Disclaimer up front:
I am not a medical doctor and I don’t try and play on on the internet. Do not start this training plan or ANY workout unless you are physically able. Check with your Doctor before performing any of these exercises. If you would like a customized pushup training plan contact me here.
The principles for this Navy PRT 1.2 Mile Run Training plan were taken from Stew Smith’s material and Tim Ferriss’ 4 Hour Body. The principles on the importance of rest was taken from Crossfit. Following the below run training plan will give you a solid cardio workout and should get you a medium excellent on the Navy PRT.
Week One through Week Four
- Monday — Speed Work: Run 1/2mile (880yds) @ goal pace, walk for 4-5 min, repeat 4-6 times
Do this at 85% max effort (push, don’t kill yourself) - Tuesday — Distance Work: Depending on your fitness level run 1-4 miles at a comfortable pace. (We will up this distance each week)
- Wednesday — Easy Run: Run 1 mile at your goal pace, then do your normal workout
- Thursday — Speed Work: Run 1/4 mile (440yds) @ goal pace, walk for 2-3 min, repeat 5-10 times. Do this at 85% max (push, don’t kill yourself)
- Friday: Take the Navy PRT at 100% effort (Run/Pushup/Situp) and record your scores
- Saturday: Rest from everything lower body. If you like you can do low impact stretching.
- Sunday: Rest from everything lower body. If you like you can do low impact stretching.
Week Five
- Rest from all running. This is critical for new runners and those that are on the heavy side. Shin Splints are a very common injury for those in this catagory, and the week off helps reduce this risk
Week Six onward
Re-evaluate your times and goals, reset your goal pace based on your new speed.
- Monday — Speed Work: Run 1/2mile (880yds) @ goal pace, walk for 4-5 min, repeat 4-6 times
Do this at 85% max effort (push, don’t kill yourself) - Tuesday — Distance Work: Depending on your fitness level run 1-4 miles at a comfortable pace. (We will up this distance each week)
- Wednesday — Easy Run: Run 1 mile at your goal pace, then do your normal workout
- Thursday — Speed Work: Run 1/4 mile (440yds) @ goal pace, walk for 2-3 min, repeat 5-10 times. Do this at 85% max (push, don’t kill yourself)
- Friday: Take the Navy PRT at 100% effort (Run/Pushup/Situp) and record your scores
- Saturday: Rest from everything lower body. If you like you can do low impact stretching.
- Sunday: Rest from everything lower body. If you like you can do low impact stretching.
Congrats and well done,!! If you finished this Navy PRT training run workout please e-mail me and let me know how it went.