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Week
by week guide workouts:
· Each week follows the same pattern:
Monday:
Cardiorespiratory fitness – designed to improve
your 2-mile run time.
Tuesday:
Muscular Strength and Endurance (MSE) – designed
to improve your pushup and situp performance.
Wednesday:
Speed work and “Workout of the Week” (see below)
- designed to improve your 2-mile run time and
overall combat readiness.
Thursday:
Muscular Strength and Endurance (MSE) – designed
to improve your pushup and situp performance.
Friday - Sunday:
“Your Days” – work on whatever specific fitness
goals you have.
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The attached spreadsheet will assist you in planning your workouts.
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Once you’ve established your “baseline” scores for the APFT, you will be able to measure your fitness progression in relation to the standards.
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Fitness Program spreadsheet: |
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Push Ups and Sit Ups |
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Starts with 2 categories: Minimum passing score/APFT max. Your
scores are based
upon APFT
age/gender
standards. |
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Week 1 scores are these baseline numbers (PU. SU 2-mile run). |
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Week 1 is initial APFT in order to establish your baseline scores
(PU. SU 2-mile
run). |
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Week 2 (and beyond) are your target scores - where you should be
(at a minimum). |
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If you are meeting or beating these scores, then you are tracking
on the right
pace IOT
pass/max your
next APFT. |
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Every 6 weeks, take a diagnostic APFT to reestablish your
baseline |
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2 Mile Run |
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Starts with your 2 Mile time from your last APFT |
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Each 1/4 = 1/8 of your total time (2 miles = eight 1/4 miles) |
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Using any standardized track (AF Gym), 1 lap = 1/4 mile (4 laps =
1 mile) = 400m |
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Example: 16 minute 2 mile = 8 min/mile = 2 min/lap |
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Monday Workout |
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"Repeat Mile A" = 1 mile at pace (8:00 mile); walk 1/4 mile; 1
mile at pace
(8:00 mile) |
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"Repeat Mile B" = 1 mile at pace - 10 (7:50 mile); walk 1/4 mile;
1 mile at pace
(7:50 mile) |
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"Repeat Mile C" = 1 mile at pace - :15 (7:45 mile); walk 1/4
mile; 1 mile at
pace - :15 (7:45
mile) |
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Wednesday Workout |
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"Pace" = 2 min mile |
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"Pace - :10" = 1:50 min mile |
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"Pace + :10" = 2:10 min mile |
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"100%" = full out sprint |
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Recovery |
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Weekly Workout: See website for a weekly workout challenge |
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Walk 1/2 Distance |
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Full - relax until your HR returns to normal |