Most of the time, I receive emails from people who are seeking to pass their PFT, and just as many who wish to max out their PFT scores for their age group.
Stew, I'm active duty Navy and am planning to run a marathon this November in San Antonio. I was looking at a more all-around fitness plan this time, and would like to use a hybrid of one of your plans along with the intermediate plan from the website. I've found that cross training seriously reduces my running injuries plus helps me lose weight and stay interested! If there's a plan you already have for marathon training, please let me know which one it is. Or, if you could look over my schedule and offer any advice, I'd appreciate it.
Also - I just did my PRT, did outstanding high on pushups, outstanding medium on the run (can't seem to shave off those last 37 seconds) and then GOOD LOW on curl ups. What can I DO to get my numbers up? I did tons of core training beforehand and progress is so slow. I don't believe in shooting for minimum standards, my goal for the next PRT is outstanding in all! I'm going to try your plan this next time around, but for extra effort, is it ok to do abs daily?
I like your plan - makes sense to mix in some non impact aerobics like these I do often (swimming, rowing, biking, etc...). You should check out many examples of great non impact workouts.
Also see other running plans if you need some optional training plans to get you over a hump.ALL Running Plans
Usually there are one or two things that give out on you when running. It is either your lungs or your legs. The cross -- training and running plans above will help you with training your cardio vascular system for the long distance running you are doing but if you feel your legs are giving out too early try this: Run and Leg PT for Endurance. Mixing in these workouts along with some goal paced intervals will help reduce your 1.5 mile run time by training in your goal zone.
For the situps, it sounds like your problem with sit-ups could be just a pacing issue if you do lots of core work already. Most people burn themselves out by starting too fast. You have to remember, both the sit-ups and the run in a fitness test are pacing events. You never would start off a 1.5 mile run with a 1/4 mile sprint right? Too many people start off the sit-up portion and get 30-35 sit-ups in the first 30 seconds only to fail the test in the next minute and a half and not match your first thirty second score. If you pace your first 30 seconds and shoot for 20 sit-ups, you will find that maintaining that pace for the whole two minutes will be easier to do and the score of 80 in two minutes is right there. I have seen people fail this test one day only to pass it the next day by learning this technique. They did not get stronger in a 24 hour period -- only smarter!
Try this too about 3-4 weeks before your next physical fitness test:
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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. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at firstname.lastname@example.org.
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