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The Next Level of Fitness

I received two great emails this week from an Army Soldier and an Army recruit. Both did free workouts offered through my Article Archive page at -- The Pushup Push Workout and the Free Six Week Running Plan. Here are their emails:

Before starting the workout my APFT 2 mile run was 17:38. I started this run workout in January 06, here it is 12 weeks later and I ran a 13:10 - 2 mile. I just about exploded, but I did it. I found the workout VERY EASY to do. I pushed my self "gently", and low and behold, it works. By training smarter and taking a slow, gentle, smart approach to physical training, I increased my PT score from 244 to 320 in only 3 months. Can I get even faster?


I wanted to let you know I did your Pushup Push workout and I did 150 pushups everyday for ten days. I took 4 days off from doing any pushups and actually DOUBLED my pushup score. I went from 45 to 93 in 15 days! Wow! How do I maintain this?

First of all, congrats and thanks for crediting me for your success, but YOU are the ones who took a method and applied it to your workout programs. I cannot make people workout -- I can just show them how to do it to get stronger or faster. So, good job for being motivated to complete the workouts.

The answers to your questions:   It is ALL ABOUT Progressing Forward

To keep increasing your pace in the two mile run, all you have to do it apply the same workouts you have been doing, but increase your mile pace slightly when running quarter miles, half miles, and mile repeats. For instance, one workout asks you to do the following:

Warmup jog -- 5:00 / stretch
Repeat the following 4-6 times:
Run 1/4 mile at goal pace
Jog or walk 1/8 mile
Rest / stretch 5:00
Run 2 miles at goal pace -- write down when you start to slip off the pace.

If your goal pace is to next run the two mile run in 12:00, then you need to work on a 6:00 mile pace or a 90 second quarter mile run. Learn to maintain that pace while being able to repeat it with little rest for 8-10 times. Once you are there, your two mile run will be very close to 12:00.

See other ideas at Drop Mile Pace

As for pushups -- you do not want to keep doing pushups everyday. I only use that workout once in a while (6-8 months) to kick start growth. Now, focus on more pyramid workouts, supersets, and timed pushup test for 2:00 periods. If you do three workouts a week of pushups try to do one of each of the above.  Also see:

Other Progressions into Pushups / Pullups etc...

8 Count Pullups Workout


More Progressions


Good luck with your fitness journey. Thanks for the feedback. Keep those emails coming to them all or use them in an article. Send them to


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Fitness eBook store and the Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at



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Published Books / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
- Circuit Training 101 ebook

NEW Obstacle Course Race Ebook

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

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

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

New - Army PRT and CRT
Navy, Air Force, and Coast Guard OCS Workout

The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The PFT Bible - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Seal Multi Men's Multi-Vitamin Multi-Mineral

TRX Train Like the Pros


Some Titles Above available in Print Softcover Format