TITAN FUEL TRAINING
Train for your
fitness test or
basic training
Free 6 week plans from complete beginner to elite. Pick your goal and your level, then follow the schedule day by day with video demos, coaching cues and a tracker.
- 01
Choose your goal
Test Ready for a fitness test, or Basic Training Ready for all-round readiness.
- 02
Pick your level
Seven levels from Foundation to Level 6. The level finder gives you a starting point.
- 03
Train 6 weeks
Five planned days a week with videos, cues and a tracker that saves your progress.
- 04
Check and move up
Week 6 ends with a practice test. Repeat the level or move to the next one.
STEP 1
What are you training for?
For anyone preparing for a U.S. military style fitness test.
The plan trains the kinds of events used in tests like the Army Fitness Test (trap bar deadlift, hand-release push-ups, sprint, drag and carry, plank, 2 mile run) and the Marine Corps PFT (pull-ups or push-ups, plank, 3 mile run). It is not an official program and is not endorsed by any service.
STEP 2
Choose your level
Every level is a 6 week block. Not sure? Use the level finder below, and when in doubt start one level lower.
FSTART HERE
Foundation
Build the habit and your first base of fitness.
Start if: You can walk briskly for 30 minutes.
VIEW PLAN
1FIRST STEPS
Level 1
Run continuously and learn the core strength patterns.
Start if: You can jog 10 minutes without stopping.
VIEW PLAN
2BUILDING
Level 2
Add your first faster running and more strength volume.
Start if: You can jog 20 minutes without stopping.
VIEW PLAN
3SOLID BASE
Level 3
Run 2 miles strong and start lifting heavier.
Start if: You can run 30 minutes without stopping.
VIEW PLAN
4STRONG
Level 4
Hold a faster pace and handle real training load.
Start if: You can run 3 miles comfortably.
VIEW PLAN
5ADVANCED
Level 5
Sharpen speed and power on top of a deep base.
Start if: You can run 40 minutes and do 30 push-ups.
VIEW PLAN
6ELITE PREP
Level 6
Peak performance across every event.
Start if: You can run 5 miles and train 5 days a week.
VIEW PLAN
LEVEL FINDER
Find your starting level in 1 minute
Answer honestly for where you are today, not where you want to be.
0 of 4 answered
TRAINING TOOLS
Pace, zones and rest
Pace and zone calculator
Heart rate zones use the common 220 minus age estimate. Add your resting heart rate for a more personal range. The talk test always wins.
| ZONE | BPM | FEELS LIKE |
|---|---|---|
| 1 Recovery | 98 to 117 | Very easy. Warm-ups, cool-downs, recovery walks. |
| 2 Easy / aerobic | 117 to 137 | Full sentences. Most of your running lives here. |
| 3 Steady / tempo | 137 to 156 | Short phrases. Tempo runs. |
| 4 Hard | 156 to 176 | A few words at a time. Intervals. |
| 5 Max | 176 to 195 | No talking. Short sprints only. |
Goal pace: 9:00 per mile. Easy runs: roughly 10:30 to 11:30 per mile.
Rest timer
Pick the rest from your session, then start it after each set.
1:00
How the plans work
Mostly easy running
Most runs are at a conversational, zone 2 effort. One or two sessions a week go harder: intervals, tempo or hill sprints. That mix builds a strong engine without wearing you down.
Strength twice a week
Two full-body sessions cover a squat or deadlift, a push, a pull, carries and core. Sets and reps rise slowly over the block, and every lift has an easier and a harder option.
Recovery is planned
Wednesday is an easy recovery day, Sunday is full rest, and week 6 is lighter with a practice test. Sleep, food and fluids do the rest.
Training FAQ
Which level should I start with?
Take the 1 minute level finder above. As a rule, start one level lower than you think. Finishing a block feeling strong is better than skipping sessions because the plan was too hard. If week 1 feels easy, move up a level.
What is the difference between Test Ready and Basic Training Ready?
Test Ready builds toward the events used in common U.S. military fitness tests, such as a heavy trap bar deadlift, hand-release push-ups, a plank, sprint and carry work, and a timed 2 or 3 mile run. Basic Training Ready builds broad fitness for long training days: steady running, bodyweight strength, pull-ups, carries and walks with a loaded pack.
How many days a week do I train?
Five planned days: two strength sessions, two runs and one longer session on Saturday (a long run or a ruck walk). Wednesday is an easy recovery day and Sunday is a full rest day. You can swap days around to fit your week, as long as you avoid two hard days in a row.
What equipment do I need?
Foundation and Level 1 need only running shoes, a mat and one or two dumbbells or a kettlebell. From Level 2 a pull-up bar, a backpack and access to a gym with a trap bar help. Every exercise lists an easier and a harder option, so you can adapt to what you have.
What is zone 2 and how do I find my easy pace?
Zone 2 is an easy, conversational effort: you can speak in full sentences. Use the pace and zone calculator on this page for heart rate estimates, but the talk test works without any gadget. Most of your running should feel this easy.
What happens in week 6?
Week 6 is lighter so your body can absorb the training. Thursday is a practice test or fitness check. Write down your results, then repeat the level or move up to the next one.
Do I need supplements to follow this plan?
No. Food, sleep and consistent training come first. Some athletes like creatine, a protein powder or an electrolyte drink to make their routine easier. If you are unsure what fits you, ask the TITAN FUEL Advisor or a healthcare professional.
Is this an official military program?
No. This is an independent TITAN FUEL program written from general training principles. It is not affiliated with or endorsed by any military service. Always check the current official standards for your test.
IF YOU WANT A HAND
Fuel that fits this plan
Food and habits come first. If a supplement makes your routine easier, these are the ones that match this article.
TITAN FUEL training plans are general fitness education. They are not affiliated with, reviewed or endorsed by any branch of the U.S. military or the Department of Defense. Test events and standards change, so always check the current official standard for your test. Talk to a qualified healthcare professional before starting a new exercise program, and stop if you feel pain, dizziness or chest discomfort. Read more in the Journal.