Basic 3-Month Pass Your PFT 1.5 Mile

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:26

Time to pass your military or law-enforcement PFT!! This 3-month basic training plan guides you to a strong 1.5-mile run. Goal times are not provided. Your personal results are NOT guaranteed. IF YOU COMMIT TO PASS YOUR PFT, YOU WILL GET FASTER.

YOU MUST CHECK WITH YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM.

Visit GreenRunnerLA.com for custom PFT support and advice.

Sample Day 1
0:30:00
30-Minute Easy Run

Do 1 set of your push-up PFT goal (no time limit). 30-minute conditioning run. Run for 30 minutes at an easy, talking pace.

Sample Day 3
0:30:00
30-Minute Easy Run

Do 1 set of your push-up PFT goal (no time limit). 30-minute conditioning run. Run for 30 minutes at an easy, talking pace.

Sample Day 6
3mi
3 Miles Easy

Do 1 set of your push-up PFT goal (no time limit). Run for 3 miles at an easy, talking pace.

Sample Day 8
0:30:00
30-Minute Easy Run

Do 2 sets of your push-up PFT goal (no time limit). 30-minute conditioning run. Run for 30 minutes at an easy, talking pace.

Sample Day 10
0:30:00
30-Minute Run

Do 2 sets of your push-up PFT goal (no time limit). 30-minute conditioning run. Run for 30 minutes at an easy pace. Goal: Cover more distance.

Sample Day 13
3mi
3 Miles

Do 2 sets of your push-up PFT goal (no time limit). Run 3 miles at your best effort.

Sample Day 15
0:30:00
30-Minute Run

Do 2 sets of your push-up PFT goal (no time limit). Run for 30 minutes. Goal: Cover more distance.

Martise Moore
|
GreenRunner

As your Run Faster Coach, I'll help you run faster for your sport, road race or PFT (physical fitness test). -Former USC scholar-athlete and four-time sprint-hurdle state champion