How to Maintain Your Running Goal Pace Following Calisthenics

Many who perform calisthenics and run separately often notice during military fitness test days that their running performance suffers after doing maximum repetitions. Here is how to avoid decreased performance after calisthenics and lifting, followed by running.

Pull-up/Push-up Half Pyramid 1-10 warm-up with a 100-meter jog between sets (stop at 10):

This warm-up is for those who think 50 pull-ups and push-ups, mixed with 100-meter jogs, is a warm-up. If this volume is too much, do what you can and stop at Set 5 for 15 pull-ups and push-ups, if needed. Add in upper-body and leg stretches, each set in the form of static or dynamic stretches as needed.

Run one mile at a steady pace: The speed of this mile is up to you. You can run fast if you feel ready after the warm-up, or you can continue the warm-up by running a quarter-mile and stretching, then finishing at a faster pace than the warm-up pace. Or you can test yourself and see what your mile time is.

Repeat four times.

• Run 800 meters at goal pace.*
• Rest with one minute of sit-ups for each set, plus 20 push-ups.

Or depending on your ability, decrease the distance of the interval, but with the same pace and total distance:

Repeat eight times.

• Run 400 meters at goal pace.*
• One minute of sit-ups, plus 20 push-ups (odd sets only).
• Walk 100 meters on even sets.

* Goal-pace running is how you want to meet your timed run goal. If you want to complete a 1.5-mile timed run in nine minutes; a two-mile timed run in 12 minutes; or a three-mile timed run in 18 minutes, you need to learn how to run a six-minute mile. Start learning this pace by doing 400- to 800-meter intervals.

These runs are tough until you get used to them, but they are made tougher by adding extra calisthenics between sets. The more you get used to mixing these two events, the easier the transition from one to the other will be when you take the fitness test. Read about the Physical Fitness Test Transition for more information on how and why you should do this type of workout.

Pull-up/Push-up Reverse Pyramid 10-1 with a 100-meter run between sets + a one-mile easy run: This is an upper-body cooldown.

If you also need to practice swimming for the fitness test you see, such as the Navy PST, Air Force IFT or Recon PAT, either start this workout with the swim or finish it with the swim. This workout is a take on the 50-50 Special Ops Swim Workout that is helpful in getting people in the type of swimming shape need to be competitive on military swim tests:

Swim a 500-meter warm-up.

Repeat 10 times.

• Swim a 100-meter freestyle fast.
• Swim a 50-meter CSS at goal pace.
• Take minimal rest.

You can also add in calisthenics between some or all of these swim sets and include treading or bottom-bounce pool skills as part of an active rest when not swimming. Many pool workouts done in the military often include swimming, treading or drownproofing, mixed with various calisthenics on the pool deck (push-ups, flutter kicks, bear crawls, etc.). See more ideas for pool skills and swim PT workouts. 

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