Stew Smith’s 1.

5 -2 Mile Timed Run Training Program

Stew Smith’s Downloadable Workout Series

Six Week Running Program for the Table of Contents

1.5-2 mile timed run test
About the Author

Introduction
Not a beginning running plan
Stretching Program

Exercises Explained

Workouts Explained

The Six Week Running Supplemental Program

Waiver of Liability

What you are about to undertake is an advanced fitness program. Injuries may occur in
any workout program as with this specific program written by Stew Smith. By
downloading the program, you are waiving any liability to Stew Smith or StewSmith.com.
This is a recommended program that has worked for many others. It may not be right for
you. It is recommended that you consult a physician before undertaking any new fitness
regimen.
 Stew Smith’s 1.5 -2 Mile Timed Run Training Program

About the Author – Stew Smith C.S.C.S.

Former Navy Lieutenant (SEAL) Stew Smith
General Fitness and Nutritional Guides for Everyone
The Beginner / Intermediate Guide to Fitness
graduated from the United States Naval Academy in
Reclaim Your Life - Erin O'neill Story (beginner / intermediate)
1991 and received orders to Basic Underwater
Veterans Fitness - Baby Boomer and a Flat Stomach!
Demolition/SEAL (BUD/S) training, (Class 182).
Kids Workout - Ace the President Fitness Test / Award
He has written workouts that prepare future BUD/S
The Diabetic Prevention Workout / Diet
students for SEAL Training to include "The
The Athlete Workout - Rugby, Soccer, Lacrosse & Football
Complete Guide to Navy SEAL Fitness” and
The Busy Executive Workout Routine
“Maximum Fitness" and many other military special
The Advanced Weight Training / PT Guide (Part I / II)
ops and law enforcement programs.
The Perfect Pushup Bible
The New Advanced Weights / PT / Cardio Plan - Winter Phase
Stew Smith writes about fitness and acing physical
Advanced Maintenance / Recovery Plan
fitness tests and is the founder of Heroes of
Tomorrow Fitness – an online fitness resource for
people seeking military or law enforcement / Fire The Military Physical Fitness Workouts
fighting professions. Basically - anything that Combat Conditioning Workout
requires a fitness test to enter, StewSmith.com has Navy SEAL Workout Phase 12,3,4 Beginner to Advanced
the answer. Navy SWCC Workout
The Army Special Forces / Ranger Workout
He is certified by the National Strength and Conditioning Association as a The Army Air Assault School Workout
strength and conditioning specialist (CSCS) These books and downloadable The Army Airborne Workout
manuals can take you from beginner to a combat conditioned veteran. Let USMC IST and PFT | USMC RECON Workout
these workouts assist you in becoming a better conditioned athlete. The Air Force PJ / CCT Workout
following list is the published books he has written and the downloadable The Coast Guard Rescue Swimmer Workout
manuals to his credit as well. All books and manuals are fitness related and Navy, Air Force, and Coast Guard OCS Workout
are simply written accounts of his experience as a trainer and his own athletic USMC OCS / TBS Workout
history. The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
Stew Smith’s Published Books /DVDs The Army OCS and PFT Workout
The Complete Guide to Navy SEAL Fitness The Army Air Assault School Workout | The Army Airborne Workout
Maximum Fitness The SWAT Workout The Air Force OTS Workout
Common Sense Self Defense The Special Operations Workout
Prehab Fitness Video The Combat Swimmer Stroke DVD The Law Enforcement Physical Fitness Workouts
The PFT Fitness Clinic DVD The FBI Academy Workout | The DEA Workout
The FLETC Workout - Ace the PEB (Border Patrol, ATF etc)
The PFT Bible: Pushups, Situps, 1.5 Mile Run
The Public Safety Diver Workout
The Fire Fighter Workout
 Stew Smith’s 1.5 -2 Mile Timed Run Training Program
Stew Smith’s eBooks are sold on the following sites: Running Program Explained
www.stewsmith.com
www.heroesoftomorrow.org To ace the running portion of any PFT, it is most important to learn your
pace. Recognize breathing, arm swing, leg stride, foot strikes and create
www.military.com muscle memory of exactly how you should feel when you are running at your
www.navyseals.com goal pace. As you get into better shape, you should feel better throughout the
running event.
And his published books can be found at local book retailers as
well as www.amazon.com The best way to get better or faster at running is to PRACTICE running at
your goal pace. This routine is aggressive but doable and should only take
www.bn.com 20-30 minutes on most weekdays. If you have any questions, feel free to
www.getfitnow.com email me at [email protected]. Check out the article archives at
StewSmith.com for ideas for workouts, nutrition, and PFT tips.
Contact Stew Smith (Email, mail)
As part of the downloadable, you do have access to email me at This program has been helpful in preparing military members for the running
tests seen in regular PFTs like the Army 2 mile run, and the Navy, Air Force,
anytime and I will answer your questions as soon as possible. Coast Guard and thousands of law enforcement entrance tests – the 1.5 mile
Below are the different ways to contact me for any of the timed run. There are distance runs, paced runs, leg PT, sprints, and agility all
products and services at www.stewsmith.com. placed into this plan to challenge / prepare you for your future training
programs. Not only do you need to be able to pass with ease these timed
Mail and email addresses: distance runs, but keeping your short burst speed is critical to your job or
athletic event / sport.
StewSmith.com
PO Box 122 NOTE: If you are severely overweight and need to lose weight AND get into
Severna Park MD 21146 shape to serve your country, I do not recommend starting your workout
Email - [email protected] routine running. Give your joints a break and do more non-impact aerobics if
you are a beginning / overweight runner. See options for great ways to lose
weight, build cardio endurance, without the impact of running with the
Running Options article.

