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If you did not know yet the Air Force has changed its fitness testing protocol to a pretty standard fitness test.  In fact, the "new" fitness test is the most common fitness test in the world.  It is used by more than 50% of the police forces for entrance level fitness exam, the Navy, Coast Guard, and even the Army (though they use the 2 mile run vs the 1.5 mile run.  Many other countries use this PFT as well for their troops seeking employment.  This is why I call this test preparation guide the PFT Bible.   Usually this test is accompanied by a sit and reach flexibility test and/or a body fat test as well.  So it helps to drop the body fat to truly succeed at this test.  Here is an email from a long time Air Force member who is working hard to get within the new standard:

This test is truly a FITNESS / HEALTH TEST.  It is not a job performance test.  Statistically speaking, the better you score on this test just proves to the military that you are of good cardiovascular health and have sufficient upper body and core strength to survive a day at the office.  Flexibility is key to injury prevention.  The sit and reach portion can be improved upon easily by simply adding stretching to your day for 5-10 minutes.  See Lower Back Plan. 

For body composition (bodyfat) reduction you have to focus on food intake as well as adding significant fitness routines to your week.  See the Lean Down Plan for more tips on optimal fat loss with diet and fitness arrangements. Here is a routine that will help you build up your speed for the timed run events, burn fat, and learn your goal pace for the timed run event.

Below is a running plan designed to build up to a faster 1.5 mile run time.  For more advanced running plan see (link)

If you are a beginner to running I would recommend this link for a build up to running program

TIPS BEFORE YOU BEGIN:

* goal pace means the pace you need to get your goal 1.5 mile time (ie a 12 min 1.5 mile run = a 2 min 400m (1/4 mile)
   - also 400m = 1/4 mile or 1 lap around typical high school / college track football field

* Prevent injuries in the legs by learning how to use the Foam Roller and for good measure do the Lowerback Plan 3-4 times a week

* Arrange your workouts with pt / weights first followed by cardio below in order to reflect PFT testing order

* fit these five cardio workouts into your 7 day week

Bike Pyramid:  Manual mode level 2,4,6,.. hold each level for 1 minute until failure – repeat in reverse order – should be 15-20 minutes long

If you have any questions, please feel free to email me at stew@stewsmith.com and visit the StewSmith.com Training Center for the article archive for more information (ebooks, articles) on working out.