Paddy,

This is an example of a weekly PT schedule I make for my soldiers. All my running routes are on trails with lots of hills. MSE stands for Muscular Strength Endurance and is a variety of pull ups/chin ups, ab exercises, push ups, dips or put simply a variety of exercises w/o weights. Time permitting my soldiers do weight sessions in the afternoons. I let the team leaders craft this workout b/c I get stuck in the office with admin work most of the time.

Mon- 5-6 Miles @ 7-8.5 min mile pace, short upper body MSE workout

Tue- fast 1 mile run in formation, Hill workout consisting of sprints, lunges, buddy carries, high knees, running backwards etc. We will do a set of upper body MSE at the top and a set of abdominal MSE at the bottom. Slow jog back

Wed- fast 1.5 mile run in formation, several sets of upper body MSE, release 2.25 mile run, several sets of lower body MSE, slow jog back

Thur- jog 800m warmup, 2x400m sprints, 4x200m sprints, 8x100m sprints, 800m cool down (all @ track, 20-45 secs between sets), Pair the soldiers up and work several rounds of combatives (submission grappling)

Fri- 6-10 mile ruck march with 50+ pound rucksack. Keep pace at 15 min/mile or faster.

Pretty typical week for us. I change up the routes/distance/pace as well as using pool workouts and some combat focused stuff. My squad has consistently posted one of the best PT scores in the company. Including stretching before and after these workouts take 1-1.5 hours