I think that method is a good way to build up running, while still being able to focus on other goals. For a more laid out plan, check out this article: http://www.strongfirst.com/the-strength-to-run/ it provides a week by week strategy for building up mileage, and is low enough volume that it will have a minimal effect on your lifting.
My guess is what Simon meant by building a base is that you have time to start slowly with some short, easy runs and build up the mileage/intensity. When training this far out you don't have much need for adding in intervals and speed work until you have the proper base mileage under your belt.
Depends which selection you're training for. I can only speak for BUD/S, in which case I would focus only on what you will actually be doing in BUD/S: running, swimming, calisthenics. I wouldn't recommend the CFE approach only because it hasn't been testedforthis particular selection. In all honesty, I like CFE and I do it (for the simple fact that after BUD/S the thought of long runs made me vomit a little bit) but the fact that the workouts areshortmeans you will not have a wide enough base. Again, this is all BUD/S oriented. If it's SF selection, I don't know, maybe lifting heavy things is more accurately tailored for that pipeline. Bottom line: train for what you will be doing.
I think by "train for what you will be doing" he means for testing, and for what you need in the field. S&S will improve your grip, your lungs and make your shoulders/hamstrings bulletproof. That's pretty useful for any profession, but I imagine super helpful for anyone in the law enforcement or military. I think your proposed plan looks like a great way to build the base fitness and strength you'll need.
Yes, I went through BUD/S in 2001--started off in 234, got a femoral stress fracture and subsequently rolled back wednesday morning of Hell Week, and graduated with 236. Spent 13 years in the Teams. As far as training prior to selection, I love KB's. In fact, Pavel has come to our command quite a few times as well as trained a buddy of mine for BUD/S who has since passed. However, personally, I believe in training for how you're going to fight and in this case you "fight" is selection, in which case I recommend establishing a solid enough base for the exercises you'll be doing in selection. The wider the base (think of a pyramid), the stronger it stands. If you have a year to go, you're not going to like hearing this but I suggest stretching to the point of full range of motion in your shoulders, hips, quads, lower back, and hamstrings. It took me a while to learn this but when you have full range of motion you don't "break." THEN you start training. Just my two cents. Best of luck.
@rigor mortis There is a huge difference between a trainee and a operator. I have known guys to train for over a year to get a shot at passing selection. I have known guys who have done the training, get injured, and then have to start all over again. I agree with Jeff Ross 100% train for what you are going to face. You can always supplement S*S with any training you do. Use TGU as part of your warmup and use the swings as part of your training. Warmup thrown your kb in a ruck hit the trail. At the turn around point crank out your 1oo swings return. Put in on one end of the pool and swim/ swing or run /swing. I could go on and on but you get the point.
Agree totally with Jeff and Matt (and thanks to you (both?) for your service. You're not in training for the job. You're in training to get to start training for the job. Base traing is gpp, so (if you have time) you're getting ready to get ready to get ready. If you have time for that luxury, take advantage of it
It´s great to hear your advice and about your experiences!
Andy, sounds good.
Jeff, 13 years in the Teams, goddamit! So you just got out? I have huge respect for those kind of guys who have made so incredible things and long careers. Thanks, for the prehab advice. Not so nice to hear, but I believe it`s the most intelligent thing now. I´m going to FMS screen on friday. Have you any recommendations for guides to follow, like Relax into strech or Super joints etc.?
Matt, ok. So SAID principle should be used. I just don´t know everything about the selections beforehand, as they want to keep some things surprise.
Simon, yes, I try to figure out plan for "building the base" first.
Thanks for all kind words and support. No, it's not easy getting guys to stretch because stretching just isn't "sexy." There are no quantifiable immediate results like there are with weights/bodyweight reps, and nobody is gonna look any better in a speedo by touching their toes--just more "questionable."
Rigor, as far as stretching goes there are myriad theories on it and I'm not here to promote anything either way. The best advice I would offer is that whatever you choose to do, have a strategy and remain consistent with it. Then--and only then--will you see quantifiable results.