Start On A Running Program Now And Peak This Summer

Advanced But Progressive Running Programs For Spec Ops Preparation 

Progressive running programs are the smart way to build up your mileage in both running and rucking.  Too often, people jump back into running with a 5-6 mile run after minimal or no running for several months.  Overuse injuries can occur even with a smart progression, but they are a near 100% chance of happening when bumping up miles per week from zero to 20 miles out of nowhere.  People do this all the time when they start programs that are not personally developed for them.  If you are starting at zero miles per week, you need a different program - a beginner running program like this where you run only 1 - 1.5 mile every other day with non impact cardio activities in between running days:

Running Plan I - Total Beginner Runner

Wk Day 1 Day 2 Day 3 Day 4 Day 5
1 1 mile 1 mile 1 mile 1 mile 1 mile
2 1.5 miles 1.5 miles 1.5 miles 1.5 miles 1.5 miles
3* Bike or swim Bike or swim Bike or swim Bike or swim Bike or swim
4 2 miles 1.5 miles 2 miles 1.5 miles 2 miles
5 3 miles 2 miles off 2 miles 3 miles
6 3 miles 2 miles off 4 miles 3 miles

*Do not run during Week 3 - bike or swim everyday. There is a high risk of injury by week 3 of running programs statistically. 

Related Articles and healing tips on the types of injuries that occur with starting with too much, too soon with running volume:

ITB Running Injury

Shin Splints

Plantar Faciitis 

If you have a recent history with any of these, you may want to start with the Running Plan 1 for a month as you get started again. 

Related Post: Faster Runs and Swims - PST Related

Running Plan II - For Moderate Beginning Runners with Injury Issues 

Wk

Mon

Tues

Weds

Thurs

Fri

1

1-2 mile

Bike or swim

1-2 mile

Bike or swim

1-2 mile

2

2-3 miles

Bike or swim

2-3 miles

Bike or swim

2-3 miles

3

3 miles

Bike or swim

3 miles

Bike or swim

3 miles

4

2 miles

3 miles

off

4 miles

2 miles

5

2-3 miles

3-4 miles

off

4-5 miles

2-3 miles

Once built up to 15 miles a week...

Or, if you maintained a 12-15 miles per week running base throughout the Fall / Winter Lift Cycle, you can jump into the Special Ops Running Program - a progression 25 week program that starts off week 1 at 15 miles per week and builds up to 30-35 over the next 6 months.  Reminder - this is a supplemental running program that you would include into your swimming, pt, lift training cycles.  Here is a sample week 1 (15-17 miles per week):

Week 1

Day 1

Day 2

Day 3

2 Miles

4 Miles

2-3 Miles

Week 1

Day 4

Day 5

Day 6

3 Miles

2 Miles

4-5 Miles

 

Add variety of speed/intervals throughout the week.  When on shorter runs, make them timed run events for your future running test.  If a 1.5 mile timed run - warmup with the half mile, then time the next 1.5 mile of day 1 for instance. On the 3-4 mile days, mix in a variety of 200,400,800m goal pace intervals with some full speed striders (aka sprints). Then pick a run or two during the week to coast and build up a running / cardio base for longer distances. 

Each week will progressively increase 15% in distance as you focus on goal pace, sprints, running and rucking cardio base endurance. If you are not on a program, consider getting on one and stop guessing on your training. 

Your Mission Starts Now

Let today be the day you refuse to quit. Let today be the day you adopt a mindset that transforms setbacks into comebacks. Join the Never Quit Mindset revolution and discover your limitless potential.

Act now—seize your $100 savings and begin the transformation that will last a lifetime.

 
Buy Now!
Never Quit Mindset Book, eBook, Audio Book, and 
Online Video / Audio Course


Transform Your Goals, Overcome Challenges, and 
Build Unbreakable Resilience

Discover The Never Quit Mindset by Stew Smith—a transformative personal development resource designed for motivated individuals seeking to break through barriers and achieve lasting success. Whether you're striving for excellence in your career, health, or personal life, this guide provides the tools to develop the discipline needed to conquer obstacles and fulfill your potential.

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

Specific Programs & Courses

Resources and Content

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.

Have you been thinking about getting back in shape but don’t know where to start?

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.

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. 

Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)

Best of all, if you have questions, email Stew Smith himself (Stew@stewsmithfitness.com).  Join the tactical fitness group discussions, latest articles, LIVE QA videos, swim critiques, podcasts, and much more at the Stew Smith Tactical Fitness Training Closed Group on Skool.

 

Questions?  Just email - Stew@StewSmithFitness.com

0 comments

Leave a comment

Please note, comments need to be approved before they are published.