Stew Smith’s 1.5 -2 Mile Timed Run Training Program
Stew Smith’s 1.5 -2 Mile Timed Run Training ProgramStew Smith’s Downloadable Workout SeriesSix Week Running Program for the1.5-2 mile timed run testTable of ContentsAbout the AuthorIntroductionNot a beginning running planStretching ProgramExercises ExplainedWorkouts ExplainedThe Six Week Running Supplemental ProgramWaiver of LiabilityWhat you are about to undertake is an advanced fitness program. Injuries may occur inany workout program as with this specific program written by Stew Smith. Bydownloading 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 foryou. It is recommended that you consult a physician before undertaking any new fitnessregimen.
Stew Smith’s 1.5 -2 Mile Timed Run Training ProgramAbout the Author – Stew Smith C.S.C.S.Former Navy Lieutenant (SEAL) Stew Smithgraduated from the United States Naval Academy in1991 and received orders to Basic UnderwaterDemolition/SEAL (BUD/S) training, (Class 182).He has written workouts that prepare future BUD/Sstudents for SEAL Training to include "TheComplete Guide to Navy SEAL Fitness” and“Maximum Fitness" and many other military specialops and law enforcement programs.Stew Smith writes about fitness and acing physicalfitness tests and is the founder of Heroes ofTomorrow Fitness – an online fitness resource forpeople seeking military or law enforcement / Firefighting professions. Basically - anything thatrequires a fitness test to enter, StewSmith.com hasthe answer.He is certified by the National Strength and Conditioning Association as astrength and conditioning specialist (CSCS) These books and downloadablemanuals can take you from beginner to a combat conditioned veteran. Letthese workouts assist you in becoming a better conditioned athlete. Thefollowing list is the published books he has written and the downloadablemanuals to his credit as well. All books and manuals are fitness related andare simply written accounts of his experience as a trainer and his own athletichistory.Stew Smith’s Published Books /DVDsThe Complete Guide to Navy SEAL FitnessMaximum FitnessThe SWAT WorkoutCommon Sense Self DefenseThe Special Operations WorkoutPrehab Fitness VideoThe Combat Swimmer Stroke DVDThe PFT Fitness Clinic DVDGeneral Fitness and Nutritional Guides for EveryoneThe Beginner / Intermediate Guide to FitnessReclaim Your Life - Erin O'neill Story (beginner / intermediate)Veterans Fitness - Baby Boomer and a Flat Stomach!Kids Workout - Ace the President Fitness Test / AwardThe Diabetic Prevention Workout / DietThe Athlete Workout - Rugby, Soccer, Lacrosse & FootballThe Busy Executive Workout RoutineThe Advanced Weight Training / PT Guide (Part I / II)The Perfect Pushup BibleThe New Advanced Weights / PT / Cardio Plan - Winter PhaseAdvanced Maintenance / Recovery PlanThe Military Physical Fitness WorkoutsCombat Conditioning WorkoutNavy SEAL Workout Phase 12,3,4 Beginner to AdvancedNavy SWCC WorkoutThe Army Special Forces / Ranger WorkoutThe Army Air Assault School WorkoutThe Army Airborne WorkoutUSMC IST and PFT USMC RECON WorkoutAir Force PJ / CCT WorkoutThe Coast Guard Rescue Swimmer WorkoutNavy, Air Force, and Coast Guard OCS WorkoutUSMC OCS / TBS WorkoutThe Service Academy Workout (West Point, Navy, Air Force Academy)The Navy, Air Force, Marine Corp Bootcamp WorkoutThe Army OCS and PFT WorkoutThe Army Air Assault School Workout The Army Airborne WorkoutThe Air Force OTS WorkoutThe Law Enforcement Physical Fitness WorkoutsThe FBI Academy Workout The DEA WorkoutThe FLETC Workout - Ace the PEB (Border Patrol, ATF etc)The PFT Bible: Pushups, Situps, 1.5 Mile RunThe Public Safety Diver WorkoutThe Fire Fighter Workout
