Basic 3-Month Pass Your PFT 1.5 Mile & 300M

Average Weekly Training Hours 01:10
Training Load By Week
Average Weekly Training Hours 01:10
Training Load By Week

Time to Pass Your PFT!! This 3-month basic training plan guides you to strong 1.5 mile runs and 300 meter sprints. 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. Get your free "How To Run Faster NOW" report at PassYourPFT.com.

Sample Day 2
0:30:00
30-Minute Easy Run

30-minute conditioning run. Run for 30 minutes at an easy, talking pace.

Sample Day 4
0:30:00
30-Minute Easy Run

30-minute conditioning run. Run for 30 minutes at an easy, talking pace.

Sample Day 7
0:30:00
3 Miles Easy

Do 3 sets of 20 push-ups. Run for 3 miles at an easy, talking pace.

Sample Day 9
0:30:00
30-Minute Run

Do 3 sets of 20 push-ups. 30-minute conditioning run. Run for 30 minutes at an easy, talking pace.

Sample Day 11
0:30:00
2.5mi
30-Minute Run

Do 3 sets of 20 push-ups. 30-minute conditioning run. Run for 30 minutes at an easy pace. Goal: Cover more distance.

Sample Day 14
0:34:00
3mi
3 Miles

Do 3 sets of 20 push-ups. Run 3 miles at a 11:20/mile pace.

Sample Day 16
0:30:00
3mi
30-Minute Run

Do 3 sets of 20 push-ups. 30-minute conditioning run. Run for 30 minutes at an easy pace. Goal: Cover more distance.

Martise Moore
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GreenRunner

I'll supercharge your running confidence and help you achieve personal bests. -Former USC scholar-athlete and four-time sprint-hurdle state champion.