Related Article for Beginner Runners

 Stew Smith’s 1.5 -2 Mile Timed Run Training Program

Stretching to build flexibility in the torso and legs: this twice per stretch. This will take you to the 15-20 second time minimum
for holding these stretches for optimal results.
The Stretching Program Neck Stretch
Increasing one’s flexibility and core strength should be the first goal before Turn your head to the left, right, up and down, as if you were nodding "yes"
starting fitness / athletic activity but also recovering from and preventing back and "no". Do this stretch slowly. Do not raise, lower, or rotate your neck too
injures. Increased flexibility has been proven to aid in blood circulation, much or you may cause neck injury.
prevention of injuries, increased speed, and range of motion, toning of
muscles and more. A 5-10 minute stretching program will help to minimize
soreness especially if you are doing a new exercise.

Follow the stretching chart after a warm-up run or bike and especially after
your workout. Hold these stretches or do these movements for at least 15-20
seconds each:

Torso / Legs Stretches

Triceps into Back Stretch - Place both arms over and behind your head.
Neck stretch (yes/no)
Grab your right elbow with your left hand and pull your elbow toward your
Tricep/Lat Stretch (half moon)
opposite shoulder. Lean with the pull. Repeat with the other arm.
Stomach Stretch
Plank Pose 1:00
Thigh Stretch
Hamstring Stretch
Lowerback Stretch
Hurdler Stretch
Psoas Stretch
ITB / Hip
Butterfly 1 & 2
Piriformis Stretch 1 & 2 This stretch not only prepares you for the dumbbell triceps exercises,
Lowerback stretch – Swiss army knife pushups, and dips, but also prepares the back muscles for pull-ups and the
Calve Stretch lowerback for running! This is a very important stretch for upper body
exercises and swimming.
Stretching and Warming Up
Stomach Stretch - Lie on your stomach. Push yourself up to your elbows if
Walk or jog 5:00 minutes or do a series of light calisthenics like crunches, your back is previously injured or you are a beginner stretcher. Slowly lift
pushups, squats prior to stretching. Stretching is a major part of warming up your head and shoulders and look up at the sky or ceiling. Hold for 15
and cooling down. After working out, the best way to reduce muscle fatigue seconds and repeat two times.
and soreness and prevent injuries is to perform a light cool-down and stretch.
A cooldown and warmup is defined as:
Static stretching: Holding these stretches for 15-20 seconds is the best way
to end your workout. Do not bounce when performing these stretches and
inhale deeply for three seconds, hold for three seconds and fully exhale. Do
 Stew Smith’s 1.5 -2 Mile Timed Run Training Program
(advanced stomach Stretch above – go to elbows if beginner)

Plank Pose – Keep your back straight and abs tight while placing your
elbows and toes on the floor and holding for as long as you can. Build up to
1:00. Advanced is 3-5:00.

Hamstring Stretch #1 - From the standing or sitting position, bend forward

at the waist and come close to touching your toes. Keep your back straight
and slightly bend your knees. Go back and forth from straight legs to bent
• Plank Pose advanced – Pushup – Up Position – Tighten abs and knees to feel the top / bottom part of the hamstring stretch. You should feel
keep your back straight. If shoulders bother you or arms are not this stretching the back of your thighs.
built up – do this same exercise on your elbows where only your
elbows and toes are touching.

