Tactical Fitness Program

12 weeks·4 days / wk·tactical general·intermediate

FREEEvery week of this plan is free while PlanByWeek is in beta— including PDF, calendar and Garmin export.

ExportPDF CalendarMissed a key session? Mark it and the plan re-balances.

Weeks: 12
Sessions: 48
Peak week: 5h 30; week 11
Longest session: 3h 15; week 11
Taper: 1 wk

BaseCutbackBuildPeakTest

Standards shown are typical targets; check your branch's or agency's current published test.

Focus

Volume

Base: aerobic + rep volumeRuck 4 mi @ 20 lb

2h 45

Mon
Oct 5
4 × 400 m at test pace
30 min
- 15 min easy
- 4 × 400 m @ 6:47/mi · equal time jog recovery
- 10 min easy
Tue
Oct 6
Push-up ladder to 35
30 min
- Goal this week: 35 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 18 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 45 s — 60 s
Thu
Oct 8
Ruck 4 mi @ 20 lb
70 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Fri
Oct 9
Pull-up + posterior chain (6 target)
35 min
- Goal this week: 6 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 3 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s

Base: aerobic + rep volumeRuck 5 mi @ 25 lb

3h 00

4 sessions

Mon
Oct 12
5 × 400 m at test pace
30 min
- 15 min easy
- 5 × 400 m @ 6:47/mi · equal time jog recovery
- 10 min easy
Tue
Oct 13
Push-up ladder to 39
35 min
- Goal this week: 39 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 20 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 54 s — 60 s
Thu
Oct 15
Ruck 5 mi @ 25 lb
80 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Fri
Oct 16
Pull-up + posterior chain (7 target)
35 min
- Goal this week: 7 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s

Base: aerobic + rep volumeRuck 6 mi @ 30 lb

3h 15

4 sessions

Mon
Oct 19
5 × 400 m at test pace
30 min
- 15 min easy
- 5 × 400 m @ 6:47/mi · equal time jog recovery
- 10 min easy
Tue
Oct 20
Push-up ladder to 44
35 min
- Goal this week: 44 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 22 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 64 s — 60 s
Thu
Oct 22
Ruck 6 mi @ 30 lb
90 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Fri
Oct 23
Pull-up + posterior chain (8 target)
40 min
- Goal this week: 8 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s

DeloadRuck 5 mi @ 30 lb

2h 40

4 sessions

Mon
Oct 26
Easy run + strides
25 min
- 30 min easy + 6 strides · 10:25/mi
Tue
Oct 27
Push-up ladder to 44
30 min
- Goal this week: 44 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 22 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 64 s — 60 s
Thu
Oct 29
Ruck 5 mi @ 30 lb
75 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Fri
Oct 30
Pull-up + posterior chain (8 target)
30 min
- Goal this week: 8 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s

Build: test-pace running + ruck loadRuck 7 mi @ 30 lb

3h 30

4 sessions

Mon
Nov 2
6 × 400 m at test pace
35 min
- 15 min easy
- 6 × 400 m @ 6:47/mi · equal time jog recovery
- 10 min easy
Tue
Nov 3
Push-up ladder to 48
35 min
- Goal this week: 48 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 24 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 73 s — 60 s
Thu
Nov 5
Ruck 7 mi @ 30 lb
100 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Fri
Nov 6
Pull-up + posterior chain (8 target)
40 min
- Goal this week: 8 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s

Build: test-pace running + ruck loadRuck 8 mi @ 35 lb

3h 50

4 sessions

Mon
Nov 9
6 × 400 m at test pace
35 min
- 15 min easy
- 6 × 400 m @ 6:47/mi · equal time jog recovery
- 10 min easy
Tue
Nov 10
Push-up ladder to 53
40 min
- Goal this week: 53 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 27 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 83 s — 60 s
Thu
Nov 12
Ruck 8 mi @ 35 lb
110 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Fri
Nov 13
Pull-up + posterior chain (9 target)
45 min
- Goal this week: 9 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 5 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s

Build: test-pace running + ruck loadRuck 9 mi @ 35 lb

4h 10

4 sessions

Mon
Nov 16
7 × 400 m at test pace
40 min
- 15 min easy
- 7 × 400 m @ 6:47/mi · equal time jog recovery
- 10 min easy
Tue
Nov 17
Push-up ladder to 57
40 min
- Goal this week: 57 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 29 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 92 s — 60 s
Thu
Nov 19
Ruck 9 mi @ 35 lb
125 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Fri
Nov 20
Pull-up + posterior chain (10 target)
45 min
- Goal this week: 10 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 6 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s

DeloadRuck 5 mi @ 35 lb

2h 45

4 sessions

Mon
Nov 23
Easy run + strides
25 min
- 30 min easy + 6 strides · 10:25/mi
Tue
Nov 24
Push-up ladder to 57
30 min
- Goal this week: 57 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 29 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 92 s — 60 s
Thu
Nov 26
Ruck 5 mi @ 35 lb
75 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Fri
Nov 27
Pull-up + posterior chain (10 target)
35 min
- Goal this week: 10 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 6 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s

