15 day APFT

Plan Details

The 15 day APFT routine by Nathanb is a 15 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

15 day APFT Training DAY 1 run 2 mile warm up 400m run at goal pace 2-4 times Day 2 run 400... Read More

15 day APFT Training DAY 1 run 2 mile warm up 400m run at goal pace 2-4 times Day 2 run 400m run- rest 5 min. / stretch Day 3 2 mile run at close to goal pace repeat 2 times rest 10 min in between Day 4 run 400m at goal pace 5 times pushups and situps throughout the day Day 5 jog 5 min 1/4 mile at goal pace 1/2 mile at goal pace 3/4 mile at goal pace 1 mile at goal pace stretch/rest 2 min in between Day 6 1.5 mile warmup 400m run repeat 3-5 times Day 7 run 400 m @ full speed rest 2 min repeat 4 times run 2 mile timed Day 8 3 miles at close to goal pace as possible Day 9 Bike or run 2 min fast bike pyramid: manual mode start at level 2 hold each level for 1 min and increase level until failure keep rpms between 80 and 100-repeat in reverse order about 15-20 min Day 10 jog 5 min 1/4 mile at goal pace 1/2 mile at goal 3/4 mile at goal 1 mile at goal 2 mile run Day 11 Pushup test 1 or 2 min situp test 1 or 2 min bike pyramid: manual mode start at level 2 hold each level for 1 min and increase level until failure keep rpms between 80 and 100-repeat in reverse order about 15-20 min Day 12 800m run at goal pace repeat 2 times 2 min rest in between run 2 mile timed Day 13 Swim or Elliptical or both 20 min or 40 min if no access to pool Day 14 jog 5 min strech well - sleep Well - get ready to test with a day of rest Day 15 APFT test Good luck Thanks to militay.com for this workout helped a lot