This is probably the most commonly asked question I receive from people entering the military, police, and firefighter training, as this is the most common fitness test distance among the tactical professions.
Here is how I would start out with this running goal using the following weekly plan. The number of sets, total miles, and pace are up to you and your goals / current fitness level.
To dominate that 1.5-mile run, you need hard work and a smart running plan. It is training for the legs and lungs. Here's a sample week, built on speed work, tempo, and some good old-fashioned mileage. You can always replace a mile of running with 10 minutes of hard biking if the miles get too high by the end of the week. But be consistent and you'll see results.
Monday: Speed Intervals
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Warm-up: 5-10 minutes of light jogging and dynamic stretches (leg swings, high knees, butt kicks).
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Workout: 6-8 x 400m repeats at a pace significantly faster than your goal 1.5-mile pace. Take a rest equal to the run time between each repeat with a 100m walk.
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Cool-down: 5-10 minutes of walking and static stretches (quad stretches, hamstring stretches, calf stretches).
Tuesday: Easy Recovery Run
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3-4 miles at just barely able to hold a conversational pace. This is about recovery, not pushing your limits. However, if you feel like this is going to be too many miles for your early weeks of running, consider switching to a bike, elliptical, or stair stepper for some non-impact cardio.
Wednesday: Goal Pace Run
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Warm-up: 5-10 minutes of light jogging and dynamic stretches.
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Workout: Goal Pace Running. If you currently run a 7 minute mile for your timed run (10:30 1.5 mile time) and want to get to a 6 minute mile (9 min 1.5 mile time), you need to practice this pace. Learn this pace. Muscle memory this pace.
Repeat 8-12 times
Run 400m at goal pace (1:30 - for 6 min mile goal pace)
- walk 100m - strive for 1:30 rest - As you progress, turn these workouts into 800m repeats for 4-6 sets at 3 minutes.
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Cool-down: 5-10 minutes of walking and static stretches.
Thursday: Cross-Training or Mobility Day
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Engage in low-impact cross-training like swimming, cycling, or strength training, OR take a complete rest from running.
- Don't Skip Mobility Day
Friday: Easy Recovery Run
- 3-4 miles at just barely able to hold a conversational pace. This is about recovery, not pushing your limits. However, if you feel like this is going to be too many miles for your early weeks of running, consider switching to a bike, elliptical, or stair stepper for some non-impact cardio.
Saturday: HardRun Mixed with Pace Practice
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Run 4-6 miles at a pace slightly slower than your goal 1.5-mile pace. Focus on maintaining a consistent pace. We typically run 2 miles at near goal pace, followed by 20 minutes of hills or bleachers, and then either a recovery run or sprint intervals on the way back (2 miles) - depending on how we are feeling. The sprint/jog intervals consist of 1-2 miles, with 100m of fast running followed by 100m of jogging.
Sunday: Rest or Active Recovery
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Complete rest / Mobility Day
Important Considerations:
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Know Your Goal Pace: Determine the pace per mile you need to achieve your target 1.5-mile time. Every workout should be done with this in mind.
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Proper Warm-up and Cool-down: Don't skip these. They are crucial for injury prevention and recovery. Add mini-mobility day sessions: 5 min cardio / 5 min stretch - foam roller x 2 sets.
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Listen to Your Body: I have three rules on running: If it hurts to run - stop running. If it hurts to walk - don't run. If it hurts doing nothing - see a doctor / physical therapist.
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Consistency is Key: This plan only works if you stick to it. Don't make excuses.
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Nutrition, Hydration, Sleep: Fuel your body properly and stay hydrated. You can't run on empty.
Remember, there is much more to this tactical fitness journey than just running. You have to be diverse in your training to ensure that no weaknesses are left undeveloped. Find out how to create sustainable, healthy habits by tuning into activities that excite you! Visit StewSmithFitness.com and start transforming your approach to fitness today. Your fitness journey for life is just a click away!
The Seasonal Tactical Fitness Programs Will Build Optimal Performance and Specifically Address Weaknesses Each Phase
Consider the long-term training system of the seasonal tactical fitness model as it offers the opportunity never to neglect your weaknesses, helps with flexibility and mobility, and will also put you at a level of physical abilities where you are happy with your overall ability to just about anything. We have a system where the strengths and weaknesses dictate our training. Check it out: What is Seasonal Tactical Fitness Periodization?.
