SAPPER TRAINING

COMPANY

Sapper Leader Course

Physical Preparation Program
July 2019

Property of Sapper Leader Course

 This physical preparation program is a 14-week training cycle designed to prepare
Soldiers for the physical rigors of the Sapper Leader Course. This will help build overall
strength and muscular endurance, and will develop cardiovascular capacity for the continuous
efforts required at the course. Some events include the SPFT, 12-mile Ruck, Air Operations,
Waterborne Operations, Mountaineering Operations, Conventional and Expedient Demolitions,
Small Unit Tactics, and Combat Patrols.

Weeks 1-4 has 6 training days/week, weeks 5-12 has 5 training days/week, with week 13
& 14 being taper weeks. Table 1 identifies training session goals for each day/week, and Table 2
& 3 includes 1 Rep Max and Percentage weight charts, respectively. This will help you identify
your lifting weights for each individual lift throughout each session. This program is a linear
progression model to allow the Soldier to progressively increase muscular endurance, strength,
and cardiovascular capacity by the end. All of the weights on strength days are recommended
based on an intermediate athlete’s skill level. You can scale as appropriate based on your
personal fitness level.

This program has a large amount of volume especially in weeks 5-12. Ensure that you
get plenty of rest and fuel your body with enough calories and proper nutrition throughout the
entire program.

Page 1
Table 1 – Training Goal

Page 2
 Table 2 – 1 Rep Max Chart

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
REPS
100 105 110 115 120 125 130 135 140 145
1 100 105 110 115 120 125 130 135 140 145
2 95 100 105 110 115 120 125 130 135 140
3 90 95 100 105 110 115 120 125 130 135
4 90 95 95 100 105 110 115 120 125 130
5 85 90 95 100 105 110 110 115 120 125
6 85 90 95 95 100 105 110 115 120 125
7 85 85 90 95 100 105 110 110 115 120
8 80 85 90 95 95 100 105 110 115 115
9 80 80 85 90 95 100 100 105 110 115
10 75 80 85 85 90 95 100 105 105 110

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
REPS
150 155 160 165 170 175 180 185 190 195
1 150 155 160 165 170 175 180 185 190 195
2 145 145 150 155 160 165 170 175 180 185
3 140 145 145 150 155 160 165 170 175 180
4 135 135 140 145 150 155 160 165 170 175
5 130 135 140 145 145 150 155 160 165 170
6 125 130 135 140 145 150 150 155 160 165
7 125 130 135 135 140 145 150 155 160 160
8 120 125 130 135 140 140 145 150 155 160
9 115 120 125 130 135 135 140 145 150 150
10 115 120 120 125 130 135 135 140 145 150

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
REPS
200 205 210 215 220 225 230 235 240 245
1 200 205 210 215 220 225 230 235 240 245
2 190 195 200 205 210 215 220 225 230 235
3 185 190 195 200 200 205 210 215 220 225
4 175 180 185 190 195 200 205 210 210 215
5 175 175 180 185 190 195 200 205 210 210
6 170 175 175 180 185 190 195 200 205 205
7 165 170 175 180 185 185 190 195 200 205
8 160 165 170 175 180 180 185 190 195 200
9 155 160 165 170 170 175 180 185 185 190
10 150 155 160 165 165 170 175 180 180 185

Page 3
 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
REPS
250 255 260 265 270 275 280 285 290 295
1 250 255 260 265 270 275 280 285 290 295
2 240 240 245 250 255 260 265 270 275 280
3 230 235 240 245 250 255 260 260 265 270
4 220 225 230 235 240 245 250 250 255 260
5 215 220 225 230 235 240 240 245 250 255
6 210 215 220 225 230 230 235 240 245 250
7 210 210 215 220 225 230 230 235 240 245
8 205 205 210 215 220 225 225 230 235 240
9 195 200 205 205 210 215 220 220 225 230
10 190 195 200 200 205 210 215 215 220 225

