Beginner 8 Week ROTC / APFT Fitness Prep
Kara SasserAll plans by this Coach
Build your running fitness and strength to perform your best on military fitness tests. Start with a run/walk method and gradually build up to a 2 mile run. Strength workouts focus on push-ups and sit-ups first by reps for form, then by time to max out the number of reps you will be able to perform in 2 minutes. Additional bodyweight exercises are included to support balanced strength.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:36 hrs||0:31 hrs|
|0:03 hrs||0:06 hrs|
Day Off x1
|0:23 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:36 hrs||0:31 hrs|
||0:03 hrs||0:06 hrs|
||0:23 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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