Chris Hinshaw & Pat Sherwood are proud to present their 1.5-Mile Run Training Program.

This advanced training program offers a groundbreaking combination of run training paired with functional movements. The 1.5 mile distance was selected due to its potent ability to increase overall fitness as well as its importance in many physical screening tests for various organizations.

The 1.5 mile run is a core tenet of the physical fitness tests for:

• Firefighters & Law Enforcement
• Federal Bureau of Investigation
• U.S. Secret Service
• U.S. Air Force
• U.S. Coast Guard
• U.S. Navy (including the Navy SEALS)

PROGRAM GOAL

Our goal with this training program is not only to prepare, test & improve your 1.5 mile run, but also your overall strength & conditioning. Each week’s training deliberately builds upon the previous week’s efforts. Not only will you be following an expertly designed run program, but you will also be training major critical lifts like the squat & deadlift, among others. You will be exposed to bodyweight movements, midline development & everything in between. The combination of running & strength training is what makes this program so uniquely effective.

End Goal:  Run 1.5 miles

The importance of this distance is due to its inclusion in many physical fitness & screening tests. That fact alone would make it worthy of its own program, however, that is not the only reason. The 1.5 mile run is a very useful & versatile distance. It requires the athlete to have both speed & stamina. This means you will get a tremendous amount of transference to other areas of your fitness through your pursuit of improving your 1.5 mile run. 

The KEY:  ProgramMing Balance

Focusing solely on running, while excluding strength training, limits the athlete’s overall development & capabilities. This is a common pitfall of many running programs. This training program intentionally solves this problem by providing a well balanced ratio of running and strength workouts. 

1.5 Mile Run Fitness Assessment

Question: What does my current 1.5 mile time tell me about my cardio-respiratory fitness?
Answer: Using Cleveland Clinic research data₍₁₎, faster finishing time are associated with lower health risks and better survival rates.  Find your age group on the left and scan to the right for your target time. The better your fitness, the higher your survival rate. Use your 1.5 mile finishing time and the classifications table below to find your comparative score.  
_{1. Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open. 2018 Oct 5;1(6):e183605.}

What is VO₂ max?

The 1.5 mile running test is frequently used to determine an individual's VO₂ max. VO₂ max (also known as maximal oxygen consumption, maximal oxygen uptake or maximal aerobic capacity) is the maximum rate of oxygen consumption attainable during physical exertion. Your VO₂ max sets the ceiling for the amount of oxygen that can be inhaled by the lungs and utilized by the muscles during exercise. An athlete’s VO₂ max is a widely used indicator of cardiorespiratory fitness. VO₂ max is expressed in milliliters of oxygen per kilogram of body mass per minute (e.g., ml/(kg·min)).  

Question:  What does my current 1.5 mile time tell me about my cardio-respiratory fitness?
Answer:    Use your 1.5 mile finishing time and the classifications table below to find your comparative score.  

VO₂ max Calculator

The American Heart Association considers VO₂ max a clinical vital sign for health.  Use either the below classification chart or the following formula to calculate your estimated VO₂ max results from your 1.5-mile run time:

VO₂ max = ((483*60) / time in sec) + 3.5

Example:
1.5-mile test time is 13min20sec or 800 seconds
VO₂ max = ((483*60) / 800) + 3.5
VO₂ max = 39.7

Could You Pass the FBI Fitness Test?

To pass the FBI fitness test, you have to complete a certain number of four exercises (sit-ups, push-ups, a 300-meter sprint, and a 1.5-mile run) with no more than a five-minute break between each movement. According to the FBI’s official application guide, here’s are the times you’ll need to achieve on the FBI 1.5-mile run test to receive maximum points.

‍

How about the Los Angeles Police Department?

The LAPD requires all new academy recruits to take the 1.5-mile run test on their third day of the police academy.  Where would your 1.5-mile run time rank?

‍

Where does your 1.5-mile run time rank within the United States Secret Service?

Four core elements are tested in the Individual Fitness Profile Evaluation of the United States Secret Service, including the 1.5-mile run.  Points are applied to each fitness category level achieved by the recruit based on age and gender.  This fitness evaluation will be administered at the beginning, during, and end of training. Secret Service weapon carrying employees are additionally required to participate in the Secret Service Physical Fitness Evaluation quarterly.  