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
REPS
300 305 310 315 320 325 330 335 340 345
1 300 305 310 315 320 325 330 335 340 345
2 285 290 295 300 305 310 315 320 325 330
3 275 280 285 290 295 300 305 310 315 315
4 265 270 275 280 285 290 290 295 300 305
5 260 265 270 270 275 285 285 290 295 300
6 255 260 260 265 270 280 280 285 285 295
7 250 255 255 260 265 275 275 20 280 285
8 245 245 250 255 260 265 265 270 275 280
9 235 240 240 245 250 255 255 260 265 270
10 230 230 235 240 245 245 250 255 260 260

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
REPS
350 355 360 365 370 375 380 385 390 395
1 350 355 360 365 370 375 380 385 390 395
2 335 335 340 345 350 355 360 365 370 375
3 325 325 330 335 340 345 350 355 360 365
4 310 315 320 325 325 330 335 340 345 350
5 305 305 310 315 320 325 330 335 335 340
6 295 300 305 305 315 315 320 325 330 335
7 290 295 300 300 305 310 315 320 325 330
8 285 290 290 290 300 305 310 310 315 320
9 275 275 280 280 290 295 295 300 305 310
10 265 270 275 275 280 285 290 295 295 300

Page 4
 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
REPS
400 405 410 415 420 425 430 435 440 445
1 400 405 410 415 420 425 430 435 440 445
2 380 385 390 395 400 405 410 415 420 425
3 370 375 375 380 385 390 395 400 405 415
4 355 360 365 365 370 375 380 385 390 400
5 345 350 355 360 365 370 370 375 380 385
6 340 340 345 350 355 360 365 370 370 375
7 330 335 340 345 350 355 355 360 365 370
8 325 330 330 335 340 345 350 350 355 360
9 310 315 320 325 330 330 335 340 345 350
10 305 310 310 315 320 325 325 330 335 340

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
REPS
450 455 460 465 470 475 480 485 490 495
1 450 455 460 465 470 475 480 485 490 495
2 430 430 435 440 445 450 455 460 465 470
3 420 420 425 430 430 435 440 445 450 455
4 405 405 405 410 415 420 425 430 435 440
5 390 395 400 400 405 410 415 420 425 430
6 380 385 390 395 395 400 405 410 415 420
7 370 380 380 385 390 395 400 405 405 410
8 360 370 375 375 380 385 390 395 395 400
9 350 355 360 365 365 370 375 380 380 385
10 340 345 350 355 355 360 365 370 370 375

Page 5
 Table 3 – Percentage Weight Chart

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
%
100 105 110 115 120 125 130 135 140 145
100 100 105 110 115 120 125 130 135 140 145
96 95 100 105 110 115 120 125 130 135 140
94 95 100 105 110 115 120 120 125 130 135
92 90 95 100 105 110 115 120 125 130 135
90 90 95 100 105 110 115 115 120 125 130
88 90 90 95 100 105 110 115 120 125 130
86 85 90 95 100 105 110 110 115 120 125
84 85 90 90 95 100 105 110 115 120 120
82 80 85 90 95 100 105 105 110 115 120
80 80 85 90 90 95 100 105 110 110 115
78 80 80 85 90 95 100 100 105 110 115
76 75 80 85 85 90 95 100 105 105 110
74 75 80 80 85 90 95 95 100 105 105
72 70 75 80 85 85 90 95 95 100 105
70 70 75 75 80 85 90 90 95 100 100
65 65 70 70 75 80 80 85 90 90 95
60 60 65 65 70 70 75 80 80 85 85
55 55 60 60 65 65 70 70 75 75 80
50 50 55 55 60 60 65 65 70 70 75

