Master the Navy PRT 6 week plan

Average Weekly Training Hours 03:09
Training Load By Week
Average Weekly Training Hours 03:09
Training Load By Week

This plan focuses on mastering the Navy physical readiness test which is Max push-ups in 2min, Max sit-ups in 2min, and 1.5 mile run.
This plan also has workouts to increase your overall strength, endurance, and flexability. If you have any questions about the plan, like the facebook page at and ask them there.

Sample Day 2
Sprint Treadmill Run Workout

Warm-up 5-10 minutes, then complete 10x30 second efforts at 1.0 incline and maximum sustainable pace (about 2-3mph faster than your "comfortable" aerobic run pace). Easy aerobic 90 second effort after each 30 second effort. Good cool-down.

Sample Day 3
Track Push-up/ Sit-up Prep

Find a track or loop you can run.
Warm-up with some jumping jacks, arm circles, leg swings, and squats.
Then do 10 push-ups and 15 sit-ups followed by a medium paced lap around the track. Repeat 4 times.
Cool down with an easy jog/walk.

Sample Day 4
Run Strides

After a 5-10min warm up run find a slighlty down hill path preferably on a grass. Then do 10 "strides" running at just below a sprint or 90% effort pace for 20sec focusing on perfect form. Aim for 30 right foot strikes in each stride. Walk back to the start for recovery then repeat. Cool run for 5-10min

Sample Day 5
Run Progressive Strength

Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical trainer, then complete the following exercises.
Main Set: Complete the following exercises as a circuit, 2–3x through, with 60–90 sec rest after each set.
Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.

Sample Day 6
Crosstrain- (Swim, Bike, Hike, Row, etc.)

Do 45min-1 hour of an endurance acitivity. Have fun! Enjoy a Mtn. bike ride, go swimming, try rock climbing, etc.

Sample Day 6
Push-ups/ Sit-ups endurance

Warm-up with some jumping jacks, arm circles, leg swings, and squats.
Then do 10x5 pushups in 2min
Rest for 2min
Then do 15x5 sit-ups in 2min
Cooldown with some light stretching

Sample Day 7
Distance Foundation Run For Aerobic Endurance

Goal is foot turnover of 90+rpm, relaxed forward lean, tall, proud form, steady breathing and focus.

Bradley Haag
Bend Fitness

I specialize in working with beginner to intermediate triathletes, duathletes, & cyclists. With that said I'm always willing to lend assistance to those with different goals, please don't hesitate to contact me for more information.