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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  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 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
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


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