Eight Week Running Program – APFT
The two mile run is the most difficult event for most soldiers taking the US Army Physical Fitness Test (APFT). However, with proper preparation, it can be passed very easily. The test itself is simple, you will run two miles without stopping on either a track or a flat stretch of road (the Field Manual allows for no more than a 3% grade). Headphones are not allowed, so I recommend that you do at least some of your training sans music to prepare for it.
The following workout schedule can be easily modified to your schedule and individual needs. One day should elapse between each workout, in order to rest the body and avoid shin splints. The two mile run on the first workout of each week should be completed in an environment similar to what you will be tested in (IE a track or measured straight line distance). The day two run should be ran or jogged at a slower pace than your two mile run and you should be able to maintain a steady breathing pattern throughout the workout. On day three, run as fast as you can for the shorter amount of time, then jog for the larger amount of time. Complete the number of sets indicated without stopping. For instance, 60/120 x 4 means you sprint for 60 seconds, jog for 120 seconds, and then repeat that sequence three more time.
|Week 1||Day 1: 2 Miles Timed||Day 2: 25 Minute Run/Jog||Day 3: 60/120 x 4|
|Week 2||Day 1: 2 Miles Timed||Day 2: 30 Minute Run/Jog||Day 3: 60/120 x 5|
|Week 3||Day 1: 2 Miles Timed||Day 2: 30 Minute Run/Jog||Day 3: 90/120 x 4|
|Week 4||Day 1: 2 Miles Timed||Day 2: 30 Minute Run/Jog||Day 3: 90/120 x 5|
|Week 5||Day 1: 2 Miles Timed||Day 2: 35 Minute Run/Jog||Day 3: 120/180 x 4|
|Week 6||Day 1: 2 Miles Timed||Day 2: 35 Minute Run/Jog||Day 3: 120/180 x 5|
|Week 7||Day 1: 2 Miles Timed||Day 2: 40 Minute Run/Jog||Day 3: 90/120 x 8|
|Week 8||Day 1: 2 Miles Timed||Day 2: 45 Minute Run/Jog||Day 3: 120/180 x 6|