Training for the PFT...

C

cutiepi314

Member
Joined
Jan 13, 2024
Messages
23
My weakest section is running (push-ups and sit-ups are fine). I want to reduce my mile time from 8:30 to at least 7:30. Does anyone have any suggestions about how to train for this? Should I focus on endurance or speed? How often should I take rest days? I have time before I need to take the PFT, but I want to submit my AFROTC application as soon as possible because of the rolling admissions. Thanks!
 
Sorry if this isn't super helpful but the best thing you can really do to work on your mile time is just to run. Keep some consistency and push yourself and your times should get better. For rest I take the weekends off but Its probably different for everybody.
 
50m2 said:
Sorry if this isn't super helpful but the best thing you can really do to work on your mile time is just to run. Keep some consistency and push yourself and your times should get better. For rest I take the weekends off but Its probably different for everybody.
Click to expand...
Makes sense! I've been running consistently, but not very far (1-1.5 miles). Some sources online suggest running longer on certain days of the week. What are your thoughts on this?
 
greenfield1 said:
You should submit your application when the package is the strongest. If that means waiting a little longer to maximize your PFA score, I would do so if at all possible.
Click to expand...
Thanks for the advice! That makes a lot of sense. Is there any concern that my first choice school would fill up their AFROTC scholarships before I even get the chance to submit my application?
 
Scholarships aren't given out on a rolling basis. There are three boards of review throughout the year. So when you submit your application, it will be reviewed whenever the next board meets. This is why it's recommended to submit when you have the best package. And honestly, I've never heard of a school filling up their scholarship capacity.
 
There's plenty of good, credible running advice out there. Go online and look for websites that specialize. But I'll break it down simply:

You need a combination of long slow runs for stamina and short fast runs for speed. For the former, up to three miles at slower than target pace. For the latter, sprints and intervals and fartleks and hills at faster than target pace. Four to five workouts a week is solid, because recovery is important too. So is a healthy diet (are excess pounds holding you back?) and weight training (strength enables speed).
 
greenfield1 said:
Scholarships aren't given out on a rolling basis. There are three boards of review throughout the year. So when you submit your application, it will be reviewed whenever the next board meets. This is why it's recommended to submit when you have the best package. And honestly, I've never heard of a school filling up their scholarship capacity.
Click to expand...
only really happens with some senior military colleges I think.
 
cutiepi314 said:
Thanks for the advice! That makes a lot of sense. Is there any concern that my first choice school would fill up their AFROTC scholarships before I even get the chance to submit my application? That's my big concern...
Click to expand...

greenfield1 said:
Scholarships aren't given out on a rolling basis. There are three boards of review throughout the year. So when you submit your application, it will be reviewed whenever the next board meets. This is why it's recommended to submit when you have the best package. And honestly, I've never heard of a school filling up their scholarship capacity.
Click to expand...
Wow, I had no idea. Thanks.
 
MidCakePa said:
There's plenty of good, credible running advice out there. Go online and look for websites that specialize. But I'll break it down simply:

You need a combination of long slow runs for stamina and short fast runs for speed. For the former, up to three miles at slower than target pace. For the latter, sprints and intervals and fartleks and hills at faster than target pace. Four to five workouts a week is solid, because recovery is important too. So is a healthy diet (are excess pounds holding you back?) and weight training (strength enables speed).
Click to expand...
Awesome overview. I've been watching my calorie and protein intake (my weight is fine, but I want to ensure I am at my peak form by the time I take the PFT). I'll aim for one rest day a week. Thanks for the advice.
 
cutiepi314 said:
Makes sense! I've been running consistently, but not very far (1-1.5 miles). Some sources online suggest running longer on certain days of the week. What are your thoughts on this?
Click to expand...
I am a 64 year old male, who belongs to a running club. You are not running enough. NOT EVEN CLOSE. Your mile time is 8:30. So is mine, and also for my 2nd mile, and 3rd, and 4th, and 5th, when I finish back home.

Your mile time will get much better through a combination of longer runs and track workouts. You will benefit from running 6 days per week, or 5 plus 1 day cross-training (like bicycle riding). I don’t know how long before you have to take your test, but try to work your way up to about 5 miles per day of easy running. OK to stop for a drink, but no sitting around resting.

Find the school track 1 day per week. Our workout this week is 2 laps easy jogging warmup. Then 1 lap hard, followed by 1 minute walking or jogging (I usually walk). Repeat this 16 times. Finish with 2 laps easy-peasy cool down. Total is about 5 miles. The key is finding a hard pace that you can keep repeating 16 times. The pace will seem moderate on #1, and difficult on #16. You said your goal is a 7:30 mile (about 1:50 per lap), so start there.

