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Running Program to Ace the PFT
This week must be getting close to command physical fitness testing day, for
it seems that most of my emails this week were running related. I developed
a Six Week Running Program you can download for free to help you with
achieving your running goal whether it is to run a faster 5-10km run or ace
a PFT run in the military or in law enforcement.
It never fails – unless you are a cross-country runner or track star in high school or college – you will probably have a problem with running a timed run at an above average pace. The reasons for this can range from being a little heavier and stronger in the upper body to never having run timed runs. And if you were a football player or basketball you may consider long distance running anything in the 1 mile range.
The truth is anyone can be a faster runner – it takes time, hard speed
work, flexibility, and in some cases weight loss will help more than
anything. I developed a six week running program you can download for
free at www.stewsmithptclub.com/6weekrunningplan.pdf.
This eBook running program supplement is designed to assist with increasing
speed, endurance, and flexibility. The program is also designed to be added
as a supplement to your current workout program which can either replace the
running in your program all together or you add this program to your present
workout regimen increasing the mileage per week to a higher level.
Naturally, that choice is yours and I would recommend adding this program to
your present program ONLY if you have been running at least 15-20 miles a
week.
This workout is created to help people go from a 9:00 mile pace to a 6-7
minute mile pace so you can score better on the 2 mile timed run of the
Army, the 3 mile timed run of the Marine Corps, or the 1.5 mile timed run of
the Navy, Air Force, Coast Guard, and nearly one-half of the States Law
Enforcement Academies.
When running daily or several times a week – you must follow all stretches thoroughly and do each of them for at least 15 seconds each. This should take only 5:00-10:00 but it is very important not to miss stretching before and after running workout.
Good luck with the free program and remember to consult your physician first before starting any program if you have not exercised in several months or years. Good luck with the plan and if you need help with any fitness related questions please feel free to email me at stew@stewsmith.com.
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 StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.
