Help with the PT test. Any advice?

2015-01-29T16:10:15-05:00

So, I've had trouble with my run on the PT test, ever since I could remember. I always pass, but with 30 seconds to spare. After my sit-ups my legs are exhausted and then the 2-mile run starts and by the 1st mile I am pretty much done with the fast running Any tips on how to get my run time down? Anyone in the Easley, sc area who needs a workout partner?

Response by SSG Private RallyPoint Member made Jan 29 at 2015 4:13 PM

2015-01-29T16:13:13-05:00

Run fartleks.

Response by Sgt Jennifer Mohler made Jan 29 at 2015 4:14 PM

2015-01-29T16:14:09-05:00

Run your test course over and over. This is what helped me. When I was AD this was my biggest issue for all 8 years.

Response by Sgt Aaron Kennedy, MS made Jan 29 at 2015 4:18 PM

2015-01-29T16:18:06-05:00

If the run is your problem.

Try running longer.

It's a 2 mile run. Try doing the training program for a 10k (6.2 miles). If you are able to run 6.2 miles, you will not be tired at the 1 mile mark.

Check out the Hal Higdon Training Program

http://www.halhigdon.com/training/51122/10-K-Training-Guide-Novice-Program

By running longer, you build up endurance, and that will actually make your shorter runs faster.

Hal Higdon Training Programs

Runners World magazine writer, answers running questions and provides training programs. Hal Higdon has been writing and running for half a century. After participating in eight US Olympic Trials between 1952 and 1968, Higdon continued to participate in 111 marathons. Runners know Higdon best for his insightful articles on training and racing for Runner's World since 1966.

Response by SGT Private RallyPoint Member made Jan 29 at 2015 4:33 PM

2015-01-29T16:33:18-05:00

Try doing as many unassisted sit-ups. You will use more of your core instead of your thighs and hip flexor muscles so when you do an actual APFT they wont tire your legs as much and you can do more. As for the run try doing timed or distance sprints, 60/30's, and 3-4 mile runs. You just have to work at it. Ive had the same problem but then again we are always running 3-5 miles daily in my platoon for the last 7 years. Hope this helps you some.

Response by SFC Private RallyPoint Member made Jan 29 at 2015 5:00 PM

2015-01-29T17:00:53-05:00

I used to have the same problem with my legs getting tired after doing sit ups. I started moving my legs until I found the perfect position for me, and now I do at least 80 every pt test and don't feel a thing on my legs. As far as improving your 2 mile run time, I suggest 30/60's and 60/120's

Response by SFC Istvan Nagy made Jan 29 at 2015 5:12 PM

2015-01-29T17:12:38-05:00

Hi,
In addition to the aforementioned, bicycle riding is another great way to improve your running performance. When I got to Germany my running time wasn't so great, so I purchased a bike and started to ride it 3X a week, straight ways and/or up and down on the nearby hills. After just three weeks, I noticed a minute improvement over the previous run time and after three months, I shaved 3:25 off my run time. With that new score I was able max the PT test again. With all of these ideas, I know that you can find the way to improve your run time. Good luck!

Response by CW5 Private RallyPoint Member made Jan 29 at 2015 5:12 PM

2015-01-29T17:12:39-05:00

Have you practiced the PT test during your workouts, SPC Private RallyPoint Member? Especially the sit-ups and then the run, with the standard rest time. Try to get at the front of the line for sit-ups, assuming there's a line. That will leave you more time to rest between the sit-ups and the run. Finally, stretch and walk around after the sit-ups. I'm sure you can improve on this.

My first advice is to "train like you fight." In other words, practice the APFT during your workouts. Maybe not every workout, but at least once a week.

Also, if you're trying to "kill" on sit-ups, back that off a little and leave yourself some (more) energy for the run.

I guess those are some random thoughts. Getting a workout buddy, as you mentioned in your post, is a great idea as well.

Response by SPC David S. made Jan 29 at 2015 5:26 PM

2015-01-29T17:26:44-05:00

Do unassisted sit-ups to build up your core and start running sprints- 40yds, 100yds, 200yds. This will not only help with your running but will also do wonders for your core.