‍

What about the Navy Male & Female Physical Readiness Test?

The Navy Male & Female Physical Readiness Test requires planks, push-ups, and the 1.5-mile run for Sailors serving in the United States Navy. In order to graduate Navy boot-camp, a minimum PRT score of "Satisfactory" must be achieved for your gender and age group.

‍

What is limiting my 1.5-mile finishing time performance?

High-intensity training will develop your ability to deliver solid performances up to 2-3 minutes.  However, any inefficiencies within your aerobic energy system will begin restricting performances the further you extend beyond 3-minutes. The primary limiting factor is the ability to take in oxygen (respiration system), transport oxygen (circulatory system) and utilize oxygen (muscles). Yes, speed is still critical to success.  However, to build capacity, nothing is more important than your ability to utilize oxygen.  

Fatigue Factor
Your ability to resist fatigue is determined by the rate at which your average speed decreases with distance and time. The rate of fatigue between 300m & 1.5 miles average approximately 20% for the non-running "sport specific" specialist. The relationship between these two distances defines your specific strengths and limitations.
‍
‍     •  300m distance is used because it's primarily an anaerobic/speed test.
     •  1.5 mile distance is used because it's primarily an aerobic/endurance test.

Formula = LOG(T1/T2) / LOG(D1/D2)
     D1 = Raced distance #1 (meters)
     T1 = Time for completing D1 (m:ss.0)
     D2 = Raced distance #2 (meters)
     T2 = Time for completing D2 (m:ss.0)

Hinshaw | Sherwood 1.5-mile Run Training Program Workout Examples

Hinshaw | Sherwood 1.5-mile Run Training Program Workout Examples

High-intensity training will develop your ability to deliver solid performances up to 2-3 minutes.  However, any inefficiencies within your aerobic energy system will begin restricting performances the further you extend beyond 3-minutes. The primary limiting factor is the ability to take in oxygen (respiration system), transport oxygen (circulatory system) and utilize oxygen (muscles). Yes, speed is still critical to success.  However, to build capacity, nothing is more important than your ability to utilize oxygen.  ‍

Week 1, #2: Run Workout with RPE & Distance
200m at RPE6.5, 100m at RPE1-2,
400m at RPE6.5, 200m at RPE1-2,
600m at RPE6.5, 300m at RPE1-2,
800m at RPE6.5, 400m at RPE1-2,
600m at RPE6.5, 300m at RPE1-2,
400m at RPE6.5, 200m at RPE1-2,
200m at RPE6.5, 100m at RPE1-2.
Total: 4200m‍

Week 3, #1: Pat Sherwood "Anything Goes" Workout
5 Rounds for Time
15 Kettlebell Swings,
70/5315 Burpees‍

Week 5, #1: Run Workout with RPE & Time
2:00 at RPE3-4, No rest,
45sec at RPE8, 30sec rest,
45sec at RPE8, 1min rest,
3:15 at RPE3-4, No rest,
45sec at RPE8, 30sec rest,
45sec at RPE8, 1min rest,
4:30 at RPE3-4, No rest,
45sec at RPE8, 30sec rest,
45sec at RPE8, 1min rest,
5:45 at RPE3-4, No rest,
45sec at RPE8, 30sec rest,45sec at RPE8Total: 21m30s run‍

Week 9, #2: Pat Sherwood "Recovery" Workout
or Athlete "Active Recovery" Choice
Dumbbell Box Step-ups***
80 reps total***
You choose box height & DB load-
----
Chin Above Pull-up Bar Hold: Accumulate 2:00
-----
L-Sit: Accumulate 2:00
or
Sandbag/D-ball Bear Hug: Accumulate 5:00
-----
Donkey Kicks: 3 x 20 per leg‍

Week 10, #3: The Race of Truth (Final Workout)‍
Warm-Up
10min at easy pace,
2x (50m accelerations, 2min walk)
2x (100m controlled sprint, 200m walk),
Rest 3min,
200m at 1.5 mile goal pace,
100m walk,
100m jog,
Rest 4min,
200m at 1.5 mile goal pace,
100m walk,
100m jog,
Rest 5-8min (full recovery)
‍Main Workout:
1.5 miles at race effort (record time)