Tactical Fitness Plan Generator
3 plans·Week 1 free
Test-specific rucks, runs and push/pull progressions to a standard.
All plans
The numbers
How these plans work
3 tactical plans that train to a test standard: military, police academy and selection-style. Each starts from your current push-ups, pull-ups and run time and moves them toward the standard week by week, with rucks, test-pace intervals and a mock test at the end.
The sample is the Military Workout Plan: push-ups 35 to 60, pull-ups 6 to 10, 2-mile run 14:30 to 13:38.
Live sample
Military Workout Plan
- Weeks
- 12
- Sessions
- 60
- Peak week
- 4h 15
- week 11
- Longest session
- 1h 05
- week 11
- Taper
- 1 wk
Standards shown are typical targets; check your branch's or agency's current published test.
| Wk | Focus | Volume | ||||||||||||||||||||||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 01 | Base: aerobic + rep volumeRuck 1.5 mi @ 20 lb | 2h 25 | Ruck 1.5 mi @ 20 lb | |||||||||||||||||||||||||||||||||||||||
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Weeks 2–12 locked Unlock the full plan.
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| 02 | Base: aerobic + rep volumeRuck 1.5 mi @ 20 lb | 2h 35 | Ruck 1.5 mi @ 20 lb | |||||||||||||||||||||||||||||||||||||||
| 03 | Base: aerobic + rep volumeRuck 2 mi @ 20 lb | 2h 50 | Ruck 2 mi @ 20 lb | |||||||||||||||||||||||||||||||||||||||
| 04 | DeloadRuck 1.5 mi @ 20 lb | 2h 15 | Ruck 1.5 mi @ 20 lb | |||||||||||||||||||||||||||||||||||||||
| 05 | Build: test-pace running + ruck loadRuck 2.5 mi @ 25 lb | 3h 05 | Ruck 2.5 mi @ 25 lb | |||||||||||||||||||||||||||||||||||||||
| 06 | Build: test-pace running + ruck loadRuck 2.5 mi @ 25 lb | 3h 20 | Ruck 2.5 mi @ 25 lb | |||||||||||||||||||||||||||||||||||||||
| 07 | Build: test-pace running + ruck loadRuck 3 mi @ 30 lb | 3h 35 | Ruck 3 mi @ 30 lb | |||||||||||||||||||||||||||||||||||||||
| 08 | DeloadRuck 1.5 mi @ 30 lb | 2h 20 | Ruck 1.5 mi @ 30 lb | |||||||||||||||||||||||||||||||||||||||
| 09 | Peak: test-specificRuck 3.5 mi @ 30 lb | 3h 50 | Ruck 3.5 mi @ 30 lb | |||||||||||||||||||||||||||||||||||||||
| 10 | Peak: test-specificRuck 3.5 mi @ 35 lb | 3h 55 | Ruck 3.5 mi @ 35 lb | |||||||||||||||||||||||||||||||||||||||
| 11 | Peak: test-specificRuck 4 mi @ 35 lb | 4h 15 | Ruck 4 mi @ 35 lb | |||||||||||||||||||||||||||||||||||||||
| 12 | Test weekRuck 1.5 mi @ 35 lb | 1h 55 | Ruck 1.5 mi @ 35 lb | |||||||||||||||||||||||||||||||||||||||
Your paces
- 2-mile run target
- 13:386:49/mi average
- Current predicted
- 14:30
- Threshold
- 7:53/mi
- Easy
- 10:25/mi