PFE score and performance during AIM

Speed workout? Not really sure what you mean. Yes, samples would help. Thank you. If you don't mind my asking, how are your PFE scores like right now? It sounds like you're on the right track!

Right now I'm managing just a 200. If she has access to a track and only runs shorter distances I suggest doing something along the lines of:
1x 1200 (3 times around) then 2x 1000 (2.5 times around) then 3x 800 (2 times around) timing these will help keep progress and build speed.

For longer running my 2 favorites are 3.5 miles:
1/2 mile easy pace, mile harder (but not so fast she's dead after), 1/2 mile easy, mile hard, and half mile easy.

Or another that's just 2.5 miles (the 'just' might sound crazy, I run cross country): 1/2 mile easy, 1/2 mile sprint-jogs (if she's on a road 1 block easy, 1 block sprinting), 1/2 mile easy, 1/2 mile tempo (gradually getting faster), and 1/2 mile easy.

Make sure not to do these EVERY day, just if she's running say 5 days a week, throw one in once or twice.

Hope this helps!
 
Right now I'm managing just a 200. If she has access to a track and only runs shorter distances I suggest doing something along the lines of:
1x 1200 (3 times around) then 2x 1000 (2.5 times around) then 3x 800 (2 times around) timing these will help keep progress and build speed.

For longer running my 2 favorites are 3.5 miles:
1/2 mile easy pace, mile harder (but not so fast she's dead after), 1/2 mile easy, mile hard, and half mile easy.

Or another that's just 2.5 miles (the 'just' might sound crazy, I run cross country): 1/2 mile easy, 1/2 mile sprint-jogs (if she's on a road 1 block easy, 1 block sprinting), 1/2 mile easy, 1/2 mile tempo (gradually getting faster), and 1/2 mile easy.

Make sure not to do these EVERY day, just if she's running say 5 days a week, throw one in once or twice.

Hope this helps!
Cross country! That explains it! Wow, thank you for the detailed advice. It looks like my daughter has a lot of work cut out for her this summer. Best of luck to you!
 
Right now I'm managing just a 200. If she has access to a track and only runs shorter distances I suggest doing something along the lines of:
1x 1200 (3 times around) then 2x 1000 (2.5 times around) then 3x 800 (2 times around) timing these will help keep progress and build speed.

For longer running my 2 favorites are 3.5 miles:
1/2 mile easy pace, mile harder (but not so fast she's dead after), 1/2 mile easy, mile hard, and half mile easy.

Or another that's just 2.5 miles (the 'just' might sound crazy, I run cross country): 1/2 mile easy, 1/2 mile sprint-jogs (if she's on a road 1 block easy, 1 block sprinting), 1/2 mile easy, 1/2 mile tempo (gradually getting faster), and 1/2 mile easy.

Make sure not to do these EVERY day, just if she's running say 5 days a week, throw one in once or twice.

Hope this helps!
I will have my daughter read this. Thank you!
 
The mantra for the PFE is "max, max, relax", in other words, it is easier to increase your score by maxing the pushups and sit-ups. The point increase in the running portion requires quite a bit of decrease in time to garner more points. Remember that the pushups are cadenced. PFE information, including the cadence audio file, can be found here: http://www.cga.edu/admissions2.aspx?id=80
 
I forgot they were using the "new" PFE.

I always lost major points on the standing broad jump (or was it long jump). Strange because my legs are strong, but it was 99% technique, which I never mastered in 4 years.
 
A comment to the OP considering having his daughter skip AIM due to potentially low PFE performance: My daughter attended AIM a few years ago and is now a cadet. The AIM experience was a very important part of her decision to attend CGA. She met some great kids who learned that it was not for them, and others that it helped build their confidence that they wanted to pursue it further. Missing that opportunity over fear of not doing enough push-ups seems very short sighted to me. It is very hard to say what makes the difference on the final selection, but showing a great attitude at AIM with a PFE score that is updated as part of the application package has to be a good thing. For what it is worth, my daughter scored better on the PFE at AIM than on any of her prior practice attempts. Her desire to do as well as possible, mixed with the external motivation from being surrounded by peers & academy cadre was definitely worth a few extra push-ups, sit-ups, and quite a bit on the run. This Dad's advice is to get her a good pair of running shoes, and spend some time to help her establish a regular fitness routine that includes plenty of practice on the core elements of the PFE. If the Academy is still in her future plans after AIM then she'll have the rest of the summer to continue to build on the incremental gains made in May and June to further increase that PFE score.
 
