The Army Physical Fitness test, also known as the APFT, is a three-part physical test used to test your cardio fitness, strength and endurance during Basic Combat Training. Passing the APFT is a requirement for graduating Basic Combat Training and continuing your career with the Army.
The following 10 week plan is programmed to help you achieve a sub 14 min 2 mile run while also preparing you for the rigors you will face in Boot Camp and after. In order to achieve this, the plan not only includes running workouts, but also cross training, strength/core training, and video resources to help with the following:
Running Form
Injury Prevention
Foam Rolling/Stretching
Properly using your Heart Rate Monitor/Pace Device and Training Peaks to get the most out of them
Common Injuries and how to identify and prevent their onset (foot/achilles/knee etc)
Example: https://youtu.be/CWFONNaRtGg

One of the common problems I’ve encountered with typical APFT Plans is that while they help recruits prepare for the 2 mile running test, they fail to educate and prepare the recruit for the mileage and training they will do beyond that. This plan focuses on training recruits so that they will not only improve their 2mile test but also build up their aerobic base and durability to handle more training later on, while simultaneously educating them on proper form, cross training, and recovery modalities to help keep you healthy. We do this by focusing 80% of the training on slow easy runs using Heart Rate Zones and strength/core training, while 20% of the plan is focused on high intensity and faster paced training and including multiple video/educational resource links.

The only equipment you will need for this plan is a heart monitor and each plan purchase comes with a no charge introductory phone call to go over everything with you, one on one.

This is an intermediate/advanced shorter plan for an athlete who is already running 25+ miles a week and has not taken significant time off before starting the plan. If you are an intermediate/advanced athlete who has taken a step back before training for the APFT, please look into my 16 week APFT training plan.

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