Stew Smith’s 1.5 -2 Mile Timed Run Training ProgramStew Smith’s eBooks are sold on the following .military.comwww.navyseals.comAnd his published books can be found at local book retailers aswell as www.amazon.comwww.bn.comwww.getfitnow.comContact Stew Smith (Email, mail)As part of the downloadable, you do have access to email me atanytime and I will answer your questions as soon as possible.Below are the different ways to contact me for any of theproducts and services at www.stewsmith.com.Mail and email addresses:StewSmith.comPO Box 122Severna Park MD 21146Email - stew@stewsmith.comRunning Program ExplainedTo ace the running portion of any PFT, it is most important to learn yourpace. Recognize breathing, arm swing, leg stride, foot strikes and createmuscle memory of exactly how you should feel when you are running at yourgoal pace. As you get into better shape, you should feel better throughout therunning event.The best way to get better or faster at running is to PRACTICE running atyour goal pace. This routine is aggressive but doable and should only take20-30 minutes on most weekdays. If you have any questions, feel free toemail me at stew@stewsmith.com. Check out the article archives atStewSmith.com for ideas for workouts, nutrition, and PFT tips.This program has been helpful in preparing military members for the runningtests seen in regular PFTs like the Army 2 mile run, and the Navy, Air Force,Coast Guard and thousands of law enforcement entrance tests – the 1.5 miletimed run. There are distance runs, paced runs, leg PT, sprints, and agility allplaced into this plan to challenge / prepare you for your future trainingprograms. Not only do you need to be able to pass with ease these timeddistance runs, but keeping your short burst speed is critical to your job orathletic event / sport.NOTE: If you are severely overweight and need to lose weight AND get intoshape to serve your country, I do not recommend starting your workoutroutine running. Give your joints a break and do more non-impact aerobics ifyou are a beginning / overweight runner. See options for great ways to loseweight, build cardio endurance, without the impact of running with theRunning Options article.Related Article for Beginner Runners
Stew Smith’s 1.5 -2 Mile Timed Run Training ProgramStretching to build flexibility in the torso and legs:this twice per stretch. This will take you to the 15-20 second time minimumfor holding these stretches for optimal results.The Stretching ProgramIncreasing one’s flexibility and core strength should be the first goal beforestarting fitness / athletic activity but also recovering from and preventing backinjures. Increased flexibility has been proven to aid in blood circulation,prevention of injuries, increased speed, and range of motion, toning ofmuscles and more. A 5-10 minute stretching program will help to minimizesoreness especially if you are doing a new exercise.Neck StretchTurn your head to the left, right, up and down, as if you were nodding "yes"and "no". Do this stretch slowly. Do not raise, lower, or rotate your neck toomuch or you may cause neck injury.Follow the stretching chart after a warm-up run or bike and especially afteryour workout. Hold these stretches or do these movements for at least 15-20seconds each:Torso / Legs StretchesNeck stretch (yes/no)Tricep/Lat Stretch (half moon)Stomach StretchPlank Pose 1:00Thigh StretchHamstring StretchLowerback StretchHurdler StretchPsoas StretchITB / HipButterfly 1 & 2Piriformis Stretch 1 & 2Lowerback stretch – Swiss army knifeCalve StretchStretching and Warming UpWalk or jog 5:00 minutes or do a series of light calisthenics like crunches,pushups, squats prior to stretching. Stretching is a major part of warming upand cooling down. After working out, the best way to reduce muscle fatigueand 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 wayto end your workout. Do not bounce when performing these stretches andinhale deeply for three seconds, hold for three seconds and fully exhale. DoTriceps into Back Stretch - Place both arms over and behind your head.Grab your right elbow with your left hand and pull your elbow toward youropposite shoulder. Lean with the pull. Repeat with the other arm.This stretch not only prepares you for the dumbbell triceps exercises,pushups, and dips, but also prepares the back muscles for pull-ups and thelowerback for running! This is a very important stretch for upper bodyexercises and swimming.Stomach Stretch - Lie on your stomach. Push yourself up to your elbows ifyour back is previously injured or you are a beginner stretcher. Slowly liftyour head and shoulders and look up at the sky or ceiling. Hold for 15seconds and repeat two times.
