Tactical Fitness Report with Stew Smith Podcast · Stew Smith

Running Faster (Part 2) Complete Answer to Getting Faster 4-5 mile timed runs (BUD/S & Ranger / SF)

July 22, 2025·49 min·1 clip

If you want to get better at running a 4-mile, you have to go out and run 4 miles—there's no shortcut.

Stu Smith (military fitness coach) discusses periodized running training for spec ops candidates. Part 2 of summer training series focuses on increasing mileage while improving speed. Covers different training modalities: explosive sprints (shuttle runs), timed distance runs (1.5-6 miles depending on branch), and hill/weighted training. Core principle: specific training for specific goals—if you want to run 4 miles fast, you must practice 4-mile runs at target pace. Provides concrete pacing standards (1.5 miles = 9 min goal, 2 miles = 12 min, etc.). Addresses weekly structure: Monday (goal pace), midweek (hill/speed work or mobility), weekend (long slow distance or cross-training). Discusses transition challenge between disciplines in PST (calisthenics → running → swimming) and introduces PST Transition Protocol. Addresses common questions on boot running, ruck marching, ultra-marathon training, and accommodations for 50+ athletes. Episode combines theory and actionable programming.

Listen to the show on

Apple Podcasts Spotify

Play clips from this episode More from Tactical Fitness Report with Stew Smith Podcast