Air Force Run Training Plan

Disclaimer up front:

I am not a medical doctor and I don’t try and play one 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 Air Force 1.5 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 Air Force PT Test.

Week One through  Week Four

Monday — Speed Work: Run 1/2mile (440yds) @ 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 (220yds) @ goal pace, walk for 2-3 min, repeat 5-10
times. Do this at 85% max (push, don’t kill yourself)
Friday: Take the Air Force PT test 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. If you are feeling shin splints starting, stop from all running, rest and Ice.

Week Six onward

Re-evaluate your times and goals, reset your goal pace based on your new speed.

Monday — Speed Work: Run 1/2mile (440yds) @ 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 (220yds) @ goal pace, walk for 2-3 min, repeat 5-10
times. Do this at 85% max (push, don’t kill yourself)
Friday: Take the Air Force PT test 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 workout please e-mail me and let me know how
it went.