Team, I have seen folks on the SS Q and A’s say their weight training was adequate for getting a passing score on their PFT. That has not been the case with me. I have trouble with the 2 mile run and was wondering if GPP needed to be modified. I dont want to do any more running than necessary and in my caae have almost 20 min to receive a passing score . Less specifically I would like to do better at push ups and sit ups, and would still like to do pull ups even though not on Army PFT. Thanls in advance.
I think if you want to do well on the test, you should practice for the test. Some people can get away without practice, and some can’t. Coming from a cycling background, I think it’s good to do longer distance work, speed work, and test itself. For example, if you can jog a 5K, two miles is a lot more manageable.
If it was me, I will do 3 days of running.
- Run a ~5K at an easy pace
- Speed Work. Maybe even sprints if you can do it properly.
- 2 mile run, timed
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Seems excessive.
Throughout the the year I do 30 minutes of vigorous walking at an incline of a treadmill during 1 gpp session and Prowler intervals for the other. As my test gets closer maybe 8 weeks out I’ll do 30 minutes run at RPE 6-7 and on the other day I’ll do 400 meter runs at a pace faster than what I want to run during my PT test
Cool. That may work as well.
Specificity is king. You’re not going to improve running without running. Running a couple of days a week should be sufficient to get you to a passing PT score (it was for me back in the day). What I would do is run on your 2 GPP days. Run for 30 minutes @6-7 on day 1. On day 2 run 4 minutes @8 every 6 minutes x 3 intervals. That will help you build both endurance and speed.
I would recommend Alan Thralls video about the PFT.
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@cranki Mil member and strength and conditioning coach here. I would view the PFT as a test. With that being said you need to train for the test specific movements. For me, what I did was I ran the endurance template offered by BBM and supplemented two of the GPP workouts with AMRAP push ups and sit ups. For the LISS I increased MPH (I used a treadmill) week after week by .1-.2mph. The pull ups are already worked into the program as an upper body. As well as, there is a high intensity conditioning day that works well for improving run times.
I program the same specific movements and runs for those that I coach that are on the fitness enhancement programs due to failing their PFT.
I would also recommend the endurance template as a way to reduce BMI. You did not mention a need to reduce BMI but I bring it up because I recently wrote a lit review and I found data that would suggest, the military has higher rates individuals in the overweight category. Also that BMI by itself is under-represents actual Overweight BMI rates. That and it’s never a bad idea to attempt to lose excess adiposity.
I agree with Elton’s original post. I think the original poster should be running 3 times a week.
Why?
Because its part of their job. Its how they earn a living. Passing with the minimum could hurt your promotion potential so to plan around the way to pass with the minimum score is not smart. People who fail multiple tests are automatically booted out of the military (each branch has their own rules on that). This is not about a hobby–training for fun–its about ones career. To me if running is your weakest area not training that area specifically is not efficient. Walking on a treadmill is not treading for a run. You don’t get good at the squat by leg pressing and likewise you won’t get that much faster at the run by walking on a treadmill.