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
%
150 155 160 165 170 175 180 185 190 195
100 150 155 160 165 170 175 180 185 190 195
96 145 150 155 160 165 170 175 180 180 185
94 140 145 150 155 160 165 170 175 180 185
92 140 145 145 150 155 160 165 170 175 180
90 135 140 145 150 155 160 160 165 170 175
88 130 135 140 145 150 155 160 165 165 170
86 130 135 140 140 145 150 155 160 165 170
84 125 130 135 140 145 145 150 155 160 165
82 125 125 130 135 140 145 150 150 155 160
80 120 125 130 130 135 140 145 150 150 155
78 115 120 125 130 135 135 140 145 150 150
76 115 120 120 125 130 135 135 140 145 150
74 110 115 120 120 125 130 135 135 140 145
72 110 110 115 120 120 125 130 135 135 140
70 105 110 110 115 120 125 125 130 135 135
65 100 100 105 105 110 115 115 120 125 125
60 90 95 95 100 100 105 110 110 115 115
55 85 85 90 90 95 95 100 100 105 105
50 75 80 80 85 85 90 90 95 95 100

Page 6
 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
%
200 205 210 215 220 225 230 235 240 245
100 200 205 210 215 220 225 230 235 240 245
96 190 195 200 205 210 215 220 225 230 235
94 190 195 195 200 205 210 215 220 225 230
92 185 190 195 200 200 205 210 215 220 225
90 180 185 190 195 200 205 205 210 215 220
88 175 180 185 190 195 200 200 205 210 215
86 170 175 180 185 190 195 200 200 205 210
84 170 170 175 180 185 190 195 195 200 205
82 165 170 170 175 180 185 190 195 195 200
80 160 165 170 170 175 180 185 190 190 195
78 155 160 165 170 170 175 180 185 185 190
76 150 155 160 165 165 170 175 180 180 185
74 150 150 155 160 165 165 170 175 180 180
72 145 150 150 155 160 160 165 170 175 175
70 140 145 145 150 155 160 160 165 170 170
65 130 135 135 140 145 145 150 155 155 160
60 120 125 125 130 130 135 140 140 145 145
55 110 115 115 120 120 125 125 130 130 135
50 100 105 105 110 110 115 115 120 120 125

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
%
250 255 260 265 270 275 280 285 290 295
100 250 255 260 265 270 275 280 285 290 295
96 240 245 250 255 260 265 270 275 280 285
94 235 240 245 250 255 260 265 270 275 275
92 230 235 240 245 250 255 260 260 265 270
90 225 230 235 240 245 250 250 255 260 265
88 220 225 230 235 240 240 245 250 255 260
86 215 220 225 230 230 235 240 245 250 255
84 210 215 220 225 225 230 235 240 245 250
82 205 210 215 215 220 225 230 235 240 240
80 200 205 210 210 215 220 225 230 230 235
78 195 200 205 205 210 215 220 220 225 230
76 190 195 200 200 205 210 215 215 220 225
74 185 190 190 195 200 205 205 210 215 220
72 180 185 185 190 195 200 200 205 210 210
70 175 180 180 185 190 195 195 200 205 205
65 165 165 170 170 175 180 180 185 190 190
60 150 155 155 160 160 165 170 170 175 175
55 140 140 145 145 150 150 155 155 160 160
50 125 130 130 135 135 140 140 145 145 150

Page 7
 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
%
300 305 310 315 320 325 330 335 340 345
100 300 305 310 315 320 325 330 335 340 345
96 290 295 300 300 305 310 315 320 325 330
94 280 285 290 295 300 305 310 315 320 325
92 275 280 285 290 295 300 305 310 315 315
90 270 275 280 285 290 295 295 300 305 310
88 265 270 275 275 280 285 290 295 300 305
86 260 260 265 270 275 280 285 290 290 295
84 250 255 260 265 270 275 275 280 285 290
82 245 250 255 260 260 265 270 275 280 285
80 240 245 250 250 255 260 265 270 270 275
78 235 240 240 245 250 255 255 260 265 270
76 230 230 235 240 245 245 250 255 260 260
74 220 225 230 235 235 240 245 250 250 255
72 215 220 225 225 230 235 240 240 245 250
70 210 215 215 220 225 225 230 235 240 240
65 195 200 200 205 210 210 215 220 220 225
60 180 185 185 190 190 195 200 200 205 205
55 165 170 170 175 175 180 180 185 185 190
50 150 155 155 160 160 165 165 170 170 175

