From Average to Outstanding:
How Strategic Pacing Will Elevate Your Fitness Test Scores

Are you ready to ace your fitness tests? You may have heard that you need to give it your all but let me tell you something - pacing is the key to achieving optimal scores, not sprinting. Regarding fitness tests, unless it specifically calls for 2x25m sprints or 300m sprints, you need pacing for drills such as a 1.5 mile timed run, two minutes of sit-ups, or a 500-yard swim.

Why is this Important? You will not get accepted into military/spec ops programs if you cannot meet specific higher-level standards. 

Situp Pacing:

Let me break it down for you. If your goal is to pass sit-ups, think of it as four sets of 30 seconds each. Don't sprint through the first 30 seconds and end up with 35 or 40 reps. That initial burst won't be sustainable, and you might fail to meet the standard. Instead, start slower and aim for 20 reps in the first 30 seconds. You can gradually increase your pace and reach 40 reps in the first minute, 60 in a minute and a half, and 80 in two minutes. Play around with the numbers and find what works for you.

Planking - Sit-ups are largely being replaced within the tactical communities, except for most special ops selection entrance exams. To improve plank time, you need to get in the plank position often. You can do big sets and rest when needed, use the plank as a "resting exercise," or if you really want to up your game, try Death By Pushups. This 5-10 minute workout is ideal for those who need to improve both pushups and plank pose. Here is how it works:

The Plank (and Treading) Are Time Distortions for Sure...

Hold the plank pose or UP pushup position for 5 to 10 minutes, but every minute on the minute (EMOM), you do 5-10 pushups depending on your level of ability. The workout we build up to every cycle is the 10-minute plank / leaning rest position with 10 pushups EMOM. You will find this more mentally challenging than physical. Add music or people to talk to while doing it and it is much easier. 

Running Pace (Goal Pace Running)

The same principle applies to running. Break it into 6 x 400m/quarter-mile runs at your goal pace to improve your pace. Make the rest sets a minimum, but start by trying to rest for a 100-meter walk. 

Calculating GOAL PACE: Your goal pace is calculated by subtracting a minute from your current mile time. For example, if you run an eight-minute mile, aim for a seven-mile pace for your next timed run. To achieve this, you'll need to learn how to run quarters at a 1:45 pace and half miles at 3:30. Practice running faster if you want to run faster! We do this for 50% of the runs we do each week, with one of the runs being longer, slower pace, and one being shorter, faster pace, often mixed with hills and leg exercises. We tend to do our goal pacing drills on upper body days to get the body used to running after high-rep calisthenics workouts. See Running Plan to get you TO and THROUGH Selection. 

Swim Pacing

Swimming follows the same logic. Break down the 500-yard swim into 10 sets of 50 yards. A common goal is to swim 50 yards in 50 seconds efficiently. It's not a sprint. You'll conquer the entire 500 yards over time by maintaining this pace, but you must get in swimming shape. This will take practice, but we have workouts like the 50-50 to help you get there.

For more in-depth guidance on specific exercises, I recommend checking out StewSmithFitness.com. You'll find articles, eBook ideas, book recommendations, and even online coaching there. In fact, you don't have to make any purchases to access valuable resources like the sit-up, pull-up, and push-up protocol. It's all about setting a plan according to your maximum effort. Whether it's running, swimming, or overall physical fitness, you'll find the answer you're looking for with the Navy SEAL PST Program.

Are you a beginner struggling to finish a mile-and-a-half run or a 500-yard swim? Look no further; we have a Calisthenics and Cardio program tailored just for you. These programs are also beneficial if you're a bit slow in these areas and want to improve your pull-ups, push-ups, and sit-ups.

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Key Points to Remember

- Pacing, not sprinting, is the key to scoring optimally on fitness tests. Don't start off too fast, or you may fail to meet the standard.

- Learn the key to acing your fitness tests - pacing. Find out how to optimize your scores in running, sit-ups, and swimming drills to get in shape for your GOAL PACE for each event. 

- Break down your training into manageable sets and gradually increase your pace. This technique will help you meet and exceed the standards.

- Improve your running pace by practicing quarter-mile and half-mile runs at your goal pace. Get in shape to maintain these distances and more beyond your tested distances. 

- Conquer the 500-yard swim by breaking it down into 50-yard sets. Maintain a consistent, efficient pace and you'll conquer the entire distance over time.

So, what are you waiting for? Head over to StewSmithFitness.com and start your journey to crushing those fitness tests. Until next time, stay focused and keep pushing yourself. You've got this!

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