Military Fitness Test Prep

Overview

Military and law enforcement fitness tests typically measure push-up endurance, sit-up or plank endurance, and a timed run (usually 1.5 to 2 miles). This program trains all three events systematically, with each getting dedicated focus. The goal is not just to pass, but to score well.

You will train 5-6 days per week. Three days focus on upper body endurance and core. Three days focus on running. Some days combine elements.

Test Standards Reference

Most tests follow a similar pattern:

• •Push-ups: max reps in 2 minutes (target: 60+)
• •Sit-ups: max reps in 2 minutes (target: 60+)
• •1.5-mile run: complete in under 12 minutes (target: sub 11:00)

Adjust targets based on your specific test requirements.

Initial Assessment (Before Week 1)

Test yourself under test conditions:

• •2-minute push-up max
• •2-minute sit-up max
• •1.5-mile run time

Record these numbers. You will retest at weeks 4 and 8.

Phase 1: Build the Base (Weeks 1-4)

Day 1 (Monday) - Push-Up Focus + Easy Run

• •Push-Up Pyramid: 1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1 (30s rest between sets)
• •Wide Push-Ups: 3x15 (30s rest)
• •Diamond Push-Ups: 3x10 (30s rest)
• •Plank: 3x60s (30s rest)
• •Flutter Kicks: 3x30 reps (30s rest)
• •Easy run: 20 minutes at conversational pace

Day 2 (Tuesday) - Run Focus

• •Warm up: 5 minutes easy jog
• •Interval training: 6 rounds of 400m at goal 1.5-mile pace / 90s walk recovery
• •Cool down: 5 minutes easy jog
• •Core circuit: 2 rounds of 20 sit-ups, 20 bicycle crunches, 30s plank

Day 3 (Wednesday) - Sit-Up Focus + Push-Ups

• •2-Minute Sit-Up Practice: 2 sets at 80% effort (3min rest between sets)
• •V-Ups: 3x15 (30s rest)
• •Russian Twists: 3x20 per side (30s rest)
• •Leg Raises: 3x15 (30s rest)
• •Push-Up Max Set: 1 set to failure, rest 2min, then 3x50% of max (60s rest)
• •Plank: 3x60s (30s rest)

Day 4 (Thursday) - Easy Run

• •25-30 minutes steady running at easy pace
• •Strides: 4 x 100m at 80% speed after the run

Day 5 (Friday) - Full Test Simulation (Reduced Intensity)

• •2-minute push-up test at 80% effort
• •3 minutes rest
• •2-minute sit-up test at 80% effort
• •5 minutes rest
• •1.5-mile run at 90% effort
• •Record all numbers

Day 6 (Saturday) - Long Easy Run

• •30-35 minutes at easy, conversational pace
• •Do not push the pace. This builds aerobic base.

Day 7 (Sunday) - Rest

Phase 2: Sharpen Performance (Weeks 5-8)

Push-up and sit-up volume increases. Running gets more specific to test pace.

Day 1 (Monday) - Push-Up Volume + Tempo Run

• •Push-Up Ladder: sets of 5, 10, 15, 20, 15, 10, 5 (30s rest between sets)
• •Decline Push-Ups: 3x15 (30s rest)
• •Close-Grip Push-Ups: 3x12 (30s rest)
• •Tempo Run: 10 minutes easy, 10 minutes at threshold pace, 5 minutes easy

Day 2 (Tuesday) - Run Intervals

• •Warm up: 5 minutes easy jog
• •8 rounds of 400m at goal pace / 60s walk recovery
• •Cool down: 5 minutes easy jog
• •Plank: 3x90s (30s rest)
• •Mountain Climbers: 3x30 per side (30s rest)

Day 3 (Wednesday) - Sit-Up + Core Endurance

• •2-Minute Sit-Up Test: 1 set at max effort (record your score)
• •V-Ups: 3x20 (30s rest)
• •Russian Twists: 3x30 per side (30s rest)
• •Hanging Leg Raise: 3x12 (30s rest)
• •Bicycle Crunches: 3x30 per side (30s rest)
• •Push-Ups: 3x20 (45s rest)

Day 4 (Thursday) - Easy Run + Strides

• •30 minutes easy running
• •6 x 100m strides at 85% effort with walk-back recovery

Day 5 (Friday) - Full Test Simulation (Max Effort)

• •2-minute push-up test at max effort
• •3 minutes rest
• •2-minute sit-up test at max effort
• •10 minutes rest
• •1.5-mile run at max effort
• •Record all numbers. Compare to initial assessment.

Day 6 (Saturday) - Long Run

• •35-40 minutes at easy pace

Day 7 (Sunday) - Rest

Push-Up Technique Tips

• •Hands slightly wider than shoulder width
• •Full lockout at the top, chest to deck at the bottom
• •Breathe rhythmically: exhale on the way up
• •Do not go to failure early. Start at a sustainable pace (one rep every 2 seconds)
• •Save the sprint for the last 20 seconds

Progression Guidelines

• •Test push-ups, sit-ups, and run time every 2 weeks
• •If push-ups are your weakest event, add 50 push-ups spread throughout every day (grease the groove)
• •If the run is your weakness, add a 4th running day at easy pace
• •In the final week before the test, reduce volume by 50%. Do a light test simulation on Tuesday. Rest Wednesday and Thursday. Test Friday or Saturday.
• •Hydrate well and eat normally before the test. No experiments on test day.
• •Mental preparation: practice the full test sequence at least 3 times so there are no surprises.