Stew’s Favorites: PT and Running

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Airmen run as part of physical fitness assessment
U.S. Air Force Staff Sgt. William Weldon, 145th Mission Support Group, calls out lap times to airmen during the running portion of the physical fitness assessment at the North Carolina Air National Guard (NCANG) Base, Charlotte Douglas International Airport, Dec. 2, 2017. (Tech. Sgt. Anthony Ballard/North Carolina Air National Guard)

It is testing-focus month for us in August and September (first week), so we tend to mix in fitness-testing elements with workouts.

Here is one we did to help with PT and running:

PT test:

  • Pull-ups max
  • Push-ups two minutes
  • Sit-ups two minutes
  • Two-mile timed run

Repeat five times.

  • Hill runs or quarter-mile sprints
  • Rest with 100-meter walk

Run two miles of intervals: 

  • Easy half-mile
  • Timed half-mile
  • Easy half-mile
  • Timed half-mile

PT test:

  • Pull-ups max
  • Push-ups two minutes
  • Sit-ups two minutes

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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