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
%
350 355 360 365 370 375 380 385 390 395
100 350 355 360 365 370 375 380 385 390 395
96 335 340 345 350 355 360 365 370 375 380
94 330 335 340 345 350 355 355 360 365 370
92 320 325 330 335 340 345 350 355 360 365
90 315 320 325 330 335 340 340 345 350 355
88 310 310 315 320 325 330 335 340 345 350
86 300 305 310 315 320 325 325 330 335 340
84 295 300 300 305 310 315 320 325 330 330
82 285 290 295 300 305 310 310 315 320 325
80 280 285 290 290 295 300 305 310 310 315
78 275 275 280 285 290 295 295 300 305 310
76 265 270 275 275 280 285 290 295 295 300
74 260 265 265 270 275 280 280 285 290 290
72 250 255 260 265 265 270 275 275 280 285
70 245 250 250 255 260 265 265 270 275 275
65 230 230 235 235 240 245 245 250 255 255
60 210 215 215 220 220 225 230 230 235 235
55 195 195 200 200 205 205 210 210 215 215
50 175 180 180 185 185 190 190 195 195 200

Page 8
 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
%
400 405 410 415 420 425 430 435 440 445
100 400 405 410 415 420 425 430 435 440 445
96 385 390 395 400 405 410 415 420 420 425
94 375 380 385 390 395 400 405 410 415 420
92 370 375 375 380 385 390 395 400 405 410
90 360 365 370 375 380 385 385 390 395 400
88 350 355 360 365 370 375 380 385 385 390
86 345 350 355 355 360 365 370 375 380 385
84 335 340 345 350 355 355 360 365 370 375
82 330 330 335 340 345 350 355 355 360 365
80 320 325 330 330 335 340 345 350 350 355
78 310 315 320 325 330 330 335 340 345 345
76 305 310 310 315 320 325 325 330 335 340
74 295 300 305 305 310 315 320 320 325 330
72 290 290 295 300 300 305 310 315 315 320
70 280 285 285 290 295 300 300 305 310 310
65 260 265 265 270 275 275 280 285 285 290
60 240 245 245 250 250 255 260 260 265 265
55 220 225 225 230 230 235 235 240 240 245
50 200 205 205 210 210 215 215 220 220 225

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
%
450 455 460 465 470 475 480 485 490 495
100 450 455 460 465 470 475 480 485 490 495
96 430 435 440 445 450 455 460 465 470 475
94 425 430 430 435 440 445 450 455 460 465
92 415 420 425 430 430 435 440 445 450 455
90 405 410 415 420 425 430 430 435 440 445
88 395 400 405 410 415 420 420 425 430 435
86 385 390 395 400 405 410 415 415 420 425
84 380 380 385 390 395 400 405 405 410 415
82 370 375 375 380 385 390 395 400 400 405
80 360 365 370 370 375 380 385 390 390 395
78 350 355 360 365 365 370 375 380 380 385
76 340 345 350 355 355 360 365 370 370 375
74 335 335 340 345 350 350 355 360 365 365
72 325 330 330 335 340 340 345 350 355 355
70 315 320 320 325 330 335 335 340 345 345
65 295 295 300 300 305 310 310 315 320 320
60 270 275 275 280 280 285 290 290 295 295
55 250 250 255 255 260 260 265 265 270 270
50 225 230 230 235 235 240 240 245 245 250

