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Cover photo by Photo By: Lance Cpl. Angelica I. Annastas

Disclaimer: The advice and information contained in this document may not be appropriate for all individuals.
Therefore, the author, employees, company, affiliates, or any other parties involved in the creation or
promotion of our products are not responsible for any injuries or health conditions that may result from advice,
opinions, and programs represented in this program or any of our training programs or other products. The
information on this website and in the training program are the opinions of the author and are not a
replacement for medical advice. You should consult a physician before starting any diet or exercise program. If
you choose to follow the program without consulting your physician, you are doing so at your own risk. We
claim no responsibility for any injuries you might sustain. The opinions and assertions contained herein are the
private opinions of the author and are not to be construed as official or reflecting the views of the Department
of Defense.
 14 Week PFT Program

This program is purely about PFT performance. If you are looking for additional fitness qualities, you will have
to supplement this workout. The program applies the principles of specificity and progressive overload in a
structured way to ensure that the training load is optimum for quick gains in fitness. It has been tested with
great success by hundreds of Midshipmen at the U.S. Naval Academy. It is a stand-alone program for PFT
performance. Nothing else needs to be added.

Sit-ups Tool

The sit-up portion of the PFT measures muscular endurance, not strength. Muscular endurance can be trained
frequently. Muscular endurance responds well to lots of sub-maximal volume. This means that we do lots of
sets but stop short of failure on each set. By stopping shy of failure, we are able to do much more volume,
which is the key to improvement. I used the sit-up plan below with hundreds of Midshipmen at the U.S. Naval
Academy. It was very effective at increasing pushup and sit-up numbers. Perform the workout 3 times per
week. Choose nonconsecutive days (i.e., Mon, Wed, Fri). Do a set of the pushups, then sit-ups, then pushups
etc. There is no rest between sets. Continue in this fashion until you have completed all sets. You should be
able to complete the sit-up/pushup workout in about 4-7 minutes. Start at the top by selecting the column that
represents your current 2 minute max sit-up or pushup performance. Perform the 5 set workout for that day. If
you get all of the reps, move down to the next workout set in the column for your next workout. When you
complete a column, move to the right one column. When you get to the end, you are ready for 150 sit-ups and
100 pushups. See the sit-up chart on the next page.

Sit-Up Chart
Use perfect form on the sit-ups. If you do partial range of motion during training, you will have a hard time
doing a full range of motion on the test. It is better to reduce your numbers a little bit initially and do them right.
Do them right during training and you will never have a problem.

Run Tools

The run program uses 3 running tools:

Steady: This is a steady pace effort. It is not hard and it is not easy. It is the natural pace you would fall into if
you went out for a long but comfortable run. This is not easy pace. If you had to constantly hold yourself back,
that would be easy pace. Steady is comfortable but you would not describe it as easy. For those who train
with a heart rate monitor, steady would be approximately 70-80% of your maximum heart rate. With steady
paced runs, you don’t run harder over time, you run faster at the same effort level. You can do this by
keeping your heart rate in your target “steady” zone. As you become more fit, you will have to run faster to
achieve the same heart rate. If you don’t have a heart rate monitor, you will have to pace based on effort.
Keep the effort “steady” and eventually your “steady” pace will get faster and faster. Remember, do not
increase the effort of steady runs. Steady pace is also 1:35 to 1:45 (minute:seconds) per mile slower than your
PFT run pace.

Tempo: This is 10K race pace. This is definitely harder than steady pace but not your max pace. It is also
sometimes described as threshold pace. It is about at 90-95% of your max heart rate. This is about :25-:35
(:seconds) per mile slower than your PFT pace. You can either use heart rate to pace your tempo intervals, or
you can periodically race a 10K and use pace. The effort should feel hard but it is not a maximal effort. A
tempo run consists of some easy running and some time spent at tempo pace. This is usually done as easy,
tempo, easy, tempo, easy. The total time spent at tempo pace for a run ranges from 10 minutes to 40 minutes.

