Notes:  This is NOT a beginner running program.  You should already have a solid base of 15 miles per week before starting the first week of this plan.

*This is a 25 week plan to logically build up to 30+ miles per week.  It is ideal for those seeking Special Ops training programs that require multiple timed runs, rucking, and longer distance events.

About the Authors – Dr. Michael Cassat, MD

Dr. Michael Cassat, MD is a Sports Medicine Physician in Little Rock, Arkansas.  Dr. Cassat specializes in the prevention and treatment of traumatic and overuse injuries using non-surgical treatment of athletic injuries.  He is skilled in the treatment of musculoskeletal injuries in patients of all ages.  Dr. Cassat focuses on fitness, prevention, and rapid return to activity especially with military and law enforcement personnel, and endurance athletes including triathletes, cyclists, and runners.

A native Arkansan and former Navy Hospital Corpsman and collegiate soccer player, Dr. Cassat received a Doctorate in Medicine from the University of Arkansas.  He went on to study Family Medicine at the Area Health Education Center in Fayetteville, Arkansas, where he had additional focus on sports and musculoskeletal medicine.  He has been a team physician for numerous high school, college, and professional athletes. 

For more tips on sports specific injuries, follow Dr. Cassat:

Facebook:  https://www.facebook.com/DrMichaelCassat

Twitter:  https://twitter.com/drmichaelcassat

Stew Smith CSCS

Stew Smith is a former Navy Lieutenant (SEAL) who graduated from the United States Naval Academy and Basic Underwater Demolition/SEAL (BUD/S) training.  He has been personally training, testing, and writing workout books and ebooks that prepare people to ace fitness tests for over 25 years now.  People from all levels of fitness use his military preparation products to lose weight, prepare for basic training, as well as advanced level athletes who are training for Special Ops.     

Stew founded Heroes of Tomorrow Fitness – an online fitness resource for people seeking Special Ops, Military or Law Enforcement / Firefighting professions.  He trains young men and women for free locally who wish to serve our country and communities.   Your purchases help us and our team of volunteer trainers prepare tomorrow’s military, police, and fire fighters to physically do their job. We actually see over 5,000 young men and women each year.

Stew also works with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS).  He also has over 1000 articles on Military.com Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Let these workouts assist you in becoming a better conditioned tactical athlete.   The following list is the published books/eBooks written focusing on specific training programs.  All books and manuals are fitness related and have a multi-week training program to help you prepare for any test, training program, or just lose weight and get fit for duty.  Basically - anything that requires a fitness test to enter, StewSmithFitness.com has the answer.

Published Tactical Fitness Books

Tactical Fitness  |  Tactical Strength  |  Tactical Mobility
Warrior Workouts Vol 1  |   Vol 2   |    Vol 3
The Complete Guide to Navy SEAL Fitness
Navy SEAL Weight Training Workout
Maximum Fitness
The SWAT Workout
The Special Operations Workout

Introduction

This program is written for the tactical athlete that has a current running volume of 15-20 miles per week, and is currently injury free with an eventual goal of attending Special Operation training that requires longer distance running and rucking.  It is separated into two different phases. The first is to build volume and allow adaptation of muscle and tendon, additional aerobic conditioning, and efficiency at a goal pace. The second phase is designed to further build on the volume that was created during phase one, and add additional strengthening / speed / with a new goal pace to job specific requirements. During both phases it is important not to try and exceed the goals of the workout… in this case, more is not better. This is enough and for some it may be considered – too much.

 This e-book is intended to help develop a larger aerobic fitness base, increase functional running strength, and help with long term injury prevention. Lower extremity injuries are common in elite level military or law enforcement training, and can be part of the difference between completing and not completing the selection program.

 Tendon and muscle must be developed slowly in a methodical fashion to prevent overuse injuries which can be debilitating and recur throughout a career. The approach is based on increasing run frequency, improving strength and flexibility. It can be adapted to a number of other selection programs by modifying the strength portion. Speed increases are gained throughout the program by an increase in aerobic fitness, strength, and running efficiency, without a direct focus on speed. You will find that as you progress through the program, running at a conversational level will occur at faster and faster pace. Adding specific speed training can always be done, but with increased risk of injury, without proven increases in speed beyond those listed above. 