Page 9
 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
%
500 505 510 515 520 525 530 535 540 545
100 500 505 510 515 520 525 530 535 540 545
96 480 485 490 495 500 505 510 515 520 525
94 470 475 480 485 490 495 500 505 510 510
92 460 465 470 475 480 485 490 490 495 500
90 450 455 460 465 470 475 475 480 485 490
88 440 445 450 455 460 460 465 470 475 480
86 430 435 440 445 445 450 455 460 465 470
84 420 425 430 435 435 440 445 450 455 460
82 410 415 420 420 425 430 435 440 445 445
80 400 405 410 410 415 420 425 430 430 435
78 390 395 400 400 405 410 415 415 420 425
76 380 385 390 390 395 400 405 405 410 415
74 370 375 375 380 385 390 390 395 400 405
72 360 365 365 370 375 380 380 385 390 390
70 350 355 355 360 365 370 370 375 380 380
65 325 330 330 335 340 340 345 350 350 355
60 300 305 305 310 310 315 320 320 325 325
55 275 280 280 285 285 290 290 295 295 300
50 250 255 255 260 260 265 265 270 270 275

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
%
550 555 560 565 570 575 580 585 590 595
100 550 555 560 565 570 575 580 585 590 595
96 530 535 540 540 545 550 555 560 565 570
94 515 520 525 530 535 540 545 550 555 560
92 505 510 515 520 525 530 535 540 545 545
90 495 500 505 510 515 520 520 525 530 535
88 485 490 495 495 500 505 510 515 520 525
86 475 475 480 485 490 495 500 505 505 510
84 460 465 470 475 480 485 485 490 495 500
82 450 455 460 465 465 470 475 480 485 490
80 440 445 450 450 455 460 465 470 470 475
78 430 435 435 440 445 450 450 455 460 465
76 420 420 425 430 435 435 440 445 450 450
74 405 410 415 420 420 425 430 435 435 440
72 395 400 405 405 410 415 420 420 425 430
70 385 390 390 395 400 405 405 410 415 415
65 360 360 365 365 370 375 375 380 385 385
60 330 335 335 340 340 345 350 350 355 355
55 305 305 310 310 315 315 320 320 325 325
50 275 280 280 285 285 290 290 295 295 300

