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Running Plan to Help You Get You TO and THROUGH Selection Training (20 Miles a Week)

Stew smith 1.5 mile timed run 12 weeks to buds 3 mile timed run 4 mile timed runs buds running special ops

Running Plan to Help You Get  You
TO and THROUGH Selection Training

The following chart is an 8 week running plan that requires you to build up to 20 miles a week before starting this program, then focus on getting those 20 miles of running done fast using a variety of methods. (Goal Pacing, Hills, Sand, Sprint Intervals, Mobility / Non-impact Cardio, Run and Leg PT, and more). 

There are two competitive paces you need to learn how to master in your journey toward most tactical communities - a short timed run pace of 6 minute miles and a longer timed run pace of 7 minute miles.  For instance, a BUDS candidate who is well prepared with running can handle 20-25 miles a week at least and do 1.5 mile timed runs at a 6 minute pace (9:00-9:30 zone) and a 4 mile timed run at a 7 minute pace (sub-28 min min zone). Both of these paces will keep you well away from the minimum standards.  You will NOT be the fastest in your class with these paces, but these paces for ALL of your training runs will help you tremendously.

Doing longer slower distance runs of 10+ miles several times a week will only make you good at slower runs (unless you mix in some of these goal pace sets). Plus the extra miles of 40-50 miles per week could be an over training issue that could haunt you later in training - depending on your durability in running. 

You will learn that 20-25 FAST miles a week will help you more with special ops level running tests than 50 slow miles a week and save you from unnecessary overuse injuries. 

IF YOU HAVE NOT BUILT UP TO 20 MILES - See Beginner / Intermediate Running Plan options

Warmup each day with 1 mile jog or 10 min bike as desired followed by some light stretches and dynamic stretches.

Importance of Warming Up    |  Dynamic Stretches  

Workouts Designed with this in mind: (charts start after warmup above – GIVEN)

Mon - Goal Pace Workouts  (@GP) For 6-7 min mile (1:30-1:45 400m run or 3-3:30 800m)

Tuesday - Moderate Distance mixed with speed intervals (hills, sand, stairs)

Wed – 
Goal Pace with longer distances (half to full mile sets)

Thurs – Day off running – Mix in bike, swim, mobility day

Fri - Lungs and Legs or PST Day - Soft sand run or hills, stairs, legs calisthenics mixed with running.

Sat – Longer Distance (mix with sets of timed runs, goal pace, and sprints)

Recommended GOAL PACE:
6 Minute mile or faster for 1.5 mile timed runs (up to 2-3 miles even)
7 Minute mile or faster for 4 mile timed runs (up to 5-6 miles even)

Non Running Options When Needed

Mobility Day Explained - Day 4 (Thursday) is the mobility NO RUNNING day but if you feel you need to take a day off of running or reduce mileage, opt for one of the non-impact cardio events below to still work the legs and lungs if you can do so without pain. 

Repeat 5 times
Bike, elliptical, row 5 min
Stretch, Foam roll, massage tool 5 min

* (Add a 2nd mobility session on Sunday if you prefer OR add a few mini-mobility sessions after the runs as desired (doing 2-3 sets of above vs 5 sets.) 

Swim 10 min
Tread 10 min (no hands)
Dynamic Stretches in chest deep water 10 min

Bike Pyramid Explained
Bike Pyramid: Manual mode level 2,4,6,.. hold each level for 1 minute until failure.  Keep 70-90 RPM  – repeat in reverse order – should be 15-20 minutes total time. If you want to ride longer 30-40 minutes increase resistance by 1 level each minute. 

Bike Tabata Explained

Repeat 5 times
5 min of 20 sec sprint / 10 sec easy
- recover 2 minutes easy
*Total time 35 minutes

Hypoxic swims – Do 10-15 sets of 100m at 4,6,8,or 10 strokes per breath – freestyle no fins.  Rest as needed. 

IF ONLY 1.5 mile - 2 mile test is your goal: 
These distances are ideal for 4-5 miles timed run foundation / preparation.  If you ONLY have a 1.5-2 mile run to prepare for, you can use the same method, but cut the miles in half each day if you prefer OR do bike pyramid / Tabatas in place of running on Tuesday / Saturday/Sundays. 