Injury Prevention

Injuries in runners are common.  Injuries from the waist down can range from 1 in 4 runners, to 2 in 3 runners depending on training volume. Most of these injuries are preventable given a good training plan, quality running form, and a few specific exercises to help supporting muscle groups. There are a number of injuries that can occur from running including:

• Hip- Hip flexor tendinopathy, impingement, and bursitis.
• Knee- IT band syndrome, runners knee (Patellar tendinopathy), and meniscal tears.
• Tibia- Shin splints, compartment syndrome, and stress fractures.
• Foot and ankle- Achilles tendinopathy, peroneal tendinopathy, plantar fasciitis.

 Volume

Run more often. Attempting to compress all of your weekly volume into 2-3 runs is a recipe for injury. Try taking the total mileage in a week and dividing it into 5-6 runs, alternating between an easy day and a higher volume day. Recovery from two 4-mile runs is easier than one 8-mile run, but still causes adaptation in the body’s muscles, tendons, and cardiovascular system. As long runs get longer, consider breaking them into a morning and afternoon run.  The cumulative training effect will be similar while reducing the risk of injury.  The workout plan below implements these principles. 

Pace 

Slow it down, but learn your pace. Learn you goal pace too. Building volume means focusing on volume and maintainable. It is not the time to incorporate speed or intensity. Attempting to build volume at higher intensities greatly increases the risk of injury. This is where the concept of periodization comes in. Just like building a house, you have to focus on the foundation first. Volume is the foundation to build the muscle, tendon, and cardiovascular changes needed to support later training in intensity while limiting injury. During a volume building period, the majority of runs should be done at 2-3 minutes per mile slower than your best 1 mile time. They should feel too easy if done correctly, and you should be able to carry on a conversation while running. Your shorter timed runs will still get better even though you are focusing on your volume. 

Cadence 

Increase your cadence. Cadence is calculated by counting the number of steps for one foot in a minute and multiplying by 2. Elite level runners typically have cadences in excess of 180 steps per minute. Increased cadence has been shown to decrease injury rates by shortening the stride thus reducing ground forces through the lower leg. Increasing cadence promotes a mid-foot strike rather than contacting the ground with the heel first, also reducing the forces transmitted through the knee.  

Related Reading / Videos:

www.stewsmith.com/linkpages/evolutionofrunning.htm

Stretch

 Perform dynamic stretching before and static stretching after running. Newer studies show decreases in strength when performing static stretching before exercise (The type of stretching we all grew up with- starting a stretch and then holding it for a period of time). A dynamic warm up prior to running involving controlled movement through a complete range of motion for each joint is better.  After running, the usual stretching for 20-30 seconds per body part, without bouncing is acceptable. Maintaining flexible hamstring and calf muscles will help with injury prevention. 

Getting Started

 The following stretching plan will assist you with getting started safely and without as much post-exercise soreness.  Most injuries are strains or muscle pulls that can be prevented with a few simple stretching exercises done daily.  The following is a stretching routine that can be used whether you are a beginner or advanced athlete.

The Warm-Up Routine

Finding what works best for you as a warm-up is critical to your success in either fitness testing as well as job performance.   Increasing one’s flexibility should be the first goal before starting fitness/athletic activity.  This dynamic / stretch routine is a quick and effective way to produce these results. 

See link for all explanations on stretches / exercises

The Latest in Injury Prevention – MOBILITY DAY!

When In Doubt – Replace a Running Day and Add a Mobility Day

This is key to your progress – some days you need a mobility day.  Here is how we recommend to add a mobility day. 

Two Options:

Mini-Mobility day: After a long run day or speed / hill work that you may not be used to, do the following:

Repeat 3 times
5 min bike, elliptical, or row
5 min stretch, foam roll, or massage tool

OPTIONAL:  Swim 5 minutes, Tread water 5 minutes, do all dynamic stretches you can think of in chest deep water for 5-10 minutes.

Full Mobility Day:  Replace complete running workout any day of the week – preferably in the middle of the week with the following:

Repeat 5 times
5 min bike, elliptical, or row
5 min stretch, foam roll, or massage tool

OPTIONAL:  Swim 10 minutes, Tread water 10 minutes, do all dynamic stretches you can think of in chest deep water for 10 minutes.

 RUCKING / Foot care etc…

 And, of course, there are 4-6 mile regular rucks as well as long distance ruck marches for 10-20 miles with at least 45 lbs in a ruck sack you must train for prior to some of the Army, Navy, Air Force, and USMC Special Ops courses.  The best way to train for these is to move out with a ruck sack and progress walking fast for 1 hour and to more than 4 hours at a time combined with smart foot care.

