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Help with PFT and Marathon Running

Stew, I'm active duty Navy and am planning to run a marathon this November in San Antonio.  I was looking at a more all-around fitness plan this time, and would like to use a hybrid of one of your plans along with the intermediate plan from the website.   I've found that cross training seriously reduces my running injuries plus helps me lose weight and stay interested!  If there's a plan you already have for marathon training, please let me know which one it is.  Or, if you could look over my schedule and offer any advice, I'd appreciate it.

Also - I just did my PRT, did outstanding high on pushups, outstanding medium on the run (can't seem to shave off those last 37 seconds) and then GOOD LOW on curl ups.  What can I DO to get my numbers up?  I did tons of core training beforehand and progress is so slow.  I don't believe in shooting for minimum standards, my goal for the next PRT is outstanding in all!  I'm going to try your plan this next time around, but for extra effort, is it ok to do abs daily? 

I like your plan - makes sense to mix in some non impact aerobics like these I do often (swimming, rowing, biking, etc…).  You will find many examples of great non impact workouts here with the Options link.   

Also see other running plans if you need some optional training plans to get you over a hump can be found at the link – ALL Running Plans

Usually there are one or two things that give out on you when running.  It is either your lungs or your legs.  The cross – training and running plans above will help you with training your cardio vascular system for the long distance running you are doing but if you feel your legs are giving out too early try this:  Run and Leg PT for Endurance.   Mixing in these workouts along with some goal paced intervals will help reduce your 1.5 mile run time by training in your goal zone.

For the situps – see the Proper Sit-ups link – It sounds like your problem with sit-ups could be just a pacing issue if you do lots of core work already.  Most people burn themselves out by starting too fast.  You have to remember, both the sit-ups and the run in a fitness test are pacing events.  You never would start off a 1.5 mile run with a ¼ mile sprint right?  Too many people start off the sit-up portion and get 30-35 sit-ups in the first 30 seconds only to fail the test in the next minute and a half and not match your first thirty second score.  If you pace your first 30 seconds and shoot for 20 sit-ups, you will find that maintaining that pace for the whole two minutes will be easier to do and the score of 80 in two minutes is right there.  I have seen people fail this test one day only to pass it the next day by learning this technique.  They did not get stronger in a 24 hour period – only smarter!

Try this too about 3-4 weeks before your next physical fitness test: 

15 Day starter plan - 15 day PFT Starter Plan

And Lower Back Plan - Great for Core Strength / Flexibility

Thanks for the email.  Keep them coming as they help me write new articles.  Send them to and check out the Fitness eBook Store for more ideas.


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Fitness eBook store and the
Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at


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Published Books / DVDs

Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
New Fitness APPs (Navy SEAL, FBI, Pushup. Pullups)

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook
NEW Obstacle Course Race Ebook

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout
Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout
The Army Airborne Workout

Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout
The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout (Vol 1 and 2)

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout


Why a 52 Week Workout Cycle?

  Seal Multi Men's Multi-Vitamin Multi-Mineral

Become a TRX Trainer   

 TRX Train Like the Pros


Some Titles Above available in Print Softcover Format


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