Peak: test-specificRuck 10 mi @ 40 lb

4h 35

4 sessions

Mon
Nov 30
7 × 400 m at test pace
40 min
- 15 min easy
- 7 × 400 m @ 6:47/mi · equal time jog recovery
- 10 min easy
Tue
Dec 1
Push-up ladder to 61
45 min
- Goal this week: 61 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 31 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 101 s — 60 s
Thu
Dec 3
Ruck 10 mi @ 40 lb
140 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Fri
Dec 4
Pull-up + posterior chain (11 target)
50 min
- Goal this week: 11 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 6 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s

Peak: test-specificRuck 11 mi @ 40 lb

5h 00

4 sessions

Mon
Dec 7
8 × 400 m at test pace
40 min
- 15 min easy
- 8 × 400 m @ 6:47/mi · equal time jog recovery
- 10 min easy
Tue
Dec 8
Push-up ladder to 66
45 min
- Goal this week: 66 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 33 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 111 s — 60 s
Thu
Dec 10
Ruck 11 mi @ 40 lb
165 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Fri
Dec 11
Pull-up + posterior chain (11 target)
50 min
- Goal this week: 11 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 6 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s

Peak: test-specificRuck 12 mi @ 45 lb

5h 30

4 sessions

Mon
Dec 14
8 × 400 m at test pace
45 min
- 15 min easy
- 8 × 400 m @ 6:47/mi · equal time jog recovery
- 10 min easy
Tue
Dec 15
Push-up ladder to 70
50 min
- Goal this week: 70 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 35 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 120 s — 60 s
Thu
Dec 17
Ruck 12 mi @ 45 lb
180 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Fri
Dec 18
Pull-up + posterior chain (12 target)
55 min
- Goal this week: 12 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 7 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s

Test weekRuck 5 mi @ 45 lb

2h 10

4 sessions

Mon
Dec 21
8 × 400 m at test pace
25 min
- 15 min easy
- 8 × 400 m @ 6:47/mi · equal time jog recovery
- 10 min easy
Tue
Dec 22
Push-up ladder to 70
30 min
- Goal this week: 70 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 35 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 120 s — 60 s
Thu
Dec 24
Ruck 5 mi @ 45 lb
75 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Fri
Dec 25
Mock test: tactical selection-style standard
- Push-ups in 2 min · target 70
- Pull-ups, strict · target 12
- plank 3:00
- 3-mile run · target 20:57

Your paces

3-mile run target: 20:576:59/mi average
Current predicted: 22:17
Threshold: 7:53/mi
Easy: 10:25/mi

The numbers

About this plan

This tactical fitness program is 12 weeks of 4 sessions for a tactical selection-style standard, rising to 5.5 hours in week 11. It starts from a 22:17 3-mile run, 35 push-ups and 6 pull-ups, and moves each toward the tactical selection-style standard target every week.

Week 12 targets for the tactical selection-style standard: 70 push-ups in 2 min, 12 pull-ups, plank 3:00, and 20:57 for the 3-mile run. Rucks progress to 12 mi with 45 lb for the tactical selection-style standard, adding no more than 5 lb a week.

Deloads for the tactical selection-style standard: week 4 (2.7 h) and week 8 (2.8 h); week 12 is a full mock 3-mile run-and-strength test, 43 hours in total.

4 sessions and 2.8 hours open this 12-week plan, topped by a 70 min Thursday.

Structure: base weeks 1–3 (2.8–3.3 h), build weeks 5–7 (3.5–4.2 h), peak weeks 9–11 (4.6–5.5 h) and test week 12 (2.2 h).

Weeks 1–4 run 2.8, 3, 3.3 and 2.7 hours. The last four weeks run 4.6, 5, 5.5 and 2.2 hours.

Questions

FAQ

What standards does the tactical fitness program train for?

70 push-ups in 2 min, 12 pull-ups, plank 3:00 and a 20:57 3-mile run. Check your agency's current tactical selection-style standard.

How fast will my 3-mile run improve on the tactical fitness program?

The plan targets 20:57 from a predicted 22:17 over 12 weeks of 3-mile run work.

How heavy do the rucks get in the tactical fitness program?

45 lb over 12 mi at the peak of this tactical selection-style standard plan.

Can I start the tactical fitness program with zero pull-ups?

Yes. Enter 0 and the tactical selection-style standard plan uses bands and negatives toward 12 reps by week 12.

Keep exploring

All tactical plans

About this plan

FAQ

What standards does the tactical fitness program train for?

How fast will my 3-mile run improve on the tactical fitness program?

How heavy do the rucks get in the tactical fitness program?

Can I start the tactical fitness program with zero pull-ups?

Related plans