Stew’s Favorites: PT and Running

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)

Military.com | By Stew Smith, CSCS®

Published December 03, 2015

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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Related Topics: Military Fitness Tactical Fitness Workouts Running and Cardio

Stew Smith, CSCS®

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 his Fitness eBook store and the Stew Smith article archive on Military.com. Contact Stew with your comments and questions at stew@stewsmith.com. Read Full Bio

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