Tactical Fitness With Stew Smith: 300m Sprint After the PFT

Sprinting on the track.

Hi Stew,

I am former military (Army) and I have to ace the FBI Fitness test. It is almost exactly like the Army and Navy PFT (pushups, sit-ups, 1.5 mile run), but there's an added 300m sprint.

Unfortunately, I severely lack in the 300 meter sprint. My current time is 69 seconds and the 52 second minimum seems almost impossible to achieve. Do you have any advice on how to improve?

Hey there,

Here is what I would try:

  • Do daily 300m runs (4-5 in total). Learn a strategy that works for you.
  • Try the 300m in stages:
    • First 100m – 80% full speed
    • Second 100m – 90-95% full speed
    • Last 100m – 100% full speed

See what that does. Often people start out 100% from the start and fade away over the next 200m. Make sure your fuel is high too, because this is a sugar burner. Learn how to eat and hydrate prior to and during the test.

Check out this article on proper nutrition and fitness.

Also, learn how to transition from each event. This article should help you take on the whole test.

Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS).  There are also over 800 articles on Military.com Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Latest Fitness Books:  Navy SEAL Weight Training and Tactical Fitness

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