To pass your PT test you'll need a score of 60% in each event. That =Quote:
-Have to start training more, like 5 days a week.
Run: 2 miles in 14 mintutes, some odd seconds. To get 100% is 12:59 or faster.
Sit-ups: In 2 minutes. 54. 100% is 84
Push-ups: In 2 minutes. 42. 100% is 71
Thats for the final physical fitness test at the end of AIT. In basic you only need 50%, which is slightly lower in all areas, but shoot for at leats 60% in basic anyway.
To train I recommend:
Mon/Wed/Fri
Lots of stretching. Warm yourself up and end with 100 jumping jacks before excercising. 2 minutes of non-stop pushups. 2 minutes of non-stop situps. 1 minute of push-ups. 1 minute of situps. 45 seconds of wide arm pushups (arms spread out as far as possible) 45 seconds of rocky situps. (While up, twist left, then right, touching elbows to knees before going down). 30 seconds of close hand pushups (form a diamond with your thumbs and pointy fingers). 30 seconds of crunches.(hold your legs up, bent at the knees to form a 45 degree angle. hands laced behind your head. Touch elbows to kness, hold a second, then go back down). 15 seconds pushup, 15 seconds situp, 15 seconds wide arm pushup, 15 seconds rocky siitups, 15 seconds close hand pushups, 15 seconds crunches. STRETCH BACK OUT AFTER THIS. Trust me, it will hurt.
Tues
Stretch. Set a steady pace and run for 3-4 miles. Stretch.
Thur
Stretch. Warm up with a slow run. Jog a block, sprint a block, repeat for 3-4 miles. Stretch.
Sat
Stretch. Walk 5 miles as fast as you can with a 30 pound backpack. Stretch.
