Program Overview
This 8-week program is designed to improve your Navy PRT performance with a focus on:
- Muscular Endurance: Progressive pushup and plank training
- Cardiovascular Endurance: 1.5-mile run speed and pacing
- Recovery: Built-in rest days and active recovery
- Progressive Overload: Gradually increasing volume and intensity
Stay hydrated and well rested for next week’s PRT, and skip preworkout or caffeine if you aren’t used to it.
📋 Complete each workout as written. Listen to your body and scale as needed. Consistency is key!
Week 1
Foundation Building
Monday - Pushup Focus
• 3 sets of max pushups (rest 2 min between sets)
• 3 sets of 30-45 sec plank hold
• Light 10-15 min jog
• 3 sets of 30-45 sec plank hold
• Light 10-15 min jog
Tuesday - Run Day
• 2-mile easy pace run (conversational pace)
• Focus on breathing and form
• Focus on breathing and form
Wednesday - Active Recovery
• 20 min walk or light stretching
• Foam rolling if available
• Foam rolling if available
Thursday - Plank & Core
• 4 sets of 45-60 sec plank hold (rest 90 sec)
• 3 sets of 15 pushups
• 3 sets of 20 Burpees (No Push-up)
• 3 sets of 15 pushups
• 3 sets of 20 Burpees (No Push-up)
Friday - Interval Run
• 10 min warm-up jog
• 6 x 400m at goal 1.5mi pace (2 min rest between)
• 10 min cool-down jog
• 6 x 400m at goal 1.5mi pace (2 min rest between)
• 10 min cool-down jog
Saturday - Rest
• Complete rest or light activity
• Hydrate and recover
• Hydrate and recover
Sunday - Long Run
• 3-mile easy pace run
• Stay consistent, no walking
• Stay consistent, no walking
Week 2
Volume Increase
Monday - Pushup Ladder
• Pushup ladder: 1-2-3-4-5-4-3-2-1 (rest 60 sec between sets)
• 4 sets of 45 sec plank hold
• Light 10-15 min jog
• 4 sets of 45 sec plank hold
• Light 10-15 min jog
Tuesday - Tempo Run
• 10 min warm-up
• 1 mile at comfortably hard pace (80% effort)
• 10 min cool-down
• 1 mile at comfortably hard pace (80% effort)
• 10 min cool-down
Wednesday - Active Recovery
• 20-30 min walk or swim
• Stretch major muscle groups
• Stretch major muscle groups
Thursday - Core Strength
• 5 sets of 60 sec plank hold
• 4 sets of 20 pushups
• 3 sets of 30 Burpees (No Push-up)
• 3 sets of 15 dive bomber pushups
• 4 sets of 20 pushups
• 3 sets of 30 Burpees (No Push-up)
• 3 sets of 15 dive bomber pushups
Friday - Speed Work
• 10 min warm-up
• 8 x 400m at goal pace (90 sec rest)
• 10 min cool-down
• 8 x 400m at goal pace (90 sec rest)
• 10 min cool-down
Saturday - Rest
• Complete rest
• Nutrition and hydration focus
• Nutrition and hydration focus
Sunday - Long Run
• 3.5-mile easy pace run
• Negative split (2nd half faster)
• Negative split (2nd half faster)
Week 3
Intensity Build
Monday - Pushup Pyramid
• Pyramid: 5-10-15-10-5 pushups (2 min rest)
• 5 sets of 60 sec plank hold
• 15 min easy jog
• 5 sets of 60 sec plank hold
• 15 min easy jog
Tuesday - Hill Repeats
• 10 min warm-up
• 6 x 2 min hill sprints (walk down recovery)
• 10 min cool-down
• 6 x 2 min hill sprints (walk down recovery)
• 10 min cool-down
Wednesday - Active Recovery
• 30 min bike or swim
• Mobility work
• Mobility work
Thursday - Max Effort
• 6 sets of max plank hold (2 min rest)
• 5 sets of max pushups (2 min rest)
• 4 sets of 20 hand-release pushups
• 5 sets of max pushups (2 min rest)
• 4 sets of 20 hand-release pushups
Friday - Intervals
• 10 min warm-up
• 5 x 800m at 1.5mi goal pace (2 min rest)
• 10 min cool-down
• 5 x 800m at 1.5mi goal pace (2 min rest)
• 10 min cool-down
Saturday - Rest
• Complete rest day
• Mental preparation
• Mental preparation
Sunday - Long Run
• 4-mile steady pace
• Practice pacing control
• Practice pacing control
Week 4
Active Recovery (Deload)
Monday - Light Pushups
• 3 sets of 50% max pushups
• 3 sets of 30 sec plank hold
• 10 min easy jog
• 3 sets of 30 sec plank hold
• 10 min easy jog
Tuesday - Easy Run
• 2-mile easy conversational pace
• Focus on form recovery
• Focus on form recovery
Wednesday - Rest
• Complete rest
• Stretch and foam roll
• Stretch and foam roll
Thursday - Light Core
• 3 sets of 45 sec plank hold
• 2 sets of 15 pushups
• Yoga or stretching
• 2 sets of 15 pushups
• Yoga or stretching
Friday - Easy Intervals
• 10 min warm-up
• 4 x 400m at comfortable pace (2 min rest)
• 10 min cool-down
• 4 x 400m at comfortable pace (2 min rest)
• 10 min cool-down
Saturday - Rest
• Complete rest
• Recovery focus
• Recovery focus