As you may know, the lower back is the most commonly injured area of the Lower back Hamstring stretch #2 – Spread your legs while standing.. Drop
body. Many lower back problems stem from inactivity, lack of flexibility, your chest down to your knees and place your hands on the floor. Hold for 10
and improper lifting of heavy objects as well as hip and leg muscle instability. seconds, then try to straighten the legs.
Stretching and exercising your lower back, hips, and legs will help prevent
some of those injuries.

Thigh Stretch Standing - Standing, bend your knee and grab your foot at the
ankle. Pull your heel to your butt and push your hips forward. Squeeze your
butt cheeks together keep your knees close together. Hold for 10-15 seconds
and repeat with the other leg.( You can hold onto something for balance if
you need to OR you can lie down on your hip and perform this stretch. Hurdler Stretch - Sit on the floor with your legs straight in front of you.
Bend your right knee and place the bottom of your foot on the inside of your
opposite thigh. With your back straight, lean forward in order to stretch the
back of your legs and your lower back. Hold the stretch for 15 seconds,
switch legs, and repeat.
 Stew Smith’s 1.5 -2 Mile Timed Run Training Program

Psoas Stretch – Hips / Back – Change one leg of the Hurdler stretch above
by bending the straightened leg 90 degrees behind you. Lean forward on the
bent knee taking your chest down to your thigh / knee as shown. Hold for 15 Piriformis Stretch #1 – Place your right knee on the ground roughly in line
seconds and repeat. with your left shoulder. The right foot should be just in front of the left knee.
Press your hips towards the ground so that your bodyweight is on your right
leg. Take your left shoulder toward your right knee. This stretches the hip /
buttocks.

ITB Stretch - Sit on the ground with your legs crossed in front of you.
Keeping your legs crossed bring the top leg to your chest and bend it at the
knee so that your foot is placed outside of your opposite leg’s thigh. Hold
your knee for 15 seconds against your chest and repeat with the other leg. Piriformis Stretch #2 - Lie on your back with both knees bent but cross one
leg over the other so your ankle touches your knee. Pull the lower leg to you
with both arms and hold for 15 seconds. Repeat on other leg.

Note: Before and after running or you should perform this stretch. This
will help prevent very common overuse injuries in the hips and knees.
Lower back Stretch – Swiss Army knife – Lay on your right side and place
your left leg in front of you. Lean back and try to place both shoulders to the
Butterfly stretch #1 / #2 – Sitting with legs bent in front of you, place your
floor twisting your torso nearly 90 degrees.
feet so the heels of your feet touch and bring them as close to your body as
you can. Try to stretch by opening your leg further – NO NEED TO PRESS
on your legs to open. Now #2 – Slightly straighten your legs about 1 ft. but
keep your feet touching and try to take your head in between your knees.
 Stew Smith’s 1.5 -2 Mile Timed Run Training Program
Calve Stretch into Achilles Tendon Stretch - Stand with one foot 2-3 feet in Walking Lunge - The lunge is a great leg exercise to develop shape and
front of the other. With both feet pointing in the same direction as you are flexibility. Keep your chest up high and your stomach tight. Take a long step
facing, put most of your body weight on your leg that is behind you - forward and drop your back knee toward the ground. Standup on your
stretching the calve muscle. forward leg, bringing your feet together and repeat with the other leg. Make
sure your knee never extends past your foot. Keep your shin vertical in other
words. Muscles used: quadriceps, hams, and gluteus.

Now, bend the rear knee slightly. You should now feel the stretch in your
heel. This stretch helps prevent Achilles tendonitis, a severe injury that will
sideline most people for about 4-6 weeks.
Stationary Lunge - Take a big stride forward. Bend both knees as you lower
yourself so your front thigh is near parallel to the floor. Lift yourself up so
Descriptions of the PT / weight exercises your knees are straight but your feet have remained in the same position. If
you have bad knees either avoid the lunge exercise or only go half way down.
Only LEG PT is added for Run / PT workout
Lower body Exercises Lunges with weights - Only do the stationary lunges with weights. It is
Squats - Keep your feet shoulder width apart. Drop your butt back as though easier on the knees than the walking lunges. Simply hold the weight out to
sitting in a chair. Concentrate on squeezing your glutes in your upward your side with your arms relaxed. Do at least 10 repetitions with each leg.
motion. Keep your heels on the ground and knee over your ankles. Your shins
should be vertical at all times. Extend your buttocks backward. Do not keep Heel Raise (with weights too)
your buttocks over your feet and extend your knees over your feet. Works the Hook one foot behind the other and raise up on your toes. Make certain you
gluts, quads, and hams. use a full range of motion. It won’t take long to make this burn. Muscles used
gastrocnemius and soleus. (single leg heel raise)
The 1/2 squat - Intensify your squat by doing 1/2 squats. While in the full
down squat position, hold the pose and push yourself up and down within a
6” range of motion....just like riding a horse.
 Stew Smith’s 1.5 -2 Mile Timed Run Training Program