You are a teenager who is probably athletic. The people in my club doing these workouts have worked all day, are in their 30’s, 40’s, 50’s, 60’s, and then do a track workout. Repeating, you are NOT RUNNING ENOUGH.
 
Iwutke said:
I am a 64 year old male, who belongs to a running club. You are not running enough. NOT EVEN CLOSE. Your mile time is 8:30. So is mine, and also for my 2nd mile, and 3rd, and 4th, and 5th, when I finish back home.

Your mile time will get much better through a combination of longer runs and track workouts. You will benefit from running 6 days per week, or 5 plus 1 day cross-training (like bicycle riding). I don’t know how long before you have to take your test, but try to work your way up to about 5 miles per day of easy running. OK to stop for a drink, but no sitting around resting.

Find the school track 1 day per week. Our workout this week is 2 laps easy jogging warmup. Then 1 lap hard, followed by 1 minute walking or jogging (I usually walk). Repeat this 16 times. Finish with 2 laps easy-peasy cool down. Total is about 5 miles. The key is finding a hard pace that you can keep repeating 16 times. The pace will seem moderate on #1, and difficult on #16. You said your goal is a 7:30 mile (about 1:50 per lap), so start there.

You are a teenager who is probably athletic. The people in my club doing these workouts have worked all day, are in their 30’s, 40’s, 50’s, 60’s, and then do a track workout. Repeating, you are NOT RUNNING ENOUGH.
Click to expand...
I needed to hear this, thank you. Should I start with 3 miles at a slower pace and try to work myself up to 5?
 
cutiepi314 said:
I needed to hear this, thank you. Should I start with 3 miles at a slower pace and try to work myself up to 5?
Click to expand...
Starting at 3 miles is fine, but try not to do too slow a pace. The important thing is just run a lot more. Shorter distances should be faster. Longer distances can be slower, but more time doing it. It also helps to have a "long" day. One day where you are running/jogging/walking for a extended period of time. Distance is not as important as time. 2 hours of non stop movement. If you need to walk some it is OK, but try to jog as much as possible, but just don't stop. Prepare for long runs too. Bring or plan on lots of water, electrolytes, maybe a small snack. Lots of info out there for this stuff. Try to increase your speed and time each week. Don't go crazy and go from 9 miles to 18 miles in one week. Maybe just 20% increase in distance a week, but try to increase the amount of jogging/running versus walking during this long run.

Cross training is also great idea. Biking, swimming, rowing, or anything else is a great idea to break up running and help prevent injuries. On shorter distance running days, find a big steep hill and run up and down it. A long steep set of stairs (or bleacher stairs at school stadium) is a great running workout.
 
cutiepi314 said:
I needed to hear this, thank you. Should I start with 3 miles at a slower pace and try to work myself up to 5?
Click to expand...
There are a lot of running resources on the web that you can find. What is the ultimate distance you are trying to cover?
As a former marathon runner I would agree with @Iwutke you aren't running enough. Meaning on your feet running. You need to be incorporating intervals and hills (even if its a thread mill) for speed. Track work is underrated in my opinion for newcomers.

If you're not a big runner now it will be harder without some training to run longer and faster. When I first started I was dying at a 11 min mile. I got down to 6:20. This was strictly by running a flat path from my near my house out and back. It's 500 meters. On my interval days I would run this for 3-4 miles.

I know nothing about AFROTC other than they're called detachments. But AF has always been weird. ;-) I am sure this will not be your last time running and why not build a solid base.

"Find the school track 1 day per week. Our workout this week is 2 laps easy jogging warmup. Then 1 lap hard, followed by 1 minute walking or jogging (I usually walk). Repeat this 16 times. Finish with 2 laps easy-peasy cool down. Total is about 5 miles. The key is finding a hard pace that you can keep repeating 16 times. The pace will seem moderate on #1, and difficult on #16. You said your goal is a 7:30 mile (about 1:50 per lap), so start there."

Adding to his advice. If you have a garmin or Apple watch don't fall in love with it. Run without music and a watch on these track workouts. Listen to your body. If you go 100% first few laps you will up the HR to fast and it will leave you with a certain feeling of ugh. One of the reasons if you ever go to a race you will see runners jogging beforehand. They're just "getting the blood flowing"

But seriously train with a purpose. My last Marathon was Marine Corp Marathon in 2013. I just kept training the whole winter and into the next spring at the same pace. I am kinda of crazy I guess. I ran the Cherry Blossom 10 miler the following April with Marathon training. The last 8 miles I was basically sprinting. Probably would have sprinted the whole race but its crowded going into Virginia.