VO2 max Intervals: Lots of people call these track intervals. That is because they are usually done on the
track. Heart rate is a poor way to pace these intervals because they are too short. It takes your heart rate 2-3
minutes to reach steady state at a new run pace. As a result, you will be done with your interval before your
heart rate catches up. That is why it is best to do these on the track or on a course with marked distances and
use pace to deliver the right intensity. The most common distances to do these are ¼ and ½ mile repeats.
However, in this program we will be using a range of interval distances in order to work on pacing. These are
done at your 1 mile race pace, which is faster than PFT race pace. They are tough! VO2 max intervals are
done with a 1/1 work/rest ratio. For example, if the work interval takes 3 minutes, the rest period is 3 minutes.
What should you do during your rest interval? You should rest! Seriously, you can jog slowly or walk or
whatever it takes for you to recover. The point is to recover. Run these hard and push the pace. However,
the ideal session would have your pace on your first and last intervals the same. If you are fading in your last
intervals, you are going too hard. Always leave a little gas in the tank and finish felling like you could have
done another one or two. VO2 max intervals are potent medicine. You don’t need many. These intervals are
best done on a track. If you don't have a track, mark out a 3/4 mile straight section of road. Mark every 1/4
mile. Find a friend with a bicycle that has a bike computer/odometer if you do not have a GPS or measuring
wheel. Your car odometer is not accurate enough. If you are on base, you can usually borrow a measuring
wheel from MWR.

You can do your runs on the treadmill. However, you must always use a 1-1.5% grade on the treadmill to
simulate outdoor running. At the end of this workout document there is a miles per hour / minutes per mile
conversion chart that you can use on the treadmill.
 Pull Ups Tool

The pull up chart below is designed to provide a reasonable load and progressive overload plan. Start
somewhere in the chart where you are certain that you can perform all of the reps for that day. Be
conservative. Work your way through the chart, day by day. Be sure to take the off days. If you fail to
complete all of the reps for a day, do not move to the next day. Stay on that day until you can perform all of
the prescribed reps. Nobody will be able to run through all 84 days without missing a rep. Most will stall
several times. It is OK to take some additional off days from time to time. An occasional additional off day will
not have a negative effect on the program and in many cases will be beneficial. Individual recovery ability will
vary. Some people will need more off days. If you are stalling often, alter the program to take off every 6th
day. If you are still stalled, move to every 5th, then 4th. The program is still effective if done every other
day. The goal is to find the right frequency of training to match your recovery ability. Start with the program as
written. Most will be able to handle this frequency for the first month before stalling.

Pull Up Chart

Note: Perform push-ups between sets. Sets of 50% of your max number of would work well. It is important
to do some pushing to balance all of the pulling on this program.
 The Schedule
The sit up program is done 3 non consecutive days per week (i.e., Mon, Wed, Fri). The pull up program is
done 6 days per week unless you have modified the program to include more off days. It does not matter
which days you do pull ups and sit ups and the days that you choose do not have to be consistent from week
to week. The key is to get in the volume each week. You may do the pull up and sit up workouts on the same
day and during the same training session if you want. They may be done before or after your run workout. It
does not matter. Just get the work done.

The run workout is a bit more structured. The plan has 3 phases and uses all 3 run tools. The days of the
week can be changed. The charts below are just examples. However, the order of the runs should be
preserved.

Weekly Run Structure Week 1-4

Mon Tue Wed Thur Fri Sat Sun

20-45 min Steady 20-45 min Steady 20-45 min Steady 30 min steady - -
Run Run Run Run
All runs are done at a steady pace. No hard running yet. Just get in the time. Your pace should get faster at
the SAME EFFORT LEVEL. Most people should start with 20 minutes and build the time over the 4 weeks.