20 Miles Per Week Running Chart (Faster 4 mile timed runs)

W1 Mon

Tuesday

Wednesday

Thursday

Friday

Sat or Sun

Warmup plus

Repeat 8 times
400m @ GP
- 1 min walk

1 mile timed

 

Add 1 mile to warmup + Hills, beach, or bleachers 15 min
+ 2 miles of 1 min fast / 1 min easy

 

 

 

Warmup plus

Repeat 6 time
800m @ GP
- 2 min walk

 

 

 

 

Bike Tabata +
Mobility Day

Swim hypox

1000m

 

 

 

2 mile run fast

-Run hills, beach, bleacher 15 min
Run 2 miles but
-Do squat 20 / lunges 10/leg every 5 minutes of this 2 mile

Warmup plus

4 mile timed run

Optional – add in obstacle course

 

 

W 2 Mon Tuesday Wednesday Thursday Friday Sat / S

Warmup plus

Repeat 8 times
400m @ GP
- 1 min walk

1 mile timed

 

Add 1 mile to warmup + Hills, beach, or bleachers 15 min
+ 2 miles of 1 min fast / 1 min easy

 

 

 

Warmup plus

Repeat 6 time
800m @ GP
- 2 min walk

 

 

 

 

 

Bike Tabata +
Mobility Day

Swim hypox

1000m

 

 

 

2 mile run fast

-Run hills, beach, bleacher 15 min
Run 2 miles but
-Do squats 20 / lunges 10/leg every 5 minutes of this 2 mile

Warmup plus

4 mile timed run

Optional – add in obstacle course

 

 

 

W 3 Mon Tuesday Wednesday Thursday Friday Sat  Sun

Warmup plus

Repeat 12 times
400m @ GP
- 1 min walk

 

 

Add 1 mile to warmup + Hills, beach, or bleachers 20 min
+ 2 miles of 1 min fast / 1 min easy

 

 

Warmup plus

Repeat 6 time
800m @ GP
- 2 min walk

 

 

 

Bike Tabata +
Mobility Day

Swim hypox

1000m

 

 

Warmup +
2 mile run fast

-Run hills, beach, bleacher 20 min
Run 2 miles fast timed

 

Day off Sat 

Warmup +
4 mile timed run

+ 1 mile cooldown – add in obstacle course

 

W4 Mon Tuesday Wed Thurs Friday Sat ? Sun

Warmup plus

Repeat 12 times
400m @ GP
- 1 min walk

 

Add 1 mile to warmup + Hills, beach, or bleachers 20 min
+ 2 miles of 2 min fast / 1 min easy 

 

Warmup plus

Repeat 3 time
1 mile @ GP
- 3 min wal

 

Bike Pyramid +
Mobility Day

Swim hypox

1000m

 

Warmup +
2 mile run fast

-Run hills, beach, bleacher 20 min
Run 2 miles fast timed

 

Day off Sat

Warmup + 

4 mile timed run + 1 mile cooldown – add in O course

 

W 5 Mon Tuesday Wednesday Thursday Friday Sat / Sun

Warmup plus

Repeat 4 times
400m @ GP
400m easy (not walk)

Run 1 mile fast

Add 1 mile to warmup + Hills, beach, or bleachers 25 min
+ 2 miles of 2 min fast / 1 min easy

  

Warmup plus

Repeat 3 time
1 mile @ GP
- 3 min walk

 

 

 

Bike Pyramid +

Mobility Day

Swim hypox

1500m

   

PST Day

Plus 3 mile timed 

 

 

 

 

Day off Sat

4 mile timed run plus 2 miles of intervals

Optional – add in O course 

W 6 Mon Tuesday Wednesday Thursday Friday Sat / Sun

Warmup plus

Repeat 4 times
400m @ GP
400m easy (not walk)

Run 1 mile fast

Add 1 mile to warmup + Hills, beach, or bleachers 25 min
+ 2 miles of 3 min fast / 2 min easy

 

Warmup plus

Repeat 3 time
1 mile @ GP
- 3 min walk

 

 

Bike Pyramid +

Mobility Day

Swim hypox

1500m

 

PST Day

Plus 3 mile timed

 

 

 

 

Day off Sat

4 mile timed run plus 2 miles of intervals

Optional – add in O course

 

W 7 Mon Tuesday Wed  Thursday Friday Sat / Sun

Warmup plus

Repeat 6 times
400m @ GP
400m easy (not walk)

Run 1 mile fast

Add 1 mile to warmup + Hills, beach, or bleachers 30 min
+ 2 miles of 3 min fast / 2 min easy

 

 

Warmup plus

Repeat 3 time
1 mile @ GP
- 3 min walk

 

 

 

Bike Pyramid +

Mobility Day

 Swim hypox

1500m

 

PST Day

 

Plus 3 mile timed

 

 

 

Day off Sat

4 mile timed run

Optional – add in O course

 

W 8 Mon Tuesday Wednesday Thursday Friday Sat / Sun

Warmup plus

Repeat 6 times
400m @ GP
400m easy (not walk)

Run 1 mile fast

Add 1 mile to warmup + Hills, beach, or bleachers 30 min
+ 2 miles of 4 min fast / 2 min easy

 

 

Warmup plus

Repeat 2 time

2 mile @ GP
- 4 min walk

 

 

Mobility Day

  

Swim hypox

1500m

 

 

PST Day

Plus 3 mile timed

 

 

 

 

Day off Sat

4 mile timed run

Optional – add in obstacle course  

 

 

* This is a supplemental running program that will replace your current run program if you are at the 20 miles per week zone. If you are not at that volume yet, build up to these specific distances over several weeks and reduce miles as needed and progress at a 10-15 % increase each week until capable of doing these workouts as is.