Page 10
 Table 4 – Percentage 2-mile Time
2-Mile time 2-Mile time
11:00.0 13:30.0
200m 400m 800m 3-mile 5-mile 6-mile 200m 400m 800m 3-mile 5-mile 6-mile
110% 00:37.1 01:14.2 02:28.5 14:51.0 24:45.0 29:42.0 110% 00:45.6 01:31.1 03:02.2 18:13.5 30:22.5 36:27.0
105% 00:39.2 01:18.4 02:36.7 15:40.5 26:07.5 31:21.0 105% 00:48.1 01:36.2 03:12.4 19:14.3 32:03.7 38:28.5
100% 00:41.3 01:22.5 02:45.0 16:30.0 27:30.0 33:00.0 100% 00:50.6 01:41.3 03:22.5 20:15.0 33:45.0 40:30.0
90% 00:45.4 01:30.8 03:01.5 18:09.0 30:15.0 36:18.0 90% 00:55.7 01:51.4 03:42.8 22:16.5 37:07.5 44:33.0
80% 00:49.5 01:39.0 03:18.0 19:48.0 33:00.0 39:36.0 80% 01:00.7 02:01.5 04:03.0 24:18.0 40:30.0 48:36.0
70% 00:53.6 01:47.3 03:34.5 21:27.0 35:45.0 42:54.0 70% 01:05.8 02:11.6 04:23.3 26:19.5 43:52.5 52:39.0
60% 00:57.8 01:55.5 03:51.0 23:06.0 38:30.0 46:12.0 60% 01:10.9 02:21.7 04:43.5 28:21.0 47:15.0 56:42.0
11:30.0 14:00.0
200m 400m 800m 3-mile 5-mile 6-mile 200m 400m 800m 3-mile 5-mile 6-mile
110% 00:38.8 01:17.6 02:35.3 15:31.5 25:52.5 31:03.0 110% 00:47.3 01:34.5 03:09.0 18:54.0 31:30.0 37:48.0
105% 00:41.0 01:21.9 02:43.9 16:23.3 27:18.7 32:46.5 105% 00:49.9 01:39.8 03:19.5 19:57.0 33:15.0 39:54.0
100% 00:43.1 01:26.2 02:52.5 17:15.0 28:45.0 34:30.0 100% 00:52.5 01:45.0 03:30.0 21:00.0 35:00.0 42:00.0
90% 00:47.4 01:34.9 03:09.8 18:58.5 31:37.5 37:57.0 90% 00:57.8 01:55.5 03:51.0 23:06.0 38:30.0 46:12.0
80% 00:51.7 01:43.5 03:27.0 20:42.0 34:30.0 41:24.0 80% 01:03.0 02:06.0 04:12.0 25:12.0 42:00.0 50:24.0
70% 00:56.1 01:52.1 03:44.2 22:25.5 37:22.5 44:51.0 70% 01:08.3 02:16.5 04:33.0 27:18.0 45:30.0 54:36.0
60% 01:00.4 02:00.7 04:01.5 24:09.0 40:15.0 48:18.0 60% 01:13.5 02:27.0 04:54.0 29:24.0 49:00.0 58:48.0
12:00.0 14:30.0
200m 400m 800m 3-mile 5-mile 6-mile 200m 400m 800m 3-mile 5-mile 6-mile
110% 00:40.5 01:21.0 02:42.0 16:12.0 27:00.0 32:24.0 110% 00:48.9 01:37.9 03:15.7 19:34.5 32:37.5 39:09.0
105% 00:42.8 01:25.5 02:51.0 17:06.0 28:30.0 34:12.0 105% 00:51.7 01:43.3 03:26.6 20:39.8 34:26.2 41:19.5
100% 00:45.0 01:30.0 03:00.0 18:00.0 30:00.0 36:00.0 100% 00:54.4 01:48.8 03:37.5 21:45.0 36:15.0 43:30.0
90% 00:49.5 01:39.0 03:18.0 19:48.0 33:00.0 39:36.0 90% 00:59.8 01:59.6 03:59.3 23:55.5 39:52.5 47:51.0
80% 00:54.0 01:48.0 03:36.0 21:36.0 36:00.0 43:12.0 80% 01:05.3 02:10.5 04:21.0 26:06.0 43:30.0 52:12.0
70% 00:58.5 01:57.0 03:54.0 23:24.0 39:00.0 46:48.0 70% 01:10.7 02:21.4 04:42.7 28:16.5 47:07.5 56:33.0
60% 01:03.0 02:06.0 04:12.0 25:12.0 42:00.0 50:24.0 60% 01:16.1 02:32.3 05:04.5 30:27.0 50:45.0 00:54.0
12:30.0 15:00.0
200m 400m 800m 3-mile 5-mile 6-mile 200m 400m 800m 3-mile 5-mile 6-mile
110% 00:42.2 01:24.4 02:48.7 16:52.5 28:07.5 33:45.0 110% 00:50.6 01:41.3 03:22.5 20:15.0 33:45.0 40:30.0
105% 00:44.5 01:29.1 02:58.1 17:48.7 29:41.2 35:37.5 105% 00:53.4 01:46.9 03:33.7 21:22.5 35:37.5 42:45.0
100% 00:46.9 01:33.8 03:07.5 18:45.0 31:15.0 37:30.0 100% 00:56.3 01:52.5 03:45.0 22:30.0 37:30.0 45:00.0
90% 00:51.6 01:43.1 03:26.3 20:37.5 34:22.5 41:15.0 90% 01:01.9 02:03.8 04:07.5 24:45.0 41:15.0 49:30.0
80% 00:56.3 01:52.5 03:45.0 22:30.0 37:30.0 45:00.0 80% 01:07.5 02:15.0 04:30.0 27:00.0 45:00.0 54:00.0
70% 01:00.9 02:01.9 04:03.7 24:22.5 40:37.5 48:45.0 70% 01:13.1 02:26.3 04:52.5 29:15.0 48:45.0 58:30.0
60% 01:05.6 02:11.3 04:22.5 26:15.0 43:45.0 52:30.0 60% 01:18.7 02:37.5 05:15.0 31:30.0 52:30.0 03:00.0
13:00.0 15:30.0
200m 400m 800m 3-mile 5-mile 6-mile 200m 400m 800m 3-mile 5-mile 6-mile
110% 00:43.9 01:27.8 02:55.5 17:33.0 29:15.0 35:06.0 110% 00:52.3 01:44.6 03:29.2 20:55.5 34:52.5 41:51.0
105% 00:46.3 01:32.6 03:05.2 18:31.5 30:52.5 37:03.0 105% 00:55.2 01:50.4 03:40.9 22:05.3 36:48.7 44:10.5
100% 00:48.7 01:37.5 03:15.0 19:30.0 32:30.0 39:00.0 100% 00:58.1 01:56.3 03:52.5 23:15.0 38:45.0 46:30.0
90% 00:53.6 01:47.3 03:34.5 21:27.0 35:45.0 42:54.0 90% 01:03.9 02:07.9 04:15.8 25:34.5 42:37.5 51:09.0
80% 00:58.5 01:57.0 03:54.0 23:24.0 39:00.0 46:48.0 80% 01:09.8 02:19.5 04:39.0 27:54.0 46:30.0 55:48.0
70% 01:03.4 02:06.7 04:13.5 25:21.0 42:15.0 50:42.0 70% 01:15.6 02:31.1 05:02.3 30:13.5 50:22.5 00:27.0
60% 01:08.3 02:16.5 04:33.0 27:18.0 45:30.0 54:36.0 60% 01:21.4 02:42.8 05:25.5 32:33.0 54:15.0 05:06.0

