I get it. It’s intimidating to think about passing a physical fitness test around a bunch of young whippersnappers. 18, 19 and 20-year-olds are so annoying with all their energy and speed. But don’t worry Grandma and Grandpa, you still gotta shot at this thing. I’ve helped many military and law-enforcement candidates in their late 20s and 30s pass and leave those youngsters in the dust with these 5 practices:
PRACTICE #1: SEE YOUR AGE AS AN ADVANTAGE
Most PT tests score on a declining scale; so the older you are, the lower your requirements. This means that a 20-year-old male may need to run 2 miles in 15:54*; but a 30-year-old male may only need a 17:00* to pass.
PRACTICE #2: START SOONER
The older you get, the longer it takes to recover. It’s not fair, but it is what it is. That’s why it’s important to give yourself at least 3 months to train and get enough rest and recovery days to grow stronger and reduce injury risk.
PRACTICE #3: GET A PROVEN TRAINING PLAN
Don’t waste your time and energy trying to guess your way to a passing score. Use a proven framework: find a training template for your test here. If you want a custom training plan that specifically addresses your situation and spells out the exact reps, times and distances you need to achieve your goals, contact me direct.
PRACTICE #4: EMBRACE YOUR INNER DISTANCE RUNNER
Good news, Old Man and Old Woman! You CAN get better at distance running as you age. According to a 2011 Marquette University study, elite marathoners peak around 30 years old. And in a 2018 Swiss/Greek study, it appears that ultramarathon runners peak closer to 41 years old. So embrace your inner distance runner—you can totally do this!
PRACTICE #5: GET AN ACCOUNTABILITY PARTNER
You need to take this test seriously. This is about you starting a new career or getting a promotion—or not. You don’t want to blow it because you didn’t do what you needed to do to pass. Will power is not enough. Get a friend, colleague or coach to make sure you take care of business and push yourself to passing and beyond.
If you’d like my help and expertise to supercharge your PFT confidence and performance, contact me now.
Cheers to crushing it no matter what,
Martise : )
*These times are provided as illustrations only. Get the most up-to-date and accurate standards directly from your recruiter or commanding officer.