Preparing for 1km running test.

[K.B.]

If I understand your post correctly, you have about nine months to train. You will crush this test if you maintain focus and train consistently. Do Basebuilding. Then run the HICs you need and include pull-ups in your cluster.

1km Run

Maxing a PFT run is about 1) focused training including practicing the actual PFT and 2) strategy during the test. Train your body to run the second 500m faster than the first 500m. This will ensure you can finish the test and have some gas in tank to push hard for the last 100m. 1km is a very fast run, but you can't hold a 100% effort for that long. As you found out during your last test. I would bet your last performance was due to bad pacing, not a complete lack of running fitness. If you can do 10 pull-ups, you can get 1 point in the run.


Pull-ups

You have 10 pull-ups now. You can get to 17 easily in nine months with focused training (including weighted reps).


Shuttle Run

Practice the shuttle run 1x/week. This is not really a workout, just practicing the skill of doing the shuttle run. Building muscle memory. Set up the course and get about five reps. If you don't have cones, you can use empty cans.

Performance cues for the shuttle run:
1. No false steps. Don't shuffle your feet in place when you start moving and/or change directions. Explode with a single, powerful push from the correct leg.
2. Load your outside leg when changing directions. If you are cutting to the right, load the left leg, begin turning your hips and shoulders to the right, and explode to the right.
3. Drop your hips when changing directions. Like a performance car suspension. You can turn and change direction faster with a lower center of gravity.


PRACTICE THE PFT

At least once a month, self-test the PFT. Recreate the test conditions as best you can (inside vs. outside, time of day, etc.). Get at least one day of rest before your self-test. These practice session will give you confidence and accurately check your training progress.

You can get a more frequent approximate test by doing a shuttle run rep and a max set of pull-ups after your last 600m Reset rep.


PFT score strategy

Max your best event (pull-ups). Goal: 10 points. These will be your "insurance points" in case you slip a little on the run.

Improve your shuttle run. Goal: 7 points. You can pick up two points by regularly practicing the test and using the above performance cues.

Get to average in your worst event (1km run). Goal: 5 points. You can get there. Do your HICs and practice your pacing.

These are realistic goals, and will put you at a reliable average of 7.3. Giving you a good cushion on test day.

Good luck.

Solid advice!

[ivan178]

If I understand your post correctly, you have about nine months to train. You will crush this test if you maintain focus and train consistently. Do Basebuilding. Then run the HICs you need and include pull-ups in your cluster.

1km Run

Maxing a PFT run is about 1) focused training including practicing the actual PFT and 2) strategy during the test. Train your body to run the second 500m faster than the first 500m. This will ensure you can finish the test and have some gas in tank to push hard for the last 100m. 1km is a very fast run, but you can't hold a 100% effort for that long. As you found out during your last test. I would bet your last performance was due to bad pacing, not a complete lack of running fitness. If you can do 10 pull-ups, you can get 1 point in the run.


Pull-ups

You have 10 pull-ups now. You can get to 17 easily in nine months with focused training (including weighted reps).


Shuttle Run

Practice the shuttle run 1x/week. This is not really a workout, just practicing the skill of doing the shuttle run. Building muscle memory. Set up the course and get about five reps. If you don't have cones, you can use empty cans.

Performance cues for the shuttle run:
1. No false steps. Don't shuffle your feet in place when you start moving and/or change directions. Explode with a single, powerful push from the correct leg.
2. Load your outside leg when changing directions. If you are cutting to the right, load the left leg, begin turning your hips and shoulders to the right, and explode to the right.
3. Drop your hips when changing directions. Like a performance car suspension. You can turn and change direction faster with a lower center of gravity.


PRACTICE THE PFT

At least once a month, self-test the PFT. Recreate the test conditions as best you can (inside vs. outside, time of day, etc.). Get at least one day of rest before your self-test. These practice session will give you confidence and accurately check your training progress.

You can get a more frequent approximate test by doing a shuttle run rep and a max set of pull-ups after your last 600m Reset rep.


PFT score strategy

Max your best event (pull-ups). Goal: 10 points. These will be your "insurance points" in case you slip a little on the run.

Improve your shuttle run. Goal: 7 points. You can pick up two points by regularly practicing the test and using the above performance cues.

Get to average in your worst event (1km run). Goal: 5 points. You can get there. Do your HICs and practice your pacing.

These are realistic goals, and will put you at a reliable average of 7.3. Giving you a good cushion on test day.

Good luck.

Awesome, Thanks.

I like the idea of doing PFT simulacrum.

I think it would be a good idea to do it once a month, changing that saturday HIC session into the self test PFT, and not doing friday WPU? (So I'd rest 2 days on pull ups)

Then, the saturday will do the same as the PFT, first the shuttle run, then the pull ups, then the 1km race, and after it, could I do a few 200m or so? to get a bit more of HIC training.

But yeah, I'll definitely do it.

[close_fox]

I think it would be a good idea to do it once a month, changing that saturday HIC session into the self test PFT, and not doing friday WPU? (So I'd rest 2 days on pull ups)

Then, the saturday will do the same as the PFT, first the shuttle run, then the pull ups, then the 1km race, and after it, could I do a few 200m or so? to get a bit more of HIC training.

But yeah, I'll definitely do it.

I personally treat practice PFTs as a workout without anything doing anything else afterwards. If you have to add extra work, I would do the WPU you skipped on Friday.