Army Physical Fitness Planner
Plan a gradual weekly running-time improvement — a planning tool, not an official test.
Last updated 10/08/2026
Calculator
Army Physical Fitness Planner inputs
Enter your current running time.
Stored only in this browser — never uploaded, no account required.
Manage My Service DetailsHow this works
What it means
A rough weekly training plan to close the gap between your current and target running time, at a gradual, self-paced rate — plus your current push-up and sit-up counts recorded for reference.
How it’s calculated
Improvement Required is simply your current running time minus your target. The weekly plan assumes a gradual 2%-per-week improvement in running time — a general, self-paced training heuristic, not an official standard — and projects how many weeks that pace would take to close the gap.
Common Defence use cases
Setting a realistic weekly training pace ahead of a fitness test, and tracking push-up/sit-up counts alongside a running-time goal.
Formula
Improvement Required = Current Running Time − Target Running Time
Suggested Weekly Target = Current Running Time × 2%
Estimated Weeks Required = ln(Target ÷ Current) ÷ ln(1 − 2%)Assumptions
- This is only a planning tool, not an official qualification or standards test. It does not assert any service's official running time, push-up or sit-up standard — those vary by service, category and age group.
- The weekly pace (2% improvement per week) is a general, disclosed self-pacing heuristic for illustration — not a verified or official training standard. Actual safe progression depends on your baseline fitness and should ideally be guided by qualified physical training staff.
- Push-ups and Sit-ups are recorded as your current baseline only — Version 1 does not calculate a target or required improvement for them, since no official or user-specified target exists for either.
- Age Group is captured for context only and does not change the calculation, since no verified age-adjusted standard could be confidently modeled.
Example calculations
Current 14 min, Target 12 min
Improvement Required 2.0 minutes faster — Suggested Weekly Target ~0.3 min — Estimated 8 weeks
Current 11 min, Target 12 min (already faster)
Target already met — maintain your current pace