If you have an obstacle course to do on Day 6, great, if not, consider running 100m in between each set of pullups, burpees, rope climbs and other exercises in pyramid or super set fashion as in many of my programs. 

Cooldown – make sure to stretch well – Common Static Stretches or Yoga based stretches / Mobility.

Importance of Cooling Down

 More Options Available StewSmithFitness.com


Spec Ops Running / Rucking Plan (Advanced)
Week 1 is 15 miles per week and builds up to 35 miles per week

Or Try Workout Programming Specifically Designed for any Tactical Fitness Goal:

Which Program is Right For Me - Special Ops Candidates 

 EBOOKS and BOOKS

  

Navy SEAL Workout Phase 1 Beginner Weeks 1-9 
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4 Grinder PT - Four weeks before Hell Week

BOOKs
Navy SEAL Weight Training Book
Complete Guide to Navy SEAL Fitness Book

The Pipeline of Training Options: 


    

It depends:  The Complete Guide to Navy SEAL Fitness is a classic and focuses on high rep calisthenics and running and swimming base.  You will build up your running over 12-18 weeks to 20 miles but very fast paced focus on both the 1.5 mile run for the PST and the 4 mile timed run for weekly run test at BUDS. If you are an athlete with a strong power / strength background in lifting and not running or swimming, Navy SEAL Fitness is ideal for you. IF you need some place to start Navy SEAL Fitness is ideal for you as well because a calisthenics base / running / swimming progression is a good place to build a foundation.  Though you will likely need to spend some time in the Navy SEAL Weight Training Book OR if Navy SEAL FItness is too challenging, go with Navy SEAL SWCC, EOD, Diver, PST Phase 1 Workout.  Phase 1 is a good starting point if Navy SEAL Fitness program is too tough. 

Navy SEAL Weight Training - This is part two (winter lifting phase) of my SEAL Prep program. If you have done the Navy SEAL Fitness (12 weeks to BUDS) program a few times and need a break, this is the next program that integrates lifting with the Navy SEAL Prep training. 

Special Ops – Most of my programs tend to focus on getting TO and THROUGH a specific tactical training program. So you may see a mix of all the seasons in some of these books, but if you are training long term, you can take advantage of Seasonal Periodization and save yourself some of the over-use, long term pains that tend to follow many of the tactical preparations - especially on the spec ops level of training. 

Start training today with workouts that focus on the specifics of getting to and through tactical profession training from firefighter, police, swat, military to special ops. We have programs to help you get TO and THROUGH training.

        

Seasonal Tactical Fitness Programs 

Especially These That Are Used For Local Spec Ops Candidates Last Year

 

Tactical Fitness Series - Tactical Fitness, Tactical Strength, and Tactical Mobility is an ALL-encompassing program that focuses on lifting, calisthenics, run, ruck, swim, speed, agility, and flexibility / mobility. Many people focusing on USMC (OCS, RECON, MarSOC) Army Ranger / SF, Air Force Special Warfare, SWAT / Federal Law Enforcement, and Navy Special Warfare have done very well focusing on the Tactical Fitness Series and developing themselves into an all-round Tactical Athlete

 OR Do You Want my REAL TIME Seasonal Periodization Training - Delivered Weekly?

Get Weekly Unpublished Workouts Tested and Evaluated by local
Stew Smith Training programs. 

Stew Smith Fitness Membership – You have access to years of workouts for both beginner / intermediate and advanced / special ops levels of fitness. Each week you will receive new and unpublished workouts being tested by Navy SEAL veteran / Stew Smith CSCS and his local group of future tactical professionals in both basic training and advanced spec ops training programming. The latest videos, articles, and other programming will be part of the weekly data feed to members as well. We go through the Seasonal Tactical Fitness Periodization program one week at a time.

Join the Online PT CLUB:
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If You Need a More Personalized Approach to Fit Your Needs, Goals, Time per Day, Days per week, Facilities, Abilities, etc...Try Online Coaching

Over weight? Out of Shape? Not meeting personal and professional standards of fitness and health? Try some one - on - one personalized assistance with your training goals and consider Online Coaching by Stew Smith CSCS. No matter what your goals, you and Stew will create a program together that works for you. 

VIDEO TESTIMONIAL:  Jim started with me several years ago needing help with his fitness and health. Over the years, we became friends and even business partners on a few joint ventures - I still send him weekly workouts. Here is a video testimonial that was placed in the middle of his podcast - I was shocked but wanted to share as it is a great story and quite typical of clients on any of the Online Training Programs.

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