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 yourelbows and toes on the floor and holding for as long as you can. Build up to1:00. Advanced is 3-5:00. Plank Pose advanced – Pushup – Up Position – Tighten abs andkeep your back straight. If shoulders bother you or arms are notbuilt up – do this same exercise on your elbows where only yourelbows and toes are touching.As you may know, the lower back is the most commonly injured area of thebody. Many lower back problems stem from inactivity, lack of flexibility,and improper lifting of heavy objects as well as hip and leg muscle instability.Stretching and exercising your lower back, hips, and legs will help preventsome of those injuries.Thigh Stretch Standing - Standing, bend your knee and grab your foot at theankle. Pull your heel to your butt and push your hips forward. Squeeze yourbutt cheeks together keep your knees close together. Hold for 10-15 secondsand repeat with the other leg.( You can hold onto something for balance ifyou need to OR you can lie down on your hip and perform this stretch.Hamstring Stretch #1 - From the standing or sitting position, bend forwardat the waist and come close to touching your toes. Keep your back straightand slightly bend your knees. Go back and forth from straight legs to bentknees to feel the top / bottom part of the hamstring stretch. You should feelthis stretching the back of your thighs.Lower back Hamstring stretch #2 – Spread your legs while standing. Dropyour chest down to your knees and place your hands on the floor. Hold for 10seconds, then try to straighten the legs.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 youropposite thigh. With your back straight, lean forward in order to stretch theback 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 ProgramPsoas Stretch – Hips / Back – Change one leg of the Hurdler stretch aboveby bending the straightened leg 90 degrees behind you. Lean forward on thebent knee taking your chest down to your thigh / knee as shown. Hold for 15seconds and repeat.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 theknee so that your foot is placed outside of your opposite leg’s thigh. Holdyour knee for 15 seconds against your chest and repeat with the other leg.Note: Before and after running or you should perform this stretch. Thiswill help prevent very common overuse injuries in the hips and knees.Butterfly stretch #1 / #2 – Sitting with legs bent in front of you, place yourfeet so the heels of your feet touch and bring them as close to your body asyou can. Try to stretch by opening your leg further – NO NEED TO PRESSon your legs to open. Now #2 – Slightly straighten your legs about 1 ft. butkeep your feet touching and try to take your head in between your knees.Piriformis Stretch #1 – Place your right knee on the ground roughly in linewith 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 rightleg. Take your left shoulder toward your right knee. This stretches the hip /buttocks.Piriformis Stretch #2 - Lie on your back with both knees bent but cross oneleg over the other so your ankle touches your knee. Pull the lower leg to youwith both arms and hold for 15 seconds. Repeat on other leg.Lower back Stretch – Swiss Army knife – Lay on your right side and placeyour left leg in front of you. Lean back and try to place both shoulders to thefloor twisting your torso nearly 90 degrees.
Stew Smith’s 1.5 -2 Mile Timed Run Training ProgramCalve Stretch into Achilles Tendon Stretch - Stand with one foot 2-3 feet infront of the other. With both feet pointing in the same direction as you arefacing, put most of your body weight on your leg that is behind you stretching the calve muscle.Now, bend the rear knee slightly. You should now feel the stretch in yourheel. This stretch helps prevent Achilles tendonitis, a severe injury that willsideline most people for about 4-6 weeks.Descriptions of the PT / weight exercisesOnly LEG PT is added for Run / PT workoutLower body ExercisesSquats - Keep your feet shoulder width apart. Drop your butt back as thoughsitting in a chair. Concentrate on squeezing your glutes in your upwardmotion. Keep your heels on the ground and knee over your ankles. Your shinsshould be