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There is More To StewSmithFitness.com than You May Know
Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit StewSmithFitness.com now and equip yourself with the tools for success in many special ops-level selection programs in the military and police world.
Here is a list of what we do at StewSmithFitness.com
Who is Stew Smith? Coach, Trainer, Author, Podcaster
I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
Core Mission
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Tactical Fitness Training For the Candidate / Recruit: Specializing in preparing individuals for military, special ops, law enforcement, and firefighter selection programs (getting you "TO and THROUGH" training).
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Functional Training for Both Active Duty / Recruits: Utilizing a seasonal tactical fitness periodization system that balances longer workouts of running/rucking, swimming, and calisthenics during the Spring/Summer when days are longer. Then, the focus shifts in the Fall/Winter to lifting (Cals/cardio maintenance) when the days are shorter/colder. This process has 25 years of proven success building tactical athletes who improve in all areas of fitness: strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, and grip.
- Becoming an Asset for All Types: Even non-tactical athletes want to be of use in situations that require some level of fitness to get through the day. Be an asset, not a liability, in potentially dangerous situations, whether natural or man-made. Fitness can be a common denominator in successfully enduring life-or-death scenarios.
Specific Programs & Courses
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The Ageless Athlete (Fitness Over 50): A 22-week program designed for beginners to advanced trainees looking to regain fitness, flexibility, and energy.
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After training people for over 25 years now, many who started with me in the early 2000s are now in their 40s and beyond. Learning how to shift training to remain an asset while also offering longevity, flexibility, and mobility is central to this 52-week program. (4-part series)
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Tactical Fitness Course: An 80-minute course on preparing for Spec Ops selection, getting TO and THROUGH the toughest military special ops’ programs using this two-phase system.
Seasonal Tactical Fitness Periodization - A 25 Year proven system to become a tactical athlete. What is Seasonal Tactical Fitness Periodization?
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The "Never Quit Mindset" book and course are a deep dive into building constructive habits that incrementally improve discipline, build mental toughness, and foster a Never Quit Mindset in anything you want to do.
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Specialized Workout Plans: Specific, tailored programs for Navy SEAL (Phases 1-4), SWCC, Army (SF/Ranger/Airborne), USMC MarSOC / (RECON), Air Force (PJ/CCT), Coast Guard, Law Enforcement (FBI/DEA/FLETC), Fire Fighter, and general fitness too for beginners and advanced athletes alike.
Resources and Content
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Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
- FREE Local Training for those preparing to serve! Check out HeroesofTomorrow.org for our location and schedule.
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Educational Materials: Over 40 options for eBooks, videos, printed books, podcasts (200+), and online video courses.
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Apps: Pushup Push, Pullup Push, FBI workout, and Navy SEAL exercise apps (iPhone/Android).
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LIVE QA Sessions Each Week: Monday and Tuesday, 9 am EST on social media platforms (YouTube, Instagram, Facebook) and Skool.com Tactical Fitness community.
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Online Coaching: Personalized programming based on specific goals, equipment, and your time availability.
- Membership Site: Access to hundreds of weeks of training, unpublished workouts, and exclusive content, weekly newsletter sent to subscribers with the week's latest articles, videos, and workouts (beginner/intermediate, and advanced special ops prep workouts).
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Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)
As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.
Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced.
Remember, as you age, your training needs to adapt.
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Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert with 56 years of experience, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or unsure what’s suitable for their age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.
New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Training is What We Do:
Need Programming for Fitness Tests and Beyond? We are all about getting you TO and THROUGH your future training program. See how that works.
New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Where to Find More Information About Optimal Performance Training Programs
When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, improves flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
Online Coaching Options
Online Coaching is Available with Stew Smith Fitness - Weekly Workouts created personally for you.
New Members' Only Content / Services Program!
If you want access to years' worth of workouts, many of the top eBOOKs, favorite workouts of the week, a free fitness APP, a closed Facebook Group, a video/picture library of exercises, and more access to LIVE Q/A sessions, check out the Stew Smith Fitness Members Section.
The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons.
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