2-Mile time
16:00.0
200m 400m 800m 3-mile 5-mile 6-mile
110% 00:54.0 01:48.0 03:36.0 21:36.0 36:00.0 43:12.0
105% 00:57.0 01:54.0 03:48.0 22:48.0 38:00.0 45:36.0
100% 01:00.0 02:00.0 04:00.0 24:00.0 40:00.0 48:00.0
90% 01:06.0 02:12.0 04:24.0 26:24.0 44:00.0 52:48.0
80% 01:12.0 02:24.0 04:48.0 28:48.0 48:00.0 57:36.0
70% 01:18.0 02:36.0 05:12.0 31:12.0 52:00.0 02:24.0
60% 01:24.0 02:48.0 05:36.0 33:36.0 56:00.0 07:12.0

Page 11
 Program Design

Monday Week 1 Week 2 Week 3 Week 4

1x 800m @ 80% 1x mile @ 70%

3x 800m @ 90%
Conditioning (Intervals) SPFT 2x 400m @ 90% 2x 800m @ 80%
6x 400m @ 90%
Percentages Based off (2 min push-ups, 2 min 4x 200m @ 100% 4x 400m @ 90%
Rest 1:30 between
Week 1 SPFT 2-mile sit-ups, 2 mile run) Rest 1:30 between Rest 1:30 between
intervals
intervals intervals

Page 12
 Wednesday Week 1 Week 2 Week 3 Week 4

1 mile Warm-up @ 60% 2x 800m @ 90% 3x 800m @ 100% 4x 800m @ 3:38 min
Conditioning (Intervals) 4x 400m @ 100% 4x 400m @ 100% 6x 400m @ 105% 6x 400m @ 1:48 min
Percentages Based off 1-mile Cool Down @60% 4x 200m @ 110% 2x 200m @ 110% 2x 200m @ 0:54
Week 1 SPFT 2-mile Rest 1:30 min between Rest 1:30 between Rest 1:30 between Rest 1:30 between
intervals intervals intervals intervals

Page 13
 Friday Week 1 Week 2 Week 3 Week 4

Conditioning
3 mile Tempo @ 90% 5 mile Time Trial @ 5 mile Tempo @ 90%
(Time Trial/Tempo) 3 mile Time Trial @
(Run 90 seconds slower 100% (Run 90 seconds slower
Percentages Based off 100%
than target race pace) (Run as fast as possible) than target race pace)
Week 1 SPFT 2-mile

Note: Do 100 push-ups and 100 sit-ups after each conditioning day (Monday, Wednesday, Friday,
and Saturday). Execute in sets of 10, alternating between the exercises.

