• Calisthenics and 2 mile run 4 week PT test preparation program cover
  • Calisthenics and 2 mile run preparation program for military and first responder PT tests
  • Five training days from the Calisthenics plus 2 Mile workbook
  • Training weeks 3 and 4 from the Calisthenics plus 2 Mile workbook
  • The run pace table from the Calisthenics plus 2 Mile workbook
  • The movement library, with a video link for every exercise, from the Calisthenics plus 2 Mile workbook
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RunLiftPerform.com

Calisthenics + 2 Mile Prep (4 Week Program)

Calisthenics + 2 Mile Prep (4 Week Program)

$29.00
$29.00
Sale Sold out

Built for the test you have in four weeks, whoever is giving it.

Most PT tests rhyme. A two-mile run, pushups, situps, a plank, some pullups — the branch changes, the demands do not. This program is deliberately built to the shared middle, for candidates across the Department of Defense, police departments, federal agencies and fire and rescue who need to be ready on a short timeline.

How it builds your program

You test first, then the workbook does the arithmetic. Every prescribed set is a calculated percentage of the max you actually recorded — if you tested 18 pullups, you get sets sized for an 18-pullup athlete, and they climb as the weeks progress. Your timed run seeds a full pace table, Zone 2 endurance through anaerobic speed, so every run has a target instead of a vibe.

What is inside

  • Five days a week: distance and strength, tempo and strength, a pure calisthenics anaerobic day, a Zone 2 nose-breathing distance run, and a speed day built on mile and 400 m repeats.
  • Bodyweight only — dips, chinups, pushups, situps, toes-to-bar, burpees over the bar and the plank — so you can run the whole thing with a pullup bar and a road.
  • Every set sized from your test: record your maxes on day one and the workbook writes four weeks of appropriately loaded volume, escalating each week.
  • A 2-mile-anchored pace table covering endurance through anaerobic speed, with rest guidance per zone.
  • Realistic targets: 2-mile under 14:15 / 16:00, 12 / 5 pullups, 54 / 47 one-minute pushups, 42 / 36 situps, 2:45+ / 2:05+ plank, 26 / 15 burpees, 30 / 10 dips.

Who this is for

Anyone with a hiring test, an entrance standard or a record PT test roughly a month out. Also a clean re-entry point if you have been away from structured training and want something that starts where you actually are.

Specifications

  • Format: Excel workbook (.xlsx), auto-calculating. Printable.
  • Length: 4 weeks · 5 days per week
  • Tabs: program · Run Table · Movement Library
  • Equipment: pullup bar, dip station, measured route. No gym required.
  • Delivery: instant digital download

This is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.

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