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Air Force Basic Military Training Physical Fitness Test (BMT) 2 and 1.5mile Run 10 week Beginner

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Coach Matt Powered

All plans by this Coach


10 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

United States Air Force Basic Military Training is an eight-week program of physical and combat training required in order for an individual to become an enlisted Airman in the United States Air Force or enlisted Guardian in the United States Space Force
The following 10 week plan is programmed to help you prepare for the 2 and 1.5 mile run test portion while also preparing you for the rigors you will face during BMT 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)

One of the common problems I’ve encountered with typical Military Training Plans is that while they help recruits prepare for the 2 and/or 1.5 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.

This plan for the recruit who does not have an endurance running background or who has taken significant time off from training and starts very slowly, if you have been running 20+ miles a week then you may be better suited to one of my intermediate/advanced plans. However, if you have the time, it’s almost always better to start on a plan slightly easier than what you could have chosen than a plan that is a bit too difficult.

Testimonial quotes
“Whatever goal it is that you wanna go crush, go get a plan and get Coach Matt, because you’re in the right place” -Jake Doty, United States Navy Seals

“No matter how fast or slow, young or old, or athletic background, Coach Matt can help you achieve your personal athletic goals!” -Sarah Foster

“Matt brings an incredible breadth of knowledge to the table, which he uses to train all manner of athletic abilities, from first-timers to professionals” -Sean Harrington, 2018 Collegiate Triathlon National Champion

“I have never had a coach that knew me as well as Matt does. He knows how to motivate me, how to piss me off, my strengths as an athlete, my weaknesses as a person, and uses all of this to brew up a methodical training program designed for me and only me to succeed.” -Rod Farvard, 100 mile Course Record Holder at Red Rock Ultra Run

“Big or small, young or old, slow or fast... no matter who you are, Coach Matt will be attentive and consistent in leading you towards improvement and success.” -Vanesa Vinluan

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
02:35:00 01:00:00
Other x3
01:06:00 00:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
02:35:00 01:00:00
01:06:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Matt Ison

Coach Matt Powered

10 years experience as a one-on-one endurance coach including working with hundreds of athletes both local and abroad while simultaneously being the Head Coach of the University of California Santa Barbara (UCSB) Triathlon Team. I've coached beginners through their first event all the way up to professional Ironman athletes.

  • 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.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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