| training.strengthengine.com 2 Mile Armed Forces PFT Running Program |
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Week 1 |
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Workout 1 |
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Workout 2 |
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Workout 3 |
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28 Min @ 70% |
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26 Min @ 75% |
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30 Min @ 70% |
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Week 2 |
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Workout 1 |
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Workout 2 |
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Workout 3 |
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30 Min @ 70% |
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28 Min @ 75% |
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Run 2 miles for time |
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Week 3 |
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Workout 1 |
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Workout 2 |
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Workout 3 |
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32 Min @ 75% |
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32 Min @ 80% Interval |
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34 Min @ 70% |
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Week 4 |
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Workout 1 |
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Workout 2 |
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Workout 3 |
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32 Min @ 70% |
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34 Min @ 80% Interval |
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32 Min @ 70% |
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Week 5 |
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Workout 1 |
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Workout 2 |
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Workout 3 |
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32 Min @ 70% |
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Run 2 miles for time |
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32 Min @ 70% |
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Week 6 |
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Workout 1 |
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Workout 2 |
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Workout 3 |
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30 Min @ 75% |
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38 Min @ 70% |
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34 Min @ 80% Interval |
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Week 7 |
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Workout 1 |
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Workout 2 |
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Workout 3 |
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30 Min @ 75% |
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42 Min @ 70% |
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Run 2 miles for time |
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Week 8 |
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Workout 1 |
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Workout 2 |
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Workout 3 |
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36 Min @ 75% |
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44 Min @ 70% |
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42 Min @ 80% Interval |
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Week 9 |
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Workout 1 |
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Workout 2 |
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Workout 3 |
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32 Min @ 80% Interval |
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46 Min @ 70% |
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Run 2 miles for time |
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Week 10 |
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Workout 1 |
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Workout 2 |
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Workout 3 |
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30 Min @ 75% |
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40 Min @ 75% |
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28 Min @ 80% Interval |
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Week 11 |
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Workout 1 |
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Workout 2 |
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Workout 3 |
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Run 1 (yes 1) mile for time |
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48 Min @ 70% |
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Run 2 miles for time |
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Week 12 |
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Workout 1 |
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Workout 2 |
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Workout 3 |
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38 Min @ 70% |
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30 Min @ 70% |
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Run 2 miles for time |
This cardiovascular workout is specifically designed to improve your
running time for the 2 mile race. It uses the concepts of periodization,
meaning the workout intensity levels and duration of training are
progressed to ensure the most efficient increases in performance with a minimum
occurrence of overtraining or injury.
I have given you the duration of the workout in minutes. The intensity of the
workout is displayed as a percentage (%) of your age predicted maximum heart
rate. The formula for determining your age predicted max heart rate (APMHR)
is simply taking the number 220 and subtracting your age. Now, the percentage
shown for each workout is taken from your APMHR. For example: If you are 30
years old and the workout calls for you to run 28 Min at 70% of your APMHR
this means that you should run for 28 minutes with your heart rate at 133
beats per minute. (220 - 30 = 190, 190 X .70% = 133) Very simple!
Finally, when it says Interval in the workout description, this simply
means that you need to elevate your heart rate up to the prescribed intensity
for 1 minute, then you can slowly jog for 2 minutes, then repeat the fast run
for 1 minute, then slow jog for 2 minutes etc. You continue doing these
intervals until the duration of the workout is completed. Always cool down
by walking for a few minutes after these very hard workouts!
Ideally, you should also begin training on the 3-Day Armed Forces Program
in training.strengthengine.com. This will give you the best overall level of health and
fitness. I promise you, you won't have any trouble passing any of your
required physical testing after you have completed these 12 weeks of running
and lifting!
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