Train for|5 training days a week by default
USMC PFT training program.
Marine Corps Physical Fitness Test: pull-ups, plank and 3 mile run. Targets below are a solid second-class score, not the minimum.
What the test is
The Marine Corps Physical Fitness Test has three events: pull-ups (or push-ups at a lower maximum score), a plank hold and a 3 mile run. Each is scored to 100 points and the class is set by the total. The figures below are a solid second-class target, not the minimum; the maximum-point figures are higher.
Confirm the current scoring tables with your unit, since they are revised and depend on age and sex.
The standards
Published figures at the time of writing. Confirm the current standard with the recruiting office before you set a target; you can edit every target on the goal screen.
| Target | Test |
|---|---|
| 12reps | Pull-ups23 scores maximum points for men. |
| 3:00min:sec | Plank3:45 scores maximum points. |
| 24:00min:sec | 3 mile run18:00 scores maximum points for men. |
How the plan is built for it
- 1Pull-ups are trained as frequent submaximal sets with perfect dead-hang form, progressing toward a weekly timed max.
- 2Plank holds at two intensities each week, plus loaded carries and anti-rotation work.
- 3Three runs a week for the 3 miler: easy, goal-pace intervals (800 m and 1 mile repeats), and a steady run.
- 4A lighter fourth week and a taper before the test.
- 5Every morning the plan reads your HRV, sleep and resting heart rate from your watch and proposes one change when you are not recovered: scale the loads, swap with an easier day, or rest. You accept it or keep the plan.
Questions
How many pull-ups is a perfect PFT score?
At the time of writing, 23 pull-ups scores the maximum for men. Confirm the current table for your age and sex.
What 3 mile time is first class?
First class depends on the total across all three events. An 18:00 3 mile scores maximum points for men at the time of writing.
How long should I train for the PFT?
Twelve weeks from a reasonable base. Pull-ups take the longest to build; start those first.