Response by LTC Private RallyPoint Member made Jan 29 at 2015 6:03 PM

2015-01-29T18:03:15-05:00

SPC Private RallyPoint Member do you go to gold on your situps? The one issue I know some people have is they go for 300 (yes what I am about to say will upset some) and wear themselves out and it hurts their run. Try to do less on your next test and see if that helps your run. No reason to do 80 situps if you hit max at 75 or whatever the case may be, etc. and then fail the run. I know I had to adjust the number of situps due to it affecting my run as I was injured one time during that event previously.

Response by SPC Stewart Smith made Jan 29 at 2015 6:14 PM

2015-01-29T18:14:12-05:00

I am fairly certain that everyone is going to suggest variations on sprints so I will cut straight to the chase and tell you that's not your problem considering you probably get plenty of cardio every morning in PT.

Here's my take:

Your sit-ups: you are pulling with your legs instead of tightening your abs to do a sit-up. Try positioning your legs a bit differently so you cannot do that and you're forced to use your abs more. That's the only good advice I have for that.

The run: Weighted squats and lunges. Squats here and squats there. Nice deep squats. Don't cheat yourself by going half way down. Get some kettle bells and lunge for roughly 50 feet. Stop every 10 feet and do 10 squats. You will build some much needed muscle tone in your legs that running doesn't do for you. Even after 30 days you will see very improved results AND your thighs will slim down considerably.

I would also like to point out that I used my painful knees as an excuse to not do full deep squats/lunges. It wasn't a lie. They were very painful. But after a while the pain stopped and the clicking and grinding in my knees stopped and they stopped hurting. And it's not like I just stopped feeling the pain or got used to it, it genuinely went away.

I had the exact same problem for so long. And my leadership couldn't believe that I could max out push-ups and sit-ups and do so terribly on my run. Not until I started doing weighted squats and lunges did I improve. True story.

Response by SGM Erik Marquez made Jan 29 at 2015 6:17 PM

2015-01-29T18:17:18-05:00

1st, the APFT is a test, so you need to practice the test for optimum results. In addition to general muscle and cardiovascular fitness training.
2nd, get two work out buddies, work as a team on correct form... one buddy out at a time, ONLY observing, correcting form.
3rd, Core, Core, Core... build the core. there is more to it that I could possibly type, so let your Google fu do the work for me. I prefer freehand muscular exercises over machine stuff
4th, Very your run training, Sprints (speed), fartlek (speed and endurance), long runs (cardo and muscle endurance)
Diet ...and Hydration Both very important both in training and for several days prior to the event.
There is no Magic solution or training trick.. only hard work, trial and error to find what causes YOUR body to respond to work with increased strength and endurance.
Unless your physical fitness is at the trained athlete level, you can not train up for an APFT in a few days. (and then your just perfecting the specific movements and technical requirements for the graded performance)
The body respond to work by getting stronger and it is not a fast process. 6 months, 9, 12, 15 longer or shorter depending on starting point, genetics and level of commitment.

Short of disease or injury, there is no reason you can not do this, if that is your goal.

Response by 1LT Private RallyPoint Member made Jan 29 at 2015 7:14 PM

2015-01-29T19:14:07-05:00

Doing sprints will drop your run time dramatically. Worked great for me. Good luck.

Response by 1SG Private RallyPoint Member made Jan 29 at 2015 7:22 PM

2015-01-29T19:22:44-05:00

Nothing brings down a 2-mile run time like interval training. Try them with a 200m sprint distance at first, then build to 400m sprints over 8 weeks. Expect to lose about 3 minutes off your time in 8 weeks.

Response by PFC Private RallyPoint Member made Jan 29 at 2015 7:25 PM

2015-01-29T19:25:20-05:00

Increase your running distance and increase the amount of sit-ups you do in your own workouts outside of standard PT. The PT program that you do every morning should not be the only workout you are doing. In order to improve your performance you have to get out of your comfort zone and you can start that by setting goals for yourself nightly. An example could be that you have to do a total of 200 sit-ups (in whatever increments are manageable) and run (at least starting off) a minimum of 2 miles. As you increase the distance you run you can take days in between to rest your legs and on those off days do some push ups and stretches. A workout partner helps but isn't necessary to achieve your goal of self improvement. The only one who can make you better is yourself, everyone else who helps you along the way is just a catalyst to help you achieve your wanted end state.

just my thoughts, hope it helps

Response by MAJ David Vermillion made Jan 29 at 2015 7:50 PM

2015-01-29T19:50:28-05:00

If you can find that run buddy, it will greatly help you. You are probably thinking about it too much. Start off slow over a week or two and then increase over time, but being consistent in your training because is critical for good results.

