Improve PFT (Airforce)

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Leasebacm

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Jun 15, 2019
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So let me get started saying my PFT is not bad but I want to crush it with a max score

70 sit-ups (Max is 58)
60 pushups (Max is 68)
11:15 1.5 mile (Max is 9:00)
Waist is Max also

Now my pushups are hitting a bit of a roadblock being stuck at 60 in a minute, any tips to make the final stretch to 68?

Run time also could use some work, any tips to improve it? It’s starting to hit the 20 degree mark and man is it tough to get out there but I’ll do whatever I need to get this run time max.

I currently do 2 1.5 mile runs a week and a 3-4 mile run a week

On that note, any tips for running in the cold?
 
Running in the cold is just something that you will have to get used to because conducting a PFT in the cold when you haven't trained outside will be rough. You seem to be doing well on training for running, there isn't really a secret trick just keep training. For the pushups I would suggest knocking away as many as you can and then continue in sets of 5 or 10. You are really close to the max, just make sure you are training with good form and you will be able to knock those out of the park on your PFT.
 
Leasebacm said:
So let me get started saying my PFT is not bad but I want to crush it with a max score

70 sit-ups (Max is 58)
60 pushups (Max is 68)
11:15 1.5 mile (Max is 9:00)
Waist is Max also

Now my pushups are hitting a bit of a roadblock being stuck at 60 in a minute, any tips to make the final stretch to 68?

Run time also could use some work, any tips to improve it? It’s starting to hit the 20 degree mark and man is it tough to get out there but I’ll do whatever I need to get this run time max.

I currently do 2 1.5 mile runs a week and a 3-4 mile run a week

On that note, any tips for running in the cold?
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I live in the south, so 100% prefer to run in the heat and humidity. However, for those couple weeks it gets below freezing, as long as my head and hands are covered I'm good to go. And I'm old, so stretching before and after helps, more so in cold weather than heat.
 
Holden100 said:
I live in the south, so 100% prefer to run in the heat and humidity. However, for those couple weeks it gets below freezing, as long as my head and hands are covered I'm good to go. And I'm old, so stretching before and after helps, more so in cold weather than heat.
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I absolutely love running in the warm summers! Any stretching tips? I tend to get some shin and ankle issues sometimes after a run and i think a good stretch post run would do wonders
 
Leasebacm said:
I absolutely love running in the warm summers! Any stretching tips? I tend to get some shin and ankle issues sometimes after a run and i think a good stretch post run would do wonders
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I use the curb to help stretch my ankles/shins. If they still feel tight during the run, especially when it's colder, I'll stop and stretch them. I, too, have bad ankle issues (years of basketball sprains during the 80's/90's when they got taped up tightly, put that shoe on and get back out there!). When I switched to Brooks that helped a bunch.
 
Before a run I make sure to stretch hamstrings, quads, and calfs. Just stretching out your legs helps you stay loose so your legs don’t feel so heavy during a run. Honestly, a good stretch beforehand might be helpful for your run time.
 
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