The Running Plan 9:00 which is a 6:00 mile or 90 seconds ¼ mile – do the math
and figure out the time for that distance at your goal pace
The first three weeks of the chart on the next page has you
running FIVE days a week in addition to your current workout WEEK 3 – is non-impact week – only swim, bike, walk, or
program. As stated in the introduction – you can use this in elliptical glide…no impact on legs – rest legs. This is primarily
replacement of the running in your present plan or add to your to avoid any over-use injuries with the recent additional mileage
present program to really pump up the running mileage per week added to your previous running plans. Typically, it is the third
IF you are used to that kind of mileage. week where injuries like shins splints, knee tendonitis, plantar
faciitis starts to show, so take it easy on the impact this week
The five days you choose to run do NOT have to be Mon-Fri – even if you feel good. BUT push your workouts harder and
you select your run days but take ONLY 2 days off per work to build your VO2 max.
week…In fact, make one of two of these runs workout on the
weekend and rest from running during the week. You will find *400m = ¼ mile or 1 lap around a high school / college track.
your weight / PT workout will be better on days to take off from
running.

GOAL PACE – if the words “goal pace” appears after your

distance run – this means if your goal is to run a 1.5 mile in
 Stew Smith’s 1.5 -2 Mile Timed Run Training Program
WEEKS 1-3
Day 1 Day 2 Day 3 Day 4 Day 5
Run 5:00/ stretch run - 5:00 / Stretch Long Distance run Long run Leg Day
Repeat 6 times Repeat 6 times Repeat-10 times
¼ mile – goal pace Run timed– 400m Run 5:00 / stretch Run total 4 miles mixed stop Plank pose 1 min
Crunches – 50 lunges – 20 per leg every 5:00 to do leg PT 200m at goal pace
Jog Slow 200m 30 minutes non-stop at 1- Squats – 20
See charts below: squats – 20 2:00 off goal mile pace Lunges 10/leg Field sprint drills:
Agilities x 5 each 20,40,60,80,100yd x 3 each
M, Box, and sprint drills Repeat 10 x’s each IL agility test – see below x 3 rest by walking back to
Sprints 10 yd, 20,yd, 40 yd Leg Power Box Drills x the starting line
Run 2 miles easy stretch 2
Day 1 Day 2 Day 3 Day 4 Day 5
Repeat 5 times Run 1 mile timed Run 10:00 / stretch Long Run Run 5:00 / Stretch
5:00 run or bike Stretch PT day repeat 5 times Repeat 8 times
1:00 squats run ¼ mile at goal pace Run total 4 miles in under Run ¼ mile goal pace
1:00 lunges each leg Optional walk 200m 36:00 – shoot for under 30 if Jog ¼ mile slow
1:00 calves Swim / bike - 30:00 advanced
AND Repeat 5 times
Run 1 mile timed Agilities run 1/8 mile sprint
M, Box, and sprint drills walk 100m
X 5 of each
jog 10:00 / stretch
Day 1 non-impact week Day 2 Day 3 Day 4 Day 5
Bike or Elliptical Glide Run 1.5 or 2 mile timed
Swim – Hypoxic pyramid Long Bike or Swim Pyramid run – test legs after
bike or swim 45:00 Strokes per breathe = Levels on manual mode
stretch legs 2,4,6,8,10 x 100m each and 1 HOUR as far as you can 4,6,8,10,12,14,16,18 – repeat
week of rest…
repeat in repeat order = get in one hour in reverse order for 2:00 each
Bike Pyramid: Life Cycle 1000m total level = 36:00 Stretch
Levels 5,7,9,10,12,14,16 – Bike 30:00 fast / Stretch Stretch All ab exercises listed – 50
repeat in reverse order for Stretch reps each
1:00 at each level = 14
minutes
 Stew Smith’s 1.5 -2 Mile Timed Run Training Program
Weeks 4-6
Day 1 Day 2 Day 3 Day 4 Day 5
run - 5:00 / Stretch run - 5:00 / Stretch Long Distance run Warmup - 5:00 / Stretch run - 5:00 / Stretch
Repeat 4 times
run ½ mile at goal pace Repeat 5 times Run 50 minutes non-stop – swim 1500m hypoxic Timed run 1.5 mile run
Walk 1:00 Run 10:00 fast distance - ________? pyramid OR Or 2 mile timed run
Run ¼ mile at goal pace Squats – 25
Walk 2:00 Lunges 20 / leg Stretch bike 1 hour on manual mode Leg PT: Repeat 4 times
increasing levels every 5:00 Squats – 20 / Lunges 20/leg
Stretch Agilities All ab exercises listed – 50 Run ¼ mile at goal pace
All ab exercises listed – 50 M, Box, and sprint drills reps each or run 10 by ¼ mile runs at Agilities
reps each X 5 of each goal pace – rest 1:00 in M, Box, and sprint drills
Stretch between
Day 1 Day 2 Day 3 Day 4 Day 5
run - 5:00 / Stretch WARMUP - 5:00 / Stretch run - 5:00 / Stretch run - 5:00 / Stretch run - 5:00 / Stretch