Response by SFC Private RallyPoint Member made Jan 29 at 2015 7:52 PM

2015-01-29T19:52:49-05:00

There are a lot of great suggestions already posted. Here's my suggestion. I would work on core training naturally. If you're exhausted after sit-ups then you need to strengthen your core. Next would be endurance training with sprints and 30/60's or 60/120's. That is a good start by itself.

Response by CPT Chris Loomis made Jan 29 at 2015 8:30 PM

2015-01-29T20:30:46-05:00

SPC Leah Bowen Find some hills. Running hills increases your leg strength and your body's physiological economy. It teaches your body to use less to get more.

Also, interval training increases your speed.

I'm also a huge proponent of Circuit training and training to failure.

Response by 1SG Private RallyPoint Member made Jan 29 at 2015 11:16 PM

2015-01-29T23:16:06-05:00

I will get some crap for this but I know about PRT in the reserves. I have also had similar problems due to a weak core. I burn my hip flexor muscles on the sit ups then am tight for the run.

You may still be able to get some core strength before April test, but I suggest you do the interval training runs and use a rowing machine at a gym. Both will help with stamina.

You start using legs on sit ups when your core is tired. If you don't need the score

Response by SGT Bean Davidson made Jan 29 at 2015 11:49 PM

2015-01-29T23:49:14-05:00

Practice the run with ankle weights.

Response by SGT Private RallyPoint Member made Jan 29 at 2015 11:51 PM

2015-01-29T23:51:08-05:00

I see that you're a reservist SPC Private RallyPoint Member, so your situation is a bit different from my experience being on active duty. What's your personal pt schedule during the month when not on drill? How often do you run? The best advice would be tailored to your current situation and you haven't provided much in the way of details aside from how you feel during the APFT.

Response by SFC Royce Williams made Jan 29 at 2015 11:51 PM

2015-01-29T23:51:18-05:00

If the sit ups are smoking your legs then do more sit ups. You can also increase your run time by alternating between wind sprints and long runs.

Response by SFC Mark Merino made Jan 29 at 2015 11:54 PM

2015-01-29T23:54:23-05:00

My advice is to use a little more caution on online websites with innocent, yet potentilly naive statements. I have seen plenty of bogus members and just discovered another with over a hundred of contacts.....99% of his contacts are attractive women. One of the women contacts is my old platoon leader who I will be warning immediately.

As far as running improvement goes. I never had better scores than when I left Fort Carson so I know high altitude training works. Since that isn't an easy option, I would imagine that interval training (longer runs accompanied by sprints) is a sure fire winner. Best of luck and please watch your 6. V/R, Uncle Mark

Response by SFC Private RallyPoint Member made Jan 30 at 2015 1:56 AM

2015-01-30T01:56:46-05:00

I would suggest running more, using various approaches. Such as ^ stated, but mix it up by doing sit ups bef am sorry before a run day, & on distance runs grab a buddy and run at a pace you can hold a conversation or call cadence to help breathing. Also un assisted sit ups, the "fire hydrant", & hanging leg raises! Good luck.

Response by SFC Private RallyPoint Member made Jan 30 at 2015 2:27 AM

2015-01-30T02:27:00-05:00

The best advice I give my soldiers when they take a PT Test is to have the right mindset. Be motivated and engage the beast mode. Everything starts with your mind and ends with that. I always motivate soldiers and get pumped up when i see soldiers pushing themselves more than 100%.

Response by SFC Private RallyPoint Member made Jan 30 at 2015 2:57 AM

2015-01-30T02:57:43-05:00

I improved by 4 minutes in 6 months by running sprints on the treadmill. Set the speed to something just a little over comfort level (for me that was a 5min mile pace) and run 400 meters, then walk 400 meters repeat 6 times.

Response by SFC Nikhil Kumra made Jan 30 at 2015 6:20 AM

2015-01-30T06:20:32-05:00

if your legs are hurting from situps, then your body is compensating by using legs rather than abs... I would start doing a lot more core exercises such as dead lifts, planks, etc, and start doing squats.

