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Beginner 8 Week ROTC / APFT Fitness Prep


Kara Sasser

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8 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
0:36 hrs 0:31 hrs
Strength x3
0:03 hrs 0:06 hrs
Day Off x1
—— ——
Walk 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
Day Off
—— ——
0:23 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Kara Sasser

TriCoach Georgia

Boston Marathon Qualifier
Sub-12hr Ironman
Kara Sasser (aka Coach Angel K) is a USAT Certified Level 1 Triathlon Coach. An encouraging, easy to talk to, but no- nonsense coach, Kara welcomes athletes of all levels who are willing to put in consistent training. You can join me and the TriCoach Georgia community (which in fact has members from all over the country- and the world!), to get all the support you need in taking your swim | bike | run game to the next level.

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