How to Prepare for an Army PT Test Run

Jogging is an important part of physical training for the military.

The Army Physical Training (PT) test consists of three exercises: sit-ups, push-ups and a two-mile run. If distance running is new to you and you are getting ready for Basic Training, here are some training tips to prepare for the run. Ideally, you'll start practicing for the two-mile run several weeks before heading off to Basic Training.

Things You'll Need

• A good pair of running shoes

Instructions

1. Know is what is expected of you. The three exercises in the PT Test are scaled by age and sex. You have to score a minimum of 60 points in each exercise, and the score necessary to 'max' the exercise or get 100 points differs by age as well.

2. Visit apft-standards.com to see what kind of running time you are expected to achieve. For example, if you are a male who is 22 to 26 years old, you will max the test if you can run the two miles in 13 minutes. You need to complete the run 16 minutes and 36 seconds or less to get 60 points. That may seem daunting, but if you have four to six weeks before you ship out, you can do it.

3. Stretch and warm up before starting your practice runs. Stretch the insides and back of your thighs especially. If you are not a runner, start off with an easy jog at your school track. Don't worry about time, just see how you feel. Do at least two laps (1/2 mile) each day for three days. Even if you are just shuffling, that's OK. Try to establish an easy jogging pace that you can go at. By the second week, try to get that distance up to four laps, which is one mile. At the end of the week, see what your time is for an easy one mile run, don't kill yourself. Take a rest day after every four or five days.

4. Add two more laps to to your regular jog in the third week to get your distance up to 1.5 miles. Do a timed 1.5-mile run at the end of the week and then take a rest day. You should be feeling pretty comfortable by this time, you just have to build up your endurance.

5. Try to start improving your speed after the third week. See if you can change your speed to an actual run on the back straightaway on each lap and then ease back down to your jog again for the rest of the lap. Don't sprint on the back straight, just kick it up a notch or two. By the fourth week, it's time to get your distance up to two miles.

6. Continue to do a two mile run four or five times a week and try to mix in longer stretches of real running. This will continue to help build up your endurance. By the time you get to Basic Training, you should be ready for long runs at a solid pace.

Tips & Warnings

• Don't hurt yourself by running in cheap running shoes. You will be putting a lot of miles on them. Go to a sporting goods store if possible, and they will assess your weight and stride and fit you with shoes that are right for you.

• Stretch your muscles again in the evening to keep loose.

• When you actually take the PT Test, everyone will start too fast. You know your pace. Stick with it and you will pass many of them shortly.

Resources

• APFT Standards