Trust me I am no success story, but bottom line don't look at doing just what is required.

Just my 2 cents.
 
Ihavenoidea said:
Starting at 3 miles is fine, but try not to do too slow a pace. The important thing is just run a lot more. Shorter distances should be faster. Longer distances can be slower, but more time doing it. It also helps to have a "long" day. One day where you are running/jogging/walking for a extended period of time. Distance is not as important as time. 2 hours of non stop movement. If you need to walk some it is OK, but try to jog as much as possible, but just don't stop. Prepare for long runs too. Bring or plan on lots of water, electrolytes, maybe a small snack. Lots of info out there for this stuff. Try to increase your speed and time each week. Don't go crazy and go from 9 miles to 18 miles in one week. Maybe just 20% increase in distance a week, but try to increase the amount of jogging/running versus walking during this long run.

Cross training is also great idea. Biking, swimming, rowing, or anything else is a great idea to break up running and help prevent injuries. On shorter distance running days, find a big steep hill and run up and down it. A long steep set of stairs (or bleacher stairs at school stadium) is a great running workout.
Click to expand...
I took your advice and ran 4 miles today! First time doing that in over a year LOL. Felt pretty good, so I'll shoot for longer next time. I'll probably also try swimming to improve my breathing for running. Thanks!
 
TBVADAD said:
There are a lot of running resources on the web that you can find. What is the ultimate distance you are trying to cover?
As a former marathon runner I would agree with @Iwutke you aren't running enough. Meaning on your feet running. You need to be incorporating intervals and hills (even if its a thread mill) for speed. Track work is underrated in my opinion for newcomers.

If you're not a big runner now it will be harder without some training to run longer and faster. When I first started I was dying at a 11 min mile. I got down to 6:20. This was strictly by running a flat path from my near my house out and back. It's 500 meters. On my interval days I would run this for 3-4 miles.

I know nothing about AFROTC other than they're called detachments. But AF has always been weird. ;-) I am sure this will not be your last time running and why not build a solid base.

"Find the school track 1 day per week. Our workout this week is 2 laps easy jogging warmup. Then 1 lap hard, followed by 1 minute walking or jogging (I usually walk). Repeat this 16 times. Finish with 2 laps easy-peasy cool down. Total is about 5 miles. The key is finding a hard pace that you can keep repeating 16 times. The pace will seem moderate on #1, and difficult on #16. You said your goal is a 7:30 mile (about 1:50 per lap), so start there."

Adding to his advice. If you have a garmin or Apple watch don't fall in love with it. Run without music and a watch on these track workouts. Listen to your body. If you go 100% first few laps you will up the HR to fast and it will leave you with a certain feeling of ugh. One of the reasons if you ever go to a race you will see runners jogging beforehand. They're just "getting the blood flowing"

But seriously train with a purpose. My last Marathon was Marine Corp Marathon in 2013. I just kept training the whole winter and into the next spring at the same pace. I am kinda of crazy I guess. I ran the Cherry Blossom 10 miler the following April with Marathon training. The last 8 miles I was basically sprinting. Probably would have sprinted the whole race but its crowded going into Virginia.

Trust me I am no success story, but bottom line don't look at doing just what is required.

Just my 2 cents.
Click to expand...
I appreciate the advice. Good idea to train with my Apple watch...don't want to become too dependent on it.

Sounds like all I have to do is run. No magic spells or potions, just put in the time and effort and I will eventually see results. I can't say I love running, but hopefully, I'll get there one day. Thanks for the advice.
 
Update: I took a practice PFT today and my mile time shot down to a 7:28 pace (when I took the CFA just a month ago, I ran 1 mile at an 8:10 pace). After the PFT, I even went on a second run and a 3-mile walk with my parents! I'm going to aim for a sub-7:00 pace next time! Thank you everyone for the help! Still surprised by how much progress I saw...
 
That’s awesome good work! Your progress has just motivated me to sign up for the Air Force half marathon in Dayton!
 
cutiepi314 said:
My weakest section is running (push-ups and sit-ups are fine). I want to reduce my mile time from 8:30 to at least 7:30. Does anyone have any suggestions about how to train for this? Should I focus on endurance or speed? How often should I take rest days? I have time before I need to take the PFT, but I want to submit my AFROTC application as soon as possible because of the rolling admissions. Thanks!
Click to expand...
Presumably you're in high school. Join the cross country team. They started train ing for fall already and that coach will put together a training program for you. I'm not sure if you're male or female but I'd try to exceed goals vs just meet them to be competitive.
 
You must log in or register to reply here.
Back
Top