Air Force PT Test Run Time Calculator

Knowing your goal time for the Air Force Physical Fitness Assessment (PFA) is crucial for effective training. Once you've calculated your target pace in mph, you can implement it on a treadmill to condition your body for this speed during the fitness test. The key lies in integrating this pace into high-intensity interval training (HIIT). Here's how: 

• Start by walking at 3.5 mph for 60 seconds as a warm-up.

• Then, ramp up the speed to your target pace for 60 seconds.

• Reduce the speed back to 3.5 mph for 60 seconds.

• Continue alternating between high-intensity and moderate-intensity for 20 minutes.

To determine your target pace in mph, refer to the following equation. You'll need to know your target time in seconds. Let's say you want to run the 1.5-mile run in 13 minutes and 30 seconds. 

13 min x 60 = 780

780+30 sec = 810 seconds

Speed (mph) = (Distance (miles) / Time (seconds))3600

Example: x=(1.5 miles/810 seconds)* 3600

So, the solution for x is approximately **6.7mph**, meaning if you run at a constant 6.7mph on the treadmill, you would finish 1.5 miles at approximately 13:30. Glorious math!

You don't have to run this equation whenever you want to check your target pace. Utilize the calculator below. 

You aim to run no slower than your target pace during the high-intensity intervals. The more you practice running at this pace, the easier it will become. I'm confident you can do this! Focus on one step at a time, and don't give up.