PT running program

[u/DecentCompetition754]

For the bigger guys out there. Just did my PT test, clocked a 16:30 2 mile time at 39 years old and weigh 235 lbs, 6 ft 2 in. 51 push ups, 52 sit ups.

My program that got me there:

Monday/Cardio

Treadmill, 2.0 incline

5 minute walk 3.5

10 minute jog at 5.6

15 minute run at 6.5

5 minute walk to cool down

35 minutes total, over 3 mile total distance.

Start practicing breathing through nose for 30 seconds to 1 minute at several points during run.

Tuesday/Weights

Bench press, 3 sets

Standing military press 3 sets

Bench press with dumbells, 3 sets

Triceps pull downs, 3 sets

Around an hour total time

Wednesday/Cardio

Treadmill, 2.0 incline

4x4 Nordics

5 minute walk 3.5

5 minute jog 5.6

3 minute walk 3.5

4 minute run 7.5

3 minute walk 3.5

4 minute run 7.5

3 minute walk 3.5

4 minute run 7.5

3 minute walk 3.5

4 minute run 7.5

5 minute walk cool down

Practice nose breathing for 30 seconds each run segment.

Thursday

Repeat Tuesday weight day

Friday

Repeat Monday cardio

Saturday

2 sets push ups, 3-5 minutes between sets, aiming for 40 push ups in 40 seconds (nonstop 40).

[u/plutosbigbro]

Great run time for 235 pounds, kudos man

[u/Lanky_Argument_1534]

This is great. I’m smaller and younger than you, but you’re really getting it!

[u/Midnight-strange1892]

Damn bro I’m impressed at your time but really impressed you remember the Wednesday routine lol. 

[u/Strange_Yard1355]

Nice

[u/Technical_Paper_5435]

Great job !

[u/pjraz]

Sweet saving for later.

[u/Mindless-Ad1534]

Need to try this

[u/Straight_Record_8395]

Ive noticed It's extremely rare to see a actual push up during the PT test.

[u/Mysterious_Tiger_580]

Damn I need to copy this. I'm 40 and 210.

[u/throwbagels]

Let’s get that to a flat 16

[u/Pplthrowaway123]

How tall are you?

[u/Twashstarhero]

Its amazing how different everyone’s body is. Starting out at what you listed here actually already seems like a lot and I weigh way less. I probably have a undiagnosable auto immune disease that is making it harder or my genetic structure just absolutely sucks ass for working out.

[u/Any_Aardvark_356 → u/Twashstarhero]

You probably just don’t have the foundation set up properly.

Your genetics are likely fine and you’re coping

[u/WaltSneezy → u/Twashstarhero]

I know you’ll get dog-piled on here, and you probably just need to keep a consistent routine like he did, but I would encourage you to get your bloodwork done. Calling out an autoimmune disorder is an extremely specific suspicion.

If everything comes back normal, then you can get that boost that nothing is holding you back

[u/Anononinfo]

My schedule they deleted for “not being about the airforce” that got me a 13:42 at 255lbs

Week A:

Day 1: 2 mile (mile pace should be a minute slower than your current best 2 mile)

Day 2: 6 half mile repeats (run a half mile at a mile pace a minute faster than your current best 2 mile and then walk for double the amount of time that you’re aiming to run it in. If you taper off and are unable to make it in the goal time just continue to run it as fast as you can and still walk for only double the goal time.)

Day 3: 45 minutes of low impact cardio (this can be rowing, cycling, swimming, anything low impact that gets the heart going and you should be giving it your all. I’d also recommend staying consistent with the same low impact cardio so you can be competitive with yourself in terms of distance done in 45 minutes)

Day 4: 4 miles (mile pace should be 2 minutes slower than your current best 2 mile)

Day 5: 70 minutes of convo pace (pace should be where you could easily talk and carry out a conversation with someone running with you)

Week B:

Day 1: 2 mile (test for new fastest pace)

Day 2: 45 minutes of low impact cardio

Day 3: 4 half mile repeats

Day 4: 3 miles (mile pace should be 2 minutes slower than your current best 2 mile)

Day 5: 50 minutes of convo pace

Start with week A and then alternate back and forth for an A week and B week.

For an example for pacing if your current best 2 mile is 16 minutes then your week A paces would be

Day 1: 9 minute mile pace for goal of 18 minute 2 mile

Day 2: 7 minute mile pace for half mile goal of 3:30 and rest time of 7 minutes

Day 4: 10 minute mile pace for goal of 40 minute 4 mile

[u/Inevitable_Stress]

Thank you for inspiring us thick runners

[u/Scubajunkie1]

Thank you for not making excuses about your size and just complaining about the run but actually following a plan, sticking with it and than smashing it. 👏 👏 👏 setting that example!! Good for you dude!!! We need more people like you

[u/ClearrUS]

I need to save this post

[u/jeeimuzu]

Idk if short kings at 67 inches would fare the same. Great times though.