 The most important part of training (running or rucking) in boots is proper fit and blister control.  Here are some tips to deal with training in boots and treating / preventing blisters:

• Break in your boots to your feet. One way we broke in our boots was to take a shower with your new boots and walk around in them for about two hours.  This will mold them to your feet. Polish them well with shoe polish to protect them from further water damage.

• Place insoles into your boots – good arch supporting and heel cushioning inserts are thick and may require you to purchase boots that are one size larger. (Sorbathane brand – recommended)

• Wear two pairs of socks. Wear a tight fitting polyester pair of socks that cling to your feet underneath the thicker pair of regulation socks.  This will enable your foot to have a protective layer on it and prevent blisters.  It will also keep sand and dirt from rubbing your feet inside your thick sock which is what will cause a blister – even in perfect fitting boots.  I never had a blister at SEAL training doing this and we were wet and sandy all day long.  BUD/S requires rucking now in all phases so do at least one ruck a week in place of the runs in this program if going to a Special Ops course in the next six months.

• DO NOT RUN with weight like you would run without weight. You can walk at a fast pace or shuffle even but running will damage the lower extremities (shins, knees, lower back). When rucking, stride with short, fast steps and straighten the knee each step to relax the leg muscles briefly.  When going uphill, do not go straight up, zig-zag to avoid tiring the leg muscles.  Walk straight, with the weight of the body kept directly over the feet, walking flat footed.  Conversely, bend your knees when going downhill to absorb the shock of each step. 
  (from USAREC Pam 601-25)

For more information on preparing for any course with long ruck marches and land navigation, see the Army SF Guidelines (USAREC Pam 601-25).  There is a ruck marching program in the SF Guidelines that will build you up from 3 mile ruck march with a 30 lb rucksack at a 45 minute pace to 18 miles with 50 lb ruck sack in 4.5 hours.

 About the Supplement Running Workout Plan

This program is written for the athlete that has a current running volume of 15-20 miles per week, and is currently injury free. It is separated into three different phases. The first is to build volume progression and allow adaptation of muscle and tendon, additional aerobic conditioning, and efficiency. The second phase is designed to plateau on the volume that was created during phase one, and add additional new goal pace, and more speed, strengthening to job specific requirements. During both phases it is important not to try and exceed the goals of the workout… in this case, more is not better. Then the final stage will progress for the final 5-6 weeks with goal pace and volume to peak at week 25 at 35 miles per week.

 Build Phase

The build phase is focused on increasing volume, improving efficiency, and incorporates near daily training stress. It will allow adaptation in muscles, tendons, and the aerobic energy systems needed to build a strong foundation for life long work, while trying to minimize the risk of injury. All workouts during this phase should be completed at a level that still allows comfortable conversation. Increasing workload beyond this while increasing volume at this level does not allow for recovery, and raises the risk of injury. The only portion of the workout that should be completed at any different level is the “striders / sprints and to some degree the “goal pace” running. Workouts should begin with a dynamic warmup, and finish with a cool down. Start each run well hydrated, and attempt to replace lost fluids after the run. For longer or hot / humid runs, make sure to have access to water and electrolytes during the run.

Striders (Sprint Intervals)

Striders are short intervals (30-60 seconds) during which you will gradually accelerate to near sprint speed, and then gradually decelerate, all within the allotted time. They are usually separated by 1-2 minutes of regular running. They will help improve overall running efficiency.

Goal Pace Training

Goal Pace running is basically the same as “even splits” pace. These are best done on a known distance (track) for shorter distances than your test or race event.  The goal of “goal pace” running is to learn how to run a faster mile pace. For instance, if you goal is to run the next 1.5 mile timed run in 9:00 and you are currently at 10:00 time, start getting yourself in shape to run 1:30 quarter miles or 3:00 half mile intervals with rest in between. Multiple sets of these goal pace drills will help you to maintain even splits each lap of the test and “muscle memory” the pace, get in shape to maintain the pace, and learn how it feels.

Timed Runs
Some of the runs will simply be “timed runs”.  How fast are you running your timed run event?  1.5 miles, 2 miles, 3 miles, 4 miles, 5 miles depending on your military / special ops branch of service.

Strength Phase

The focus of this phase is to continue to build aerobic fitness, strength, and efficiency while maintaining volume.  Hill repeats will be introduced to build power and stability while preserving efficiency. These are an excellent tool to help prepare for soft sand running that will be required at BUDs.  Hill repeats should be performed at a grade that allows a continuous run up for the entire duration. They should be started after adequate warm up. You should walk down the hill for recovery. For those who are going to require more rucking heavy disciplines, substitute an easy paced run for hill repeat days with a weighted ruck. Begin with 10-15% of your body weight, and gradually increase over the 10 weeks to 20-25%. It is very important to keep these runs light, with a high cadence, and at a conversational pace. As higher stress workouts are increased, recovery becomes more important to prevent injury and allow muscle to respond appropriately.