vertical at all times. Extend your buttocks backward. Do not keepyour buttocks over your feet and extend your knees over your feet. Works thegluts, quads, and hams.The 1/2 squat - Intensify your squat by doing 1/2 squats. While in the fulldown squat position, hold the pose and push yourself up and down within a6” range of motion.just like riding a horse.Walking Lunge - The lunge is a great leg exercise to develop shape andflexibility. Keep your chest up high and your stomach tight. Take a long stepforward and drop your back knee toward the ground. Standup on yourforward leg, bringing your feet together and repeat with the other leg. Makesure your knee never extends past your foot. Keep your shin vertical in otherwords. Muscles used: quadriceps, hams, and gluteus.Stationary Lunge - Take a big stride forward. Bend both knees as you loweryourself so your front thigh is near parallel to the floor. Lift yourself up soyour knees are straight but your feet have remained in the same position. Ifyou have bad knees either avoid the lunge exercise or only go half way down.Lunges with weights - Only do the stationary lunges with weights. It iseasier on the knees than the walking lunges. Simply hold the weight out toyour side with your arms relaxed. Do at least 10 repetitions with each leg.Heel Raise (with weights too)Hook one foot behind the other and raise up on your toes. Make certain youuse a full range of motion. It won’t take long to make this burn. Muscles usedgastrocnemius and soleus. (single leg heel raise)
Stew Smith’s 1.5 -2 Mile Timed Run Training ProgramThe Running PlanThe first three weeks of the chart on the next page has yourunning FIVE days a week in addition to your current workoutprogram. As stated in the introduction – you can use this inreplacement of the running in your present plan or add to yourpresent program to really pump up the running mileage per weekIF you are used to that kind of mileage.The five days you choose to run do NOT have to be Mon-Fri –you select your run days but take ONLY 2 days off perweek In fact, make one of two of these runs workout on theweekend and rest from running during the week. You will findyour weight / PT workout will be better on days to take off fromrunning.GOAL PACE – if the words “goal pace” appears after yourdistance run – this means if your goal is to run a 1.5 mile in9:00 which is a 6:00 mile or 90 seconds ¼ mile – do the mathand figure out the time for that distance at your goal paceWEEK 3 – is non-impact week – only swim, bike, walk, orelliptical glide no impact on legs – rest legs. This is primarilyto avoid any over-use injuries with the recent additional mileageadded to your previous running plans. Typically, it is the thirdweek where injuries like shins splints, knee tendonitis, plantarfaciitis starts to show, so take it easy on the impact this weekeven if you feel good. BUT push your workouts harder andwork to build your VO2 max.*400m ¼ mile or 1 lap around a high school / college track.
Stew Smith’s 1.5 -2 Mile Timed Run Training ProgramWEEKS 1-3Day 1Run 5:00/ stretchRepeat 6 times¼ mile – goal paceCrunches – 50See charts below:Agilities x 5 eachM, Box, and sprint drillsRun 2 miles easyDay 1Repeat 5 times5:00 run or bike1:00 squats1:00 lunges each leg1:00 calvesRun 1 mile timedDay 2run - 5:00 / StretchRepeat 6 timesRun timed– 400mlunges – 20 per legJog Slow 200msquats – 20Day 3Long Distance runDay 4Long run Leg DayRun 5:00 / stretchRun total 4 miles mixed stopevery 5:00 to do leg PTSquats – 20Lunges 10/leg30 minutes non-stop at 12:00 off goal mile paceIL agility test – see below x 3Repeat 10 x’s eachSprints 10 yd, 20,yd, 40 ydstretchDay 2Run 1 mile timedStretch PT dayLeg Power Box Drills x2OptionalDay 3Run 10:00 / stretchrepeat 5 timesrun ¼ mile at goal pacewalk 200mSwim / bike - 30:00ANDAgilitiesM, Box, and sprint drillsrun 1/8 mile sprintwalk 100mRepeat 5 timesDay 4Long RunRun total 4 miles in under36:00 – shoot for under 30 ifadvancedDay 5Repeat-10 timesPlank pose 1 min200m at goal paceField sprint drills:20,40,60,80,100yd x 3 eachrest by walking back tothe starting lineDay 5Run 5:00 / StretchRepeat 8 timesRun ¼ mile goal paceJog ¼ mile slowX 5 of eachjog 10:00 / stretchDay 1non-impact weekbike or swim 45:00stretch legsBike Pyramid: Life CycleLevels 5,7,9,10,12,14,16 –repeat in reverse order for1:00 at each level 14minutesDay 2Day 3Swim – Hypoxic pyramidStrokes per breathe 2,4,6,8,10 x 100m each andrepeat in repeat order 1000m totalBike 30:00 fast / StretchLong Bike or Swim1 HOUR as far as you canget in one hourDay 4Bike or Elliptical GlidePyramidLevels on manual mode4,6,8,10,12,14,16,18 – repeatin reverse order for 2:00 eachlevel 36:00StretchStretchDay 5Run 1.5 or 2 mile timedrun – test legs afterweek of rest StretchAll ab exercises listed – 50reps each