Sunday - Short Run
• 2.5-mile easy pace
• Prep for next training block
• Prep for next training block
Week 5
Strength Peak
Monday - High Volume Pushups
• 6 sets of max pushups (90 sec rest)
• 6 sets of 60 sec plank hold
• 15 min easy jog
• 6 sets of 60 sec plank hold
• 15 min easy jog
Tuesday - Threshold Run
• 10 min warm-up
• 1.5 miles at goal PRT pace
• 10 min cool-down
• 1.5 miles at goal PRT pace
• 10 min cool-down
Wednesday - Active Recovery
• 30 min bike or swim
• Light stretching
• Light stretching
Thursday - Core Endurance
• 8 sets of 60-90 sec plank hold
• 6 sets of 25 pushups
• 4 sets of 30 diamond pushups
• 6 sets of 25 pushups
• 4 sets of 30 diamond pushups
Friday - Speed Endurance
• 10 min warm-up
• 4 x 1000m at goal pace (2 min rest)
• 10 min cool-down
• 4 x 1000m at goal pace (2 min rest)
• 10 min cool-down
Saturday - Rest
• Complete rest
• Hydration and nutrition
• Hydration and nutrition
Sunday - Long Run
• 4.5-mile steady pace
• Confidence builder
• Confidence builder
Week 6
Peak Performance
Monday - Max Pushups
• 8 sets of max pushups (2 min rest)
• 8 sets of 90 sec plank hold
• Light 10 min jog
• 8 sets of 90 sec plank hold
• Light 10 min jog
Tuesday - Race Pace
• 10 min warm-up
• 1.5 miles at goal pace minus 15 sec
• 10 min cool-down
• 1.5 miles at goal pace minus 15 sec
• 10 min cool-down
Wednesday - Active Recovery
• 20-30 min walk
• Full body stretch
• Full body stretch
Thursday - Peak Core
• 10 sets of max plank hold (90 sec rest)
• 8 sets of 30 pushups
• 5 sets of 15 decline pushups
• 8 sets of 30 pushups
• 5 sets of 15 decline pushups
Friday - Final Speed Work
• 10 min warm-up
• 3 x 800m at goal pace (3 min rest)
• 10 min cool-down
• 3 x 800m at goal pace (3 min rest)
• 10 min cool-down
Saturday - Rest
• Complete rest
• Mental preparation
• Mental preparation
Sunday - Easy Long Run
• 3-mile conversational pace
• Keep it easy
• Keep it easy
Week 7
Taper & Sharpen
Monday - Maintenance Volume
• 4 sets of 75% max pushups
• 4 sets of 60 sec plank hold
• 15 min easy jog
• 4 sets of 60 sec plank hold
• 15 min easy jog
Tuesday - Short Intervals
• 10 min warm-up
• 5 x 400m at race pace (2 min rest)
• 10 min cool-down
• 5 x 400m at race pace (2 min rest)
• 10 min cool-down
Wednesday - Rest
• Complete rest
• Sleep and recovery focus
• Sleep and recovery focus
Thursday - Light Strength
• 3 sets of 60 sec plank hold
• 3 sets of 20 pushups
• Keep it light
• 3 sets of 20 pushups
• Keep it light
Friday - Easy Run
• 2-mile easy conversational pace
• Focus on feeling fresh
• Focus on feeling fresh
Saturday - Rest
• Complete rest
• Hydrate and prep
• Hydrate and prep
Sunday - Shakeout
• 1.5-mile easy pace
• Practice pacing feel
• Practice pacing feel
Week 8
Final Prep
Monday - Light Activation
• 2 sets of 15 pushups
• 2 sets of 30 sec plank hold
• 10 min easy jog
• Keep it light!
• 2 sets of 30 sec plank hold
• 10 min easy jog
• Keep it light!
Tuesday - Rest
• Complete rest
• Hydrate and sleep
• Hydrate and sleep
Wednesday - MOCK PRT (Optional)
• Full PRT simulation if needed
• Only if you need final confidence check
• Otherwise REST
• Only if you need final confidence check
• Otherwise REST
Thursday - Rest
• Complete rest
• Mental preparation
• Mental preparation
Friday - Pre-Test Activation
• 1 set of 10 pushups
• 1 set of 20 sec plank hold
• 10 min light jog with 2-3 strides
• Prime the body
• 1 set of 20 sec plank hold
• 10 min light jog with 2-3 strides
• Prime the body
Saturday - Rest
• Complete rest
• Early to bed
• Lay out test gear
• Early to bed
• Lay out test gear
Sunday - Recovery & Prep
• Stay hydrated and well rested for next week’s PRT
• Avoid preworkout or caffeine if you’re not used to it
• Keep stress low and focus on sleep
• Avoid preworkout or caffeine if you’re not used to it
• Keep stress low and focus on sleep
Training Tips
- Proper Form: Quality over quantity. Better to do fewer perfect reps than many sloppy ones.
- Recovery: Sleep 7-9 hours per night. Deload weeks are mandatory, not optional.
- Nutrition: Fuel your training. Adequate protein (0.8-1g per lb bodyweight) and carbs for energy.
- Hydration: Drink water throughout the day, especially before/after runs.
- Listen to Your Body: If you feel pain (not soreness), take an extra rest day. It's better to undertrain slightly than overtrain.
- Track Progress: Log your max reps, plank times, and run times weekly to see improvement.