Hello! I completed AIM last summer and am now part of the Class of 2020. IN
My daughter will be participating in AIM this summer, but I have a question for Objee or anyone else who might have an answer. I'm wondering... If her PFE score is below average during AIM, does it reflect negatively during the real application process? Does her AIM PFE performance get included in her application file, or is this summer experience really just for her? If she could improve her PFE score for the actual application, is it the only thing that matters?

In addition, we keep reading that the AIM experience is for the kids to test out the Academy, but we've also read and heard rumors that some kids occasionally get LOA after AIM. Doesn't that mean their performance during AIM actually does have some weight on the admissions process? The reason I'm asking this is that an acquaintance who heard about my daughter attending AIM is STRONGLY against us sending her, saying that if she messes up during AIM, she's already jeopardized her chance before she even starts her application. Our daughter is working out hard and preparing diligently; she will go no matter what, but we'd simply like to know if there's any truth to that statement.

Hello! I completed AIM just last summer (now part of Class of 2020) and like you, I had so many questions. In terms of the PFE, the scores you get do not affect your application at all. It's an option for the applicants (after completing AIM) to use the scores they got during AIM to be used for their applications, but a majority do not do this option because many of us improved greatly in terms of physical fitness. The AIM PFE performance is only a self-reflection on how you are doing, and there is always room for improvement for the actual application process.

ATTEND THE AIM PROGRAM. It is such a great experience. It truly gives the students glimpses of what Swab Summer (boot camp for all Freshmen) is like. Almost everything that the Swabs were doing were exactly the same as what the Aimsters were doing. It either makes or breaks your decision to attend a Service Academy. Also, if your daughter is serious about applying, I strongly suggest she attends because not only does it show she can get through Swab Summer (if she completes AIM) but it also shows her interest in attending the Academy, which is a plus for her application.

This might be important but one of the guys in our company was the worst aimster. He was laughing and smiling when the Cadre got up in his face, he was a smart-a** to our cadre, etc. Eventually, he was sent to the command table, where they repeatedly shouted that the was the "worst aimster". Anyway, it is important to know that he was accepted into the Class of 2020 at the Academy. Soooo no matter how "bad" your daughter does, she still has a shot to attend this Service Academy! Sounds like she will be fine though :)

If you have any questions, feel free to ask me!
 
Also a Class of 2020. I did not go to AIM, but I did to Summer Seminar at USNA. I can tell you I sucked physically then, but the that experience was so vital to my choice of pursuing an academy. I know that USNA's SS is considered a joke (and to be honest, very obviously a recruitment tool to lower their admissions rating) compared to AIM but it give me good info. Understand that not everyone at an academy is a star cross country athlete, a weightlifting champion, or the quarterback of their football team. Everyone has their own strengths and weaknesses. The SS at USNA was really great insight to just what being at an academy is like. It's less of a plebe summer insight, and more of a plebe year insight. We did wake up and do PT in the morning for an hour, before going to chow and then doing something else for the day. We all dressed the same and we had indoc one night in which I experienced being singled out and yelled at by a cadre, as well as expected to memorize information.

My CFA was admittedly really bad because I didn't even know what the CFA really was. But, my experience at SS really made me realize that if I wanted to do that - go to a service academy - I HAD to improve. I could not stay in LaLa Land and think that good grades and leadership activities would let me cruise into the academy, and more than that allow me to be successful over summer bootcamp. And thus, I began running every day, doing Cross Fit classes, and practicing sit ups and push ups every night. And so, I am in great physically shape now scoring 210+ on my PFEs (I'm doing the PFE every day in addition to working out) and feel really ready for the summer now.

What I can say from that is that these opportunities to attend AIM and SS is something you NEED to do, even if you suck physically. It is a great experience to have. It helps you in your decision to even apply. Your daughter could end up skipping and then go to the academy and realize she absolutely hates it. Conversely, you could save that lost time and she could attend AIM and realize she hates it there. OR, she could end up LOVING it! Feeling the academy environment helps you realize what is really ahead of you and what you need to do personally to succeed there.
 
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