Consistency, intensity key to run score

  • Published
  • By Staff Sgt. Staci Miller
  • 56th Fighter Wing Public Affairs
LUKE AIR FORCE BASE, Ariz. --  Whether you're training to get a 100 or just hoping to pass, almost everyone has room to improve their physical fitness test run time.

The cardio fitness portion of the PFT, better known as the run test, makes up 60 percent of an Airman's overall score.

"Lack of consistency and intensity in training is the main cause of poor run scores," said Marlyn Shultz, 56th Aerospace Medicine Squadron exercise physiologist. "Air Force members should run on a regular and consistent basis and not be afraid to push themselves."

Shultz leads a six-week running program available for those who are referred by their unit fitness manager. Participants who complete the program average just over two minutes in run time improvement.

"I've helped more than 120 people over the past two years," Shultz said. "We run three times a week, do indoor cycling two times a week and complete both with a high level of intensity."

Staff Sgt. Seth Barrett, 56th Logistics Readiness Squadron vehicle technician, improved his run time by more than eight points after participating in Shultz's running program.

"I've never been a great runner," Barrett said. "I wasn't quite in failure status but I felt like the program was something that could help my time."

The program taught him there's more to a good run time than just running as fast as possible.

"Learning how to pace myself was definitely my biggest improvement," Barrett said. "I used to just go out there and run as fast as I could at the beginning, but now I understand the importance of keeping a good pace."

Runners looking for that extra boost to finally reach full points on their test could try some unconventional methods.

"The one thing I tell people is to put on a weight vest when they're training," said Sherri Biringer, 56th Force Support Squadron fitness specialist supervisor. "Then when they take off the vest for their test, they'll fly like the wind."

For more information on how to improve your PFT scores, call the 56th AMDS Health and Wellness Center at 623-856-3830.