{"product_id":"calisthenics-2-mile-prep-4-week-program","title":"Calisthenics + 2 Mile Prep (4 Week Program)","description":"\u003ch3\u003eBuilt for the test you have in four weeks, whoever is giving it.\u003c\/h3\u003e\n\n\u003cp\u003eMost 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.\u003c\/p\u003e\n\n\u003ch4\u003eHow it builds your program\u003c\/h4\u003e\n\n\u003cp\u003eYou 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.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFive days a week:\u003c\/strong\u003e 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBodyweight only\u003c\/strong\u003e — 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEvery set sized from your test:\u003c\/strong\u003e record your maxes on day one and the workbook writes four weeks of appropriately loaded volume, escalating each week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA 2-mile-anchored pace table\u003c\/strong\u003e covering endurance through anaerobic speed, with rest guidance per zone.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRealistic targets:\u003c\/strong\u003e 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.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eAnyone 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.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 4 weeks · 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Run Table · Movement Library\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e pullup bar, dip station, measured route. No gym required.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681132097856,"sku":"","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/22_Calisthenics-2-Mile-Prep.png?v=1786932637","url":"https:\/\/www.runliftperform.com\/products\/calisthenics-2-mile-prep-4-week-program","provider":"RunLiftPerform.com","version":"1.0","type":"link"}