Response by SGT Bryon Sergent made Jan 30 at 2015 9:06 AM

2015-01-30T09:06:34-05:00

I started by riding a bike. Built up my hip flexors and done sit-up on an incline with a 10 lb weight. My legs wasn't as tired from the sit-ups and ran more. not half ass running but not sprinting. It increased my time and bettered my sit-ups.

Response by SSG(P) Private RallyPoint Member made Jan 30 at 2015 9:53 AM

2015-01-30T09:53:13-05:00

Do more core (abdominal) workouts. Your abs are directly correlated to your breathing control. For example, you know that sharp pain you get in your side when you run? That's your diaphragm. Strengthen your core and you'll have less issues with running. Also, you mentioned your legs are exhausted. Have the other person hold your ankles, not the tops of your feet. If you hold the ankles, the heels will be anchored into the ground, as the heels are the only things that have to remain in contact with the ground, not the bottoms of your feet. This will take less stress off of your legs, as I am sure you're using your legs more than your abs during the sit-ups. Food for thought.

Response by SSG Aj Wanta made Feb 4 at 2015 7:08 PM

2015-02-04T19:08:56-05:00

The best thing I ever did to help my run was interval training like 60 / 120s. Where you run your fastest for 60 seconds and then you jog for 120seconds. And continue for 10 reps (perfered if not work up to this) after a while work towards 60/60s and then 30/60s Went from 16min to a 12:45

Response by SFC Private RallyPoint Member made Mar 3 at 2015 1:21 AM

2015-03-03T01:21:41-05:00

same issue here, since forever...

what i did was sit-ups without my legs at all...I kept my legs flat on the floor and then sometimes without anything on my feet by putting my toes in the air and keep my heels on the ground. you have to practice doing sit-ups without any resistance.

for running, i ran 1 mile every day when i worked out. the next week 1.5 and the following week 2. all on top of my workout. The interval was by time not distance, so I would sprint for 2 min, walk for one. (hahah 60/120) Monday or Friday was a 5k run, depends on how i felt but you gotta put distance in the mix. if you can run a 5k then running 2 miles will be a piece of cake.

Response by SPC Emmett Thomas made Mar 3 at 2015 2:34 AM

2015-03-03T02:34:17-05:00

I did all of my pt training in a flak jacket. The added weight increases strength, then, take it off for the pt test, so not only are you stronger, but you just shed several pounds making the run easier!

Response by SFC Private RallyPoint Member made Mar 3 at 2015 3:09 AM

2015-03-03T03:09:24-05:00

What's your diet like? Do you smoke? drink? Do you get quality rest? What's your running posture like? What kind of running shoes do you have? Do you only get tired during the run or you lack of energy overall? Beside PT, what do you do for the rest of the day?

Response by SPC Private RallyPoint Member made Mar 3 at 2015 4:06 AM

2015-03-03T04:06:18-05:00

Try weight lifting and jump roping.

Response by COL Charles Williams made Mar 4 at 2015 12:02 AM

2015-03-04T00:02:55-05:00

Yes... My comments are dated, but the APFT is still the same.

1. Run distance, and do speed work outs, do crunches and don't waste time doing sit-ups.

2. Do push-ups!!! That is the only way to get better. At OSUT (80-81) me and my bunk mate did Push-ups nightly before we went to bed, using a deck of cards. Draw a card, and do the face value... it worked. At OCS (85) since APFT was part of the graduation rankings and OML, many of us were on the extended scale. I used the same method nightly.

In 33 years in the Army I generally scored 300 or better on the APFT. The run slipped away a little later in life, but even up to my final APFT, I never scored below a 290...

Do Push-ups, lots of em, and run!!! Do crunches when you need a break!

Response by SPC David Shaffer made Mar 4 at 2015 12:17 AM

2015-03-04T00:17:19-05:00

I agree with others that interval training will help your run a lot, but if you want to get better at something you just have to do it. You want to increase you run time? Run more. If you want to do more push-ups, you have to DO more push-ups. I always maxed out my run and push-ups when I was in, and I did this by pushing all through the day at any chance I had. I also ran but I didn't run slow. Since, you are trying to get done fast it just makes sense to not only run slow, but to also push yourself and sprint the most you can and push to improve the time every week. This is how I did it. I hope it helps you bring down that time SPC Private RallyPoint Member

Response by SFC Jason Porter made Mar 4 at 2015 12:25 AM

2015-03-04T00:25:46-05:00

Endurance! How far do you run each week? 2 mile runs everyday will not help you! You must run at least run 4-5 miles for distance at a time with some speed work as well during the week...wind sprints etc etc.

