Free Navy Training Program

Pass To Max Your Navy PRT

100% Free Download

A 5-week plan that takes you from passing to maxing the Navy Physical Readiness Test. Push-ups, forearm plank, and the 1.5-mile run, programmed day by day.

5 weeks, every workout laid out day by day
Push-up, forearm plank, and 1.5-mile run progressions
Pacing and interval work to cut your run time
Built by a Navy veteran who took the PRT for real
Instant PDF download, train anywhere

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What You Get

What's Inside

The Full 5-Week Plan

Every training day written out. You never have to guess what to do, just open the PDF and go.

Push-Up And Plank Builders

Progressive volume work that adds reps and hold time week over week without burning you out.

Run Pacing Work

Interval and tempo sessions built to drop your 1.5-mile time, with target paces for each week.

Test Day Strategy

How to warm up, pace the run, and sequence your effort so you score your best when it counts.

The Plan

Week By Week

Week 1

Baseline And Foundation

Test where you stand on all three events, then start building volume with clean form.

Week 2

Volume

Push-up and plank volume climbs. Two run sessions build your aerobic base.

Week 3

Intervals

Speed work enters. Short hard run intervals plus heavier calisthenics density.

Week 4

Peak

Your hardest week. Max-effort practice sets and race-pace running.

Week 5

Taper And Test

Volume drops so you recover. Sharpen up, then take the PRT fresh and score your max.

“I took the PRT for years in the Navy. This is the exact structure I would hand a shipmate two months out from test day. No fluff, just the work that moves your score.”Austen Alexander, Navy Veteran and Founder

Questions

Common Questions

Is it actually free?

Yes. Enter your name and email and we send the full PDF straight to your inbox. No credit card, no trial, no catch.

What equipment do I need?

Almost nothing. Somewhere to run and floor space. Resistance bands help for accessory work but are optional.

I can barely pass right now. Will this work for me?

Yes. Week 1 starts from your current baseline and every progression scales off it. The plan meets you where you are.

How do I get the program?

Fill out the form on this page. The PDF lands in your email within a couple minutes. Opt into texts and we will send the link to your phone too.

Test Day Is Coming. Get Ready.

The program is free. The results are on you. Enter your info and start training today.

Get The Free Program