Page 14
 Monday Week 5 Week 6 Week 7 Week 8

Conditioning (Intervals) SPFT 6x 800m @ 105% 8x 800m @ 105% 4x 1 mile @ 105%

Percentages Based off (2 min push-ups, 2 min Rest 3 min between Rest 3 min between Rest 5 min between
Week 5 SPFT 2-mile sit-ups, 2 mile run) intervals intervals intervals

Page 15
 Wednesday Week 5 Week 6 Week 7 Week 8

Conditioning
6 mile Time Trial @ 6 mile Tempo @ 90% 7 mile Time Trial @ 7 mile Tempo @ 90%
(Time Trial/Tempo)
100% (Run as (Run 90 seconds slower 100% (Run as (Run 90 seconds slower
Percentages Based off
fast as possible) than target race pace) fast as possible) than target race pace)
Week 5 SPFT 2-mile

Page 16
 Friday Week 5 Week 6 Week 7 Week 8

3 mile Ruck @ 40 lbs 5 mile Ruck @ 45 lbs 5 mile Ruck @ 55 lbs 7 mile Ruck @ 55 lbs
(Dry) (Dry) (Dry) (Dry)
Conditioning
Maintain less than 15 Maintain less than 15 Maintain less than 15 Maintain less than 15
(Ruck March)
min miles walking min miles walking min miles walking min miles walking
(Do not run) (Do not run) (Do not run) (Do not run)

Note: Do 125 push-ups and 125 sit-ups after each conditioning day (Monday, Wednesday, and
Friday). Execute in the least number of sets possible, alternating between the exercises.

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 Tuesday Week 9 Week 10 Week 11 Week 12

4 mile Ruck @ 65 lbs 5 mile Ruck @ 60 lbs 5 mile Ruck @ 65 lbs

SPFT (Dry) (Dry) (Dry)
Conditioning
(2 min push-ups, 2 min Maintain less than 15 Maintain less than 15 Maintain less than 15
(Ruck March)
sit-ups, 2 mile run) min miles walking min miles walking min miles walking
(Do not run) (Do not run) (Do not run)

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 Thursday Week 9 Week 10 Week 11 Week 12

Conditioning (Intervals)
2x 800m @ 105% 3x 800m @ 105%
Evening Training 6x 400m @ 105% 8x 400m @ 110%
4x 400m @ 110% 6x 400m @ 110%
Session 2 Rest 1:00 between Rest 1:00 between
Rest 1:00 between Rest 1:00 between
Percentages Based off intervals intervals
intervals intervals
Week 9 SPFT 2-mile

Friday Week 9 Week 10 Week 11 Week 12

4 mile Ruck @ 60 lbs 4 mile Ruck @ 65 lbs 5 mile Ruck @ 60 lbs 5 mile Ruck @ 65 lbs
(Dry) (Dry) (Dry) (Dry)
Conditioning
Maintain less than 15 Maintain less than 15 Maintain less than 15 Maintain less than 15
(Ruck March)
min miles walking min miles walking min miles walking min miles walking
(Do not run) (Do not run) (Do not run) (Do not run)

Note: Do 150 push-ups and 150 sit-ups after each conditioning day (Tuesday, Wednesday, and
Friday). Execute in the least number of sets possible, alternating between the exercises.

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 Tuesday Week 13 Week 14

Conditioning
30 min easy jog (60-70%) 20 min easy jog (60-70%)
(Long Slow Distance)

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 Friday Week 13 Week 14

4 mile Ruck @ 55 lbs

(Dry)
Conditioning (Ruck) Maintain less than 15 Rest
min miles walking
(Do not run)

Note: Do 100 push-ups and 100 sit-ups after the conditioning day on Tuesday and Thursday of
Week 13. Execute in the least number of sets possible, alternating between the exercises. Rest after
conditioning days on Week 14. This should provide a complete taper prior to start of the course.

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