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Ace Your 1.5 Mile Run: A No-Nonsense Weekly Plan

Stew smith

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

  • Warm-up: 5-10 minutes of light jogging and dynamic stretches (leg swings, high knees, butt kicks).

  • 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.

  • Cool-down: 5-10 minutes of walking and static stretches (quad stretches, hamstring stretches, calf stretches).

Tuesday: 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. 

Wednesday: Goal Pace Run

  • Warm-up: 5-10 minutes of light jogging and dynamic stretches.

  • 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.

  • Cool-down: 5-10 minutes of walking and static stretches.

Thursday: Cross-Training or Mobility Day

  • 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

  • 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

  • Complete rest / Mobility Day 

Important Considerations:

  • 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.

  • 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. 

  • 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.

  • Consistency is Key: This plan only works if you stick to it. Don't make excuses.

  • 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! Head over to StewSmithFitness.com and start transforming your approach to fitness today. Your fitness journey for life is just a click away! 

But 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?.    

There is More to StewSmithFitness.com Than You May Know

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

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You can always email Stew Smith if you have questions (Stew@stewsmith.com)
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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 https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops level selection programs in the military and police world. 

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The Specific Military / Special Ops Physical Fitness Workouts 

Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4  Grinder PT
Navy SWCC Workout

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Army Special Forces / Ranger Workout
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Army Airborne Workout

    

Advanced Running Program - Special Ops Supplement Plan
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The FBI Academy Workout  |   FBI Workout Vol 2  
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
C
alisthenics and Cardio

      


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Do you need a program that actually works for you? We can build it personally for you and your personal goals and help you fit it into your day with the equipment you have available.  Let us be your training partner and coach.

Many people ask me what the difference is between the Premium Program and the Online PT CLUB Coaching. The people in either program receive personalized training from me - Stew Smith - tailored to fit your abilities, goals, available time per day, days per week, facilities, and equipment. We communicate regularly about your progress, and your feedback helps me create the plan for the next week. There is no standard workout template and then "see you later." These programs are designed week by week with ongoing communication between us to determine the best approach for the upcoming week. 

Tactical Fitness 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.

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