Repeat 8 times Swim, bike or elliptical Distance Run 1 mile repeats: SWIM – 30:00
¼ mile at goal pace BIKE 30:00
Rest 1:00
glide 1 hour using RUN 1.5 MILES TIMED
pyramids of choice 60 minutes of running Repeat 4 times OR 2 MILES TIMED
Repeat 4 times 1 mile timed run
½ mile at goal pace All ab exercises listed – 50 distance - ______ walk ¼ mile
Rest 2:00 reps each
Stretch
Day 1 Day 2 Day 3 Day 4 Day 5
run - 5:00 / Stretch run - 5:00 / Stretch run - 5:00 / Stretch run - 5:00 / Stretch run - 5:00 / Stretch

Repeat 10 times Repeat 8 times 1.5 mile easy jog Swim 30:00 or Timed Run – 1.5 mile or
¼ mile sprints at goal ½ mile sprints at goal 1.5 mile at goal pace
Bike 30:00 2 mile run
pace pace
rest with 1:00 walk rest with 2:00 walk 1.5 mile easy jog Elliptical glide 30:00 6 Week progress:
1.5 mile time _____
2 mile time _______
 Stew Smith’s 1.5 -2 Mile Timed Run Training Program

OPTIONS: Four drills to assist with agility

Agility Test - The Illinois Agility Test is a challenging 15-20 seconds test that requires the students to run fast, stop quickly,
change directions, and move the body from a laying position to a running stride as quickly as possible. The course is 30 feet
long and 15 feet wide. Place four cones 10 feet apart at the 7.5 ft. line and the first and fourth cone at the zero and 30 ft line. A
picture is worth a 1000 words.

Start Finish
 Stew Smith’s 1.5 -2 Mile Timed Run Training Program

CONCEPTS
• 20 yard Box drills – set up two boxes with four cones -
nd
• Have group start at the first cone and sprint to the 2 cone, side step to the third
th
cone, back peddle to the 4 cone, and cross over step back to the 1st cone.

Side Step

S B P
P 2 3 A e
R C d
I K d
N 1 4 l
T e

Cross over step

• Stay low and start in a three point stance or standing running stance
• As students get comfortable with drill, have students pivot and turn at each cone

Leg power drills: Keep cones in the same box drill formation. This time have the students start at
the first cone in a standing position, then move forward by broad jumping to the 2nd cone, side step
squats to the 3rd cone, back peddle to the 4th cone, and finish up with side stepping squats to the
starting position.
 Stew Smith’s 1.5 -2 Mile Timed Run Training Program

Side step / squats

B P
2 3 A e
H C d
O
K d
P
1 4 l
S
e

Side step / squats

20 yard M Drills – Set cones in an M formation and have students run forward through the cones,
but pivoting and changing directions at every cone.

• Repeat forward running 5 times each student.

• Have students sprint forward AND back peddle through the M drill changing direction at each
cone.

* Great ball handling drill for soccer athletes

 Stew Smith’s 1.5 -2 Mile Timed Run Training Program

120 yd Shuttle run: Set up two cones 20 yards apart. Have students lie on their back at the first cone.
Blow whistle. Students will now run to 2nd cone, pivot, turn around and run back to the 1st cone. A
total of three round trips must occur before students can stop running – this will total 120 yds. This is
an actual FBI fitness test and will help you with your agility test:
Stew Smith’s 1.5 -2 Mile Timed Run Training Program