Tactical Fitness: The Best Way to Run a 300-Meter Sprint After the PFT

A Georgia Army National Guardsman sprints during Army combat fitness testing training.
Georgia Army National Guard Sgt. Brandon Henderson, a paralegal noncommissioned officer with the Marietta-based, 1732 Trial Defense Service, completes the sprint event during Army combat fitness testing training at Clay National Guard Center, Marietta, Georgia, Jan. 11, 2020. (Sgt. 1st Class R.J. Lannom Jr./U.S. Army National Guard photo)

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 (push-ups, 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 300-meter runs (4-5 in total). Learn a strategy that works for you.
  • Try the 300 meters in stages:
    • First 100 -- 80% full speed
    • Second 100 -- 90%-95% full speed
    • Last 100 -- 100% full speed

See what that does. People often start out at 100% and fade away over the next 200 meters. Make sure your fuel is high, too, because this is a sugar burner. Learn how to eat and hydrate before and during the test.

Check out this article about proper nutrition and fitness.

Also, learn how to transition from each event.

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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