My brother is going to be taking the PAT. How much improvement can be made in a month? He can already complete all of these with no issues but, wants to improve if possible.
@kleinhound Any input would be appreciated. I believe you are familiar with the test. Anyone else?
1.5 mile run (Max time allowance 15 minutes)
500 yard run (Max time 3 minutes and 19 seconds)
30 pushups (Max time allowance 2 minutes)
30 sit-ups (Max time allowance 2 minutes)
If he’s only got a month I’d probably look at a peak and taper tbh.
I usually aim to peak about 7 to 10 days out and then taper off until test day.
Different testing to what I’ve had to do just by looking at the events, but I’d stick with the same approach
How would you alter you regular training? (If at all)
I’d start to get specific with my running, like find what my best 1.5mile time is, then average that into 400m split times and see where my pace falls off, is it constant or is there a big drop off in the final 400 or so.
For me the 2.4km is always a pacing battle, and when I start a little slower and run a more constant effort and then empty the tank in the end it works out best.
Something like 3 runs a week
Session 1: 800m intervals around goal pace, faster each week
Session 2: lactate threshold work, accrue time in LT threshold
Session 3: longer slower recovery/aerobic jog
Not a lot of time for anything too fancy. Be specific to the content and targets. Train 4 times a week, each time : run 15 mins, run 3 mins, each fairly hard. Then do push ups and sit ups. Inch up towards the 30 for each. Dont bother much about the time just do the volume.
Thats just over 20 mins work.
If you have extra time work on your greatest weakness out of the 4 tests.
This is terribly easy to pass if you’re in any kind of half assed shape
Our SWAT PT test is too easy, too…imo