Response by CPL Shawn Mulvaney made Mar 4 at 2015 12:35 AM

2015-03-04T00:35:40-05:00

Run faster. If you don't pile at the end, your clearly not putting your heart into it. Maxed apft 3 times in a row, puked every time

Response by PFC Private RallyPoint Member made Mar 4 at 2015 2:26 AM

2015-03-04T02:26:58-05:00

The best thing I've found is 60-120's because those give you the ability to have a little extra in the tank even if you don't know it. I was always iffy in RSP, if I passed it was by a few seconds. At the end of basic, I had shaved it down to about 15 minutes, and my final PT test at AIT I ran a 13:46, which I didn't believe until I asked the grader again to confirm my time. I'm 6'1", 220 and I ran a time that guys that meet weight didn't get. I attribute most of that success to the 60-120's and interval training in general. And as always, never skip leg day, that helps too.

As far as leg exhaustion after the sit ups, the big thing is to not use your hip flexors until you absolutely have to and that involves having abdominal muscles that have endurance and in my case, using the bounce to your advantage. Don't control your return to the floor, just fall and use the momentum to help you come back to the up position.

Response by SSG Private RallyPoint Member made Apr 19 at 2015 10:48 PM

2015-04-19T22:48:51-04:00

Interval training is great for working on your 2 miler. One thing I had my office doing when we had a lot of failures or near failures was this: do one minute of pushups and one minute of situps. The goal is to get your minimum (or better) in that one minute. That way, you know for certain you pass those events. for the run, we would jog one mile to the run track, run the 2 miles for time then jog back. I saw PU and SU numbers go way up and run times drop by 45 seconds up to 1:30.

Response by CPT Private RallyPoint Member made Jun 23 at 2015 9:59 PM

2015-06-23T21:59:04-04:00

SPC Leah B
Your original post was on 01/29/15. Have you had an opportunity to take an APFT since? Did you put in practice any of the advices? If so please share.

Response by SFC Private RallyPoint Member made Dec 29 at 2015 10:36 AM

2015-12-29T10:36:12-05:00

30-60's and 60-120's. Guarantee you drop time!!

Response by SFC Private RallyPoint Member made Dec 29 at 2015 10:36 AM

2015-12-29T10:36:43-05:00

Open up FM 7-22. Find the EM workouts.

Response by SGT Private RallyPoint Member made May 6 at 2017 3:07 PM

2017-05-06T15:07:51-04:00

Do leg day. Hit your core

Response by SGM Tom Keyser made Nov 6 at 2017 7:32 PM

2017-11-06T19:32:47-05:00

Mix all out sprint 1/4 miles with alternate quarters at 75% of your target. Also, do a 5-6 mile run a couple times a week so you don’t get bored. The main thing is run a lot with specific goals. I also did push ups and sit ups between laps. In 22 years I never came close to failing a pt test but one year decided to max it. At 38 years old did 100 push ups, 100 sit ups , and a13:00 two mile. You can do it!

Response by PFC Robert Rice made Nov 7 at 2017 2:04 AM

2017-11-07T02:04:03-05:00

Try running short wind sprints. They help you build the stamina you need to do well on the run.

Response by SFC Brett Dinkelacker made Nov 18 at 2017 5:44 PM

2017-11-18T17:44:55-05:00

This may sound stupid to you, but I swear it will help. Someone shared it with me back in the days when I had to run those 7 minute miles(approx). Instead of waiting to be last in the push-ups and sit-ups, try to be first in line so you have extra time between the sit-ups and the run event. You already have a mandatory 10 minutes. Here's the part that sounds stupid. Instead of resting the whole time, take a minute to catch your breath, then try to time it where you can run a mile before the actual run event starts. This opens up your airways and blood vessels to the max. It's like starting the 2mile run when you've already caught your 2nd wind. Don't believe me? Try it on your own time at your track sometime and time yourself. I guarantee you will drop at least a minute off of your average time. Hope this helps. I also used to call cadence to myself to help control my breathing.

Response by SSG Private RallyPoint Member made Feb 6 at 2018 7:52 PM

2018-02-06T19:52:01-05:00

I’ve been doing a full blown PT test once a week for the past 20 years usually on Sunday. Never failed the test administered by the Army.