Stew Smith’s 1.5 -2 Mile Timed Run Training ProgramWeeks 4-6Day 1run - 5:00 / StretchRepeat 4 timesrun ½ mile at goal paceWalk 1:00Run ¼ mile at goal paceWalk 2:00Day 2run - 5:00 / StretchDay 3Long Distance runDay 4Warmup - 5:00 / StretchDay 5run - 5:00 / StretchRepeat 5 timesRun 10:00 fastSquats – 25Lunges 20 / legRun 50 minutes non-stop –distance - ?swim 1500m hypoxicpyramid ORTimed run 1.5 mile runOr 2 mile timed runStretchbike 1 hour on manual modeincreasing levels every 5:00StretchAll ab exercises listed – 50reps eachAgilitiesM, Box, and sprint drillsAll ab exercises listed – 50reps eachLeg PT: Repeat 4 timesSquats – 20 / Lunges 20/legRun ¼ mile at goal paceAgilitiesM, Box, and sprint drillsDay 1run - 5:00 / StretchRepeat 8 times¼ mile at goal paceRest 1:00Repeat 4 times½ mile at goal paceRest 2:00StretchDay 1run - 5:00 / StretchRepeat 10 times¼ mile sprints at goalpacerest with 1:00 walkDay 3run - 5:00 / Stretchor run 10 by ¼ mile runs atgoal pace – rest 1:00 inbetweenDay 4run - 5:00 / StretchSwim, bike or ellipticalglide 1 hour usingpyramids of choiceDistance Run1 mile repeats:60 minutes of runningAll ab exercises listed – 50reps eachdistance -Repeat 4 times1 mile timed runwalk ¼ mileDay 2run - 5:00 / StretchDay 3run - 5:00 / StretchDay 4run - 5:00 / StretchDay 5run - 5:00 / StretchRepeat 8 times½ mile sprints at goalpacerest with 2:00 walk1.5 mile easy jog1.5 mile at goal paceSwim 30:00 orBike 30:00Timed Run – 1.5 mile or2 mile run1.5 mile easy jogElliptical glide 30:006 Week progress:1.5 mile time2 mile timeX 5 of eachStretchDay 2WARMUP - 5:00 / StretchDay 5run - 5:00 / StretchSWIM – 30:00BIKE 30:00RUN 1.5 MILES TIMEDOR 2 MILES TIMED
Stew Smith’s 1.5 -2 Mile Timed Run Training ProgramOPTIONS: Four drills to assist with agilityAgility Test - The Illinois Agility Test is
muscle memory of exactly how you should feel when you are running at your goal pace. As you get into better shape, you should feel better throughout the running event. 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 20-30 minutes on most weekdays.
Draw a line to match the words with the pictures. billabong (large pond of water) wombat stew (soup) a billy can gum tree . Word Sequencing . 4 P a g e . Wombat stew, Wombat stew, Gooey, brewy, yummy, chewy, Wombat stew!
Wombat Stew Marcia K. Vaughan illus. Pamela Lofts . Teaching Notes by Rita Bishop . Synopsis . In this lively story, a very clever dingo is thwarted in his attempts to make a wombat stew, refrain invites children to chime in enthusiastically from the very first reading, while the
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
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Independent Personal Pronouns Personal Pronouns in Hebrew Person, Gender, Number Singular Person, Gender, Number Plural 3ms (he, it) א ִוה 3mp (they) Sֵה ,הַָּ֫ ֵה 3fs (she, it) א O ה 3fp (they) Uֵה , הַָּ֫ ֵה 2ms (you) הָּ תַא2mp (you all) Sֶּ תַא 2fs (you) ְ תַא 2fp (you
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1. Heat oven to 425 F. Spray large cookie sheet with cooking spray. Bake potato wedges on cookie sheet as directed on bag, stirring halfway through. 2. Meanwhile, heat stew as directed on pouch. Mound baked potato wedges in 10-inch ovenproof skillet. Sprinkle 1 cup of the Cheddar cheese over wedges. Pour stew over cheese and wedges.
Feb 01, 2012 · BLUE ZONES’ IKARIAN LONGEVITY STEW WITH BLACK EYED PEAS Serves 3-4 as a main course or 4-6 as a side dish Rinse the black-eyed peas in a colander. Heat half the olive oil over medium heat and cook the onion and garlic, stirring occasionally, until soft, about 12 minu