Weekly Run Structure Week 5-8

Mon Tue Wed Thur Fri Sat Sun

Tempo Run 30-45 min Steady 30-45 min Steady Tempo Run - -
Run Run
Use the tempo table below to structure your tempo runs. Use this structure for both tempo runs each week.
The numbers in the cell are minutes at each pace.

Tempo Table - Minutes Run at Each Intensity

Easy Tempo Easy Tempo Easy

Week 5 5 10 5 5 5
Week 6 5 7 5 7 5
Week 7 5 10 5 10 5
Week 8 5 12 5 12 5

Weekly Run Structure Week 9-14

Mon Tue Wed Thur Fri Sat Sun

Tempo Run 30-45 min Steady VO2 Max 30-45 min Steady Tempo Run - -
Run Intervals Run
Use the tempo table below to structure the tempo runs. Use the VO2 max interval table for your interval
session. Use the pacing chart for intervals to time your intervals. Use the pace associated with your goal PFT
pace. Be realistic about your goal PFT pace.
 Tempo Table - Minutes Run at Each Intensity

Easy Tempo Easy Tempo Easy

Week 9 5 12 5 12 5
Week 10 5 12 5 12 5
Week 11 5 15 5 15 5
Week 12 5 15 5 15 5
Week 13 5 15 5 15 5
Week 14 5 15 5 15 5

VO2 Max Interval Table

Interval # Intervals Rest

Week 9 1/2 mile 3 Long as interval duration
Week 10 1/2 mile 3 Long as interval duration
Week 11 1/2 mile 4 Long as interval duration
Week 12 1/2 mile 4 Long as interval duration
Week 13 1/2 mile 5 Long as interval duration
Week 14 1/2 mile 5 Long as interval duration

Tempo Runs: The biggest mistake that most people make is running the easy part too hard and the hard part
too easy. Make sure that the easy part is easy, so the hard part can be hard. The only mistake you can make
on the easy part is to run too fast. You can walk a little if you need to but get back to a slow jog as soon as you
can. Keep a steady pace on the tempo intervals. The tempo portion is run at tempo pace (10K race pace, or
slightly slower than PFT pace). Don't start too fast and fade. The goal is a steady, consistent pace
throughout.

VO2 Max Intervals: The most common interval distance is 1/2 mile. The reason that they are so popular is
because they work! Use a 1/1 work to rest ratio. The intervals are not all out. They are done at slightly faster
than your goal PFT pace. If you are fading and your last interval is significantly slower, you are going too fast
on your first intervals. The goal is to achieve a consistent pace on all intervals. If you are finishing your
intervals feeling good and are hitting all of your split times, you can increase the pace of your intervals for the
next workout, but do so conservatively. Do a warm up lap or two before the intervals.

Pacing Chart For Intervals

Interval 16:00 18:00 20:00 22:00 24:00 26:00 28:00 30:00 32:00

PFT PFT PFT PFT PFT PFT PFT PFT PFT

1/2 mile (4) 2:30 2:50 3:10 3:30 3:50 4:10 4:30 4:50 5:10
These are the interval times that correspond with the PFT run time on top.

Tuesday and Thursday Steady Paced Runs: Keep these runs relaxed and do not exceed the steady pace.
Try to work on running with good posture and a relaxed upper body. One of the steady paced runs is optional.
You can skip it or, if you are feeling good, you can do the run. You should probably skip it if feeling fatigued
though.

You can do some (or all) of the runs on a treadmill. If you use a treadmill, make sure that you use a 1-1.5%
grade (incline) so that the work rate is equivalent to running outdoors. The chart below converts miles per hour
to minutes per mile pace.
Miles Per Hour to Min/Mile Conversion

MPH Min/Mile
4 15:00
4.5 13:20
5 12:00
5.5 10:55
6 10:00
6.5 9:14
7 8:34
7.5 8:00
8 7:30
8.5 7:04
9 6:40
9.5 6:19
10 6:00
10.5 5:43
11 5:27
11.5 5:13
12 5:00
12.5 4:48
13 4:37