm%5B/url%5D">http://www.usmchq.com/usmcresources/bootcamp.htm</a> A very nice thurough 8 week program for USMC, It focuses more on strength training though and weight lifting, which I'm a strong advocate of body weight exercises :)</p>