15 Days from the PFT

This 15-day plan was written for a military member who had two weeks to pass his fitness test of a 1.5-mile run, push-ups and sit-ups. It is not designed for those members who have not exercised in months, but for those who just need an extra push to surpass the minimums. You could use this routine to help you hit the maximum standards if you are hitting a plateau. Knowing that this is the most common fitness test in the military and law enforcement, I thought I would post the routine online as it is a combination of three routines:

The push-up push workout: Add 50%-100% to your push-ups in two weeks. You will do push-ups for the first 11 days of this workout, then rest for three days of no push-ups and test on day 15 of this routine. If your test requires pull-ups, you can do the same for that exercise --  see pull-up push.

The need for speed workout: Ace the 300-meter and 1.5-mile runs for the FBI Academy, but this plan below is geared for any timed run, no matter how short or long it is.

Proper sit-ups technique: Learn your pace when it comes to sit-ups. Find a goal and pace yourself. If your test is a one-minute test, then you should strive for a pace of nearly one per second so you score in the high 40-50s. If your test is two minutes, pace is more important, and you may need to slow it down to 20 sit-ups per 30 seconds to score in the high 70s/low 80s.

Here is an explanation of the chart below:

1. Supplemental plan

You can use this plan below in addition to your current workout if you wish, but it is pretty challenging and I would not do this unless you are pretty fit now and seeking to improve your PFT scores so you are near maxing the test.

2. Stand-alone plan

If you are an intermediate/beginner level (not complete beginner), I would recommend to follow the plan for the next two weeks. This will challenge your push-ups and sit-ups and push you in the running category as well. If you are not used to running 1-2 miles, then I would not attempt this program. This is not a program for beginners.

3. Goal pace runs

Learning to pace your runs will help you score better on 1.5-, two- and three-mile timed run tests. Typically, I like to teach at a 400m track so students will learn the distance and muscle memory the time to do that distance. For instance, if you want to score a 12-minute, two-mile run, that means you need a six-minute mile, three-minute half-mile and a 90-second quarter-mile (400m) run. This will help you understand not to start out too fast on your timed run and a strategy to pace the run. Divide your goal into quarter-mile distances and strive to learn the pace at a quarter-mile, half-mile and so on.    

Check out Take 2:00 Off Your PFT Mile

4. 400m runs

You can replace this distance with a 300-meter run, especially if you are seeking to ace the 300m sprint used by many law enforcement departments as well as the FBI Academy. But instead of running at your goal 1.5-mile pace, you should run it at your goal 300m sprint pace.

Add the lower back plan into the daily routine at the end of the day.

Try this routine if you wish. This is not something I would repeat several times in a row but only once in a while. Your push-up/sit-up muscles need rest. Typically, I recommend resting 48 hours after hard push-up/ab workouts before challenging that muscle group again.

Day 1

Repeat 3-4 times

Pushups max reps 1 min

Sit-ups 15-20 reps in 30 seconds

1.5-mile run warmup

Repeat 2-4 times

400m run at goal pace

squats 20

lunges 10/leg

sit-ups 20 in 30 seconds

Day 2

Run 400m -- rest 5:00/stretch

Run 1.5 miles timed

Do 100 push-ups and 100 sit-ups total throughout the day

Day 3

Repeat 3 times

Max push-ups

Pace sit-ups 15-20 in 30 seconds

Repeat 2 times

1.5 mile at close to goal pace -- rest 10 minutes in between

Day 4

Warmup jog 10:00

Repeat 5 times

400m run at goal pace

Squats 20

Lunges 10/leg

Do 100 push-ups and 100 sit-ups total throughout the day

Day 5

Repeat 4 times

Max push-ups

Pace sit-ups 15-20 in 30 seconds

Warmup jog 5:00

Quarter-mile at goal pace

Half-mile at goal pace

Three-quarter-mile at goal pace

1 mile at goal pace

Stretch/rest 2 min between each set.

Day 6

1.5-mile run warmup

Repeat 3-5 times

400m run

Squats 20

Lunges 10/leg

Do 100 push-ups and 100 sit-ups total throughout the day

Day 7

100-150 push-ups and sit-ups in as few sets as possible -- no rest

Repeat 4 times

Run 400m run @ full speed, rest 2 minutes

Run 1.5-2 miles timed

Day 8

3 miles at close to goal pace as possible

Do 100 push-ups and 100 sit-ups total throughout the day

Day 9

Repeat 2-4 times

Bike or run 2 minutes fast

Squats 20

Lunges 10/leg

Push-ups - max reps

Sit-ups 40-50 in 1 minute

Bike pyramid

Manual mode level 2, 4, 6

Hold each level for 1 minute until failure - repeat in reverse order - should be 15-20 minutes long.

Day 10

Warmup jog 5:00

Quarter-mile at goal pace

Half-mile at goal pace

Three-quarter-mile at goal pace

1 mile at goal pace

1.5-mile run

Do 100 push-ups and 100 sit-ups total throughout the day

Day 11

Push-up test 1 or 2 minutes

Sit-up test 1 or 2 minutes

Bike pyramid:

Manual mode level 2, 4, 6

Hold each level for 1 minute until failure. Repeat in reverse order; should be 15-20 minutes long.

Day 12

Repeat 2 times

800m run at goal pace -- rest 2 minutes

Run 1.5 miles timed

No push-ups/sit-ups

Day 13

Swim or elliptical glide or 20:00 of either or both

No push-ups/sit-ups

Day 14

Warm-up jog 5:00

Stretch well. Sleep well. Get ready to test with a day of rest.

No push-ups/sit-ups

Day 15

Sample test day

Test your fitness test today at the time you need to take it for real later this month.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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