Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting

Meet Stew Testimonials  | YouTube Videos  | List of Articles  | Favorite APP Workouts  | FREE Workouts | Contact /Newsletter

                            Running Even Faster


Most of the time, I receive emails from people who are seeking to pass their PFT and just as many who wish to max out their PFT scores for their age group.  There are many articles in the archive about the PFT for all services and events so check those out.


Every now and then, I get emails from people who are training to run even faster than they already are.  These are the runner who are trying to break 5:00- 6:00 mile pace and are usually Marines who want to run faster than 18:00 on the three mile run or Army Rangers or SF guys who want to hit 11-12:00 in the 2 mile run. 

I have been working on some training regimens for speed building and have discussed many different ways to accomplish this goal with collegiate and Olympic runners in the 800m, 1500m, and 5km events.   It seems from my trial and error and recent research that the way to tackle this speedy goal is twofold:

1)      Be an avid runner before building your speed.  Building a foundation of 20-25 miles a week of running is considered to be foundation enough to start pushing your own envelope of speed.  Check out the running plans in the article  “ More Running – Maybe a Marathon" to see how to build your foundation if you are not up to that mileage yet. 

2)      Interval Training – It seems that interval training will help you increase your foot speed, build your VO2 Max, and makes your PFT distance running at faster paces more comfortable – meaning you are getting in better shape.  See Interval training ideas on how to implement speed training with your running schedule. 

Here are some intense intervals to help you with your training for crushing the PFT run or 5k and 10 k contests:

Workout #1:

Run 1 mile easy / stretch

Repeat 8-10 times

Run ¼ mile at 10-20 seconds under current mile pace.

Jog slow or walk 1:00

  • Say you are running a 9:00 1.5 mile run = 6:00 mile pace = 90 seconds ¼ mile run. 

  • Try to hit these ¼ mile intervals at 70-80 seconds. 

  • Benefits – increase foot speed, and build VO2 Max.  


Workout #2
Run 1 mile easy / stretch

Repeat 5 times

Run ½ miles at 10 seconds under current mile pace

Jog slow or walk 2:00

Workout #3

Run 1 mile easy / stretch

Run 1 mile at 10 seconds above current mile pace

Jog 2:00 slow

Run 1 mile at current mile pace

Jog 2:00 slow

Run 1 mile at 10 seconds faster than current mile pace

Cool down jog 5:00



Workout #4        
Run 5:00 / warmup / stretch

Run for 30:00 total BUT
Run 1:00 sprint / followed by 1:00 slow jog for 30:00

Try these workouts during the next month using 2-3 of the above workouts each week mixed with your normal pace jogging on other running days.  You will see your timed runs drop significantly.  I am testing these out at the Naval Academy over the summer with some SEAL wanna-be’s and myself.  Let me know if you have any success and I will post the before and after scores if you wish.   Pick your distance and go after your personal best. 

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


flag.gif - 12306 Bytessealpin.jpg - 3244 Bytessfjpg.jpg - 5513 Bytes1ranger.jpg - 3266 Bytes aflogo.jpg - 8052 Bytes1swcc.jpg - 3028 Bytes FBI
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
NEW - 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

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 NEW Army PRT and Combat Readiness Test 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

Why a 52 Week Workout Cycle?

  Seal Multi Men's Multi-Vitamin Multi-Mineral

Become a TRX Trainer   

 TRX Train Like the Pros


Some Titles Above available in Print Softcover Format