Volume and Speed

One of the key parts of this program is adding volume progressively over a period of time – in this case a few months. However, learning and training to get in shape to maintain a goal pace that makes you competitive and well above the minimum standards is the ultimate goal of this program.

The Running Charts

In the following pages, you will see the weekly running charts.  These are just running totals (top line) with recommended strider, goal pace, and hill leg PT work as part of the total miles to be done that day.

Rest Periods

In between sets of striders, goal pace, or repeats, the goal is to be able to rest with a slow jog for 50-100% of the time you get ran fast. As you get into better shape, you will be able to rest in between goal pace runs with easy jogs. You may need to start with a walk for 50-100% of the time it took you to run 400m, 800m, or 1 mile distances.

Warmup Jog and Cooldown Jog

The Warmup and cooldown count as your daily totals. You can always add a run as part of the warmup / cooldown, or start off with bike, elliptical or other non-impact if you prefer to do all the daily istance at challenging pace. For instance:

4 miles:  1 mile warmup run, 4 x 800m runs, 1 mile cooldown jog = 4 miles total.

Progression
Weeks 1-12 build up from 17 miles to 31. Plateaus for 8 weeks at 30-31 with speed / strength progression. Then continues and peaks at 35 miles per week.

Week 1

Week 1

Total: 17 miles

Week 2

Week 2

Total: 19 miles

Week 3

Week 3

Total: 21 miles

Week 4

Week 4

Total: 23 miles

Week 5

Week 5

Total: 24 miles

Week 6

Week 6

Total: 25 miles

Week 7

Week 7

Total: 26.5 miles

Week 8

Week 8

Total: 27.5 miles

Week 9

Week 9

Total: 28 miles

Week 10

Week 10

Total: 29 miles

Week 11

Week 11

Total: 30 miles

Week 12

Week 12

Total: 31 miles

Week 13

Week 13

Total: 31 Miles

Week 14

Week 14

Total: 31 Miles

Week 15

Week 15

Total: 31 Miles

Week 16

Week 16

Total: 31 miles

Week 17

Week 17

Total: 31 miles

Week 18

Week 18

Total: 30 miles

Week 19

Week 19

Total: 30 miles

Week 20

Week 20

Total: 31 miles

Week 21

Week 21

Total: 32 miles

 Week 22

Week 22

Total: 33 miles

Week 23

Week 23

Total: 34 miles

Week 24

Week 24

Total: 34 miles

Week 25

Week 25

Total: 35 miles / week

 What Next?

At this point, you should consider making a transition and downward progression of volume, keeping goal pace times, and push speed.  If you must, this volume can be maintained for a little while longer depending on your goals and other weaknesses in the tactical athletic elements, but soon a de-loading phase should start and move into a new focus on strength training. An option is to start over again if you need a break, keeping the volume under 20 miles a week and focus on strength training increases. However, if you want to continue similar volume, repeat the program in reverse order, but eventually you should downshift and not run so much – you are not a marathoner – you are training for special ops. See more info on Periodization / Periodization Training Programs for Tactical Fitness at StewSmithFitness.com.

Closing Remarks

Open Invitation - FREE Workouts!

We do local training for FREE in the Annapolis / Severna Park MD area year round.  Our weekly schedule can be found at the Heroes of Tomorrow page.  Check in with us prior to attending and fill out the questionnaire on the page above.

 ONLINE COACHING

 Also if you need personal training help, check out the StewSmithFitness.com website where you can train with me through the Online Coaching program. 

GOOD LUCK

Thanks for choosing a profession of serving your country.  It is an honorable profession that requires commitment to stay fit and healthy so you can best perform your duties, to stay alive, and keep others alive.

Good luck with the program and remember to consult your physician first before starting any program if you have not exercised in several months or years.  If you need help with any fitness related questions please feel free to email me.

 Contact us at stew@stewsmith.com if you need to ask questions about training, this specific workout, or you would like to attend our local workouts, make bulk purchases, or considering online coaching.

Social Media Connections:

For more tips on sports specific injuries, follow Dr. Cassat and Stew Smith on social media:

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                 https://twitter.com/stewsmith

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