• 10 weeks

• 1.5 mile run training program

• Great for Military, Police, Fire

• Amended from two sources:

https://www.navy-prt.com/navy-prt-training-plans/navy-prt-1-5-mile-run-training-plan/  

https://www.runnersworld.com/training/a20785960/how-can-i-train-for-my-fitness-test/ 

Rule #1: Listen to your body.  You always have the option to make changes, take a day off or substitute a run for cross training (bike).

First 4 weeks:

Week 1 & 3

• Monday — Speed Work: Run 1/2mile (880yds) @ goal pace, walk for 4 min, repeat 3 times. Do this at 85% max effort (push, don’t kill yourself)

• Wednesday — Easy Run: 1 mile 

• Friday: 1.5 miles @ light pace

Weeks 2 & 4

• Monday — Speed Work: Run 1/4 mile (440yds) @ goal pace, walk for 2 min, repeat 5 times. Do this at 85% max (push, don’t kill yourself)

• Wednesday — Distance Work: Depending on your fitness level run 1-4 miles at a comfortable pace. (We will up this distance each week)

• Friday: 1.5 miles @ light pace

Week Five

• Rest from all running. This is critical for new runners and those that are on the heavy side. Shin Splints are a very common injury for those in this category, and the week off helps reduce this risk

Week 6 & 8

• Monday — Speed Work: Run 1/2mile (880yds) @ goal pace, walk for 4 min, repeat 3 times. Do this at 85% max effort (push, don’t kill yourself)

• Wednesday — Easy Run: 1 mile @ goal pace

• Friday: 1.5 miles @ goal pace

Weeks 7 & 9

• Monday — Speed Work: Run 1/4 mile (440yds) @ goal pace, walk for 2 min, repeat 5-10 times. Do this at 85% max (push, don’t kill yourself)

• Wednesday — Distance Work: Depending on your fitness level run 1-4 miles at a comfortable pace. (We will up this distance each week)

• Friday: 1.5 miles @ light pace

Test Week

• Monday – 1.5 miles start easy and progress speed every quarter mile.

• Wednesday – Run one mile at an easy effort plus walking warm up and cool down.

• Friday – Run easy 0.5 mile

• Saturday – Test!