How can I prepare to pass the APFT at AIT after getting hurt during BCT and not being allowed to run for 7 months?

PFC Private RallyPoint Member — Fri, 12 Apr 2019 12:02:18 -0400

I went through BCT in June of 2018 and graduated August 2018. I'm a split ship because I had to finish High School. I got hurt during BCT and wasn't allowed to run for 7 months after I got home. It took me 4 APFT to pass in BCT. I'm worried that I'll fail the running potion of the APFT when I go back for AIT and I don't know when I ship back to AIT.

Response by LTC Eugene Chu made Apr 12 at 2019 12:07 PM

LTC Eugene Chu — Fri, 12 Apr 2019 12:07:03 -0400

1. Find out when you ship. With a date, you can plan out calendar to get back into shape
2. Do alternate cardio PT. Biking, swimming, kettlebells and other activities are low impact, but still beneficial
3. Keep a good attitude. Some struggle with PT during AIT, but pass in the end.

Response by SSG Brian G. made Apr 12 at 2019 12:45 PM

SSG Brian G. — Fri, 12 Apr 2019 12:45:51 -0400

O-k... you need to start working on that now, because as bad as you think it is, it's worse than you thought. Basic APFT's are scored at 50%, not the regulation percentage that is at AIT or standard across the Army spectrum. So what you are effectively saying is that you had to take the APFT 4 times JUST to make 50% and pass.

You need to work on your run obviously and do this by biking, cardio, running, swimming.

Response by SSG Laurie Mullen made Apr 12 at 2019 1:02 PM

SSG Laurie Mullen — Fri, 12 Apr 2019 13:02:43 -0400

I was split option too when I joined the reserves. I broke my ankle on April 12 and was due to ship to AIT about two weeks after graduation. My ship date was pushed back about six weeks to give my ankle more time to heal and for rehab. I made sure that I ran during that time. When I got to my AIT unit I got a two week run at own pace profile. I passed my diagnostic APFT two weeks later because I kept working out during my recovery time. YOU need to keep working out and getting back into shape. Are you still going through physical therapy? If you are, talk to your physical therapist and get their advice about how to safely get back in shape. What part of the APFT did you have trouble with in BCT?

Response by CSM Darieus ZaGara made Apr 12 at 2019 3:12 PM

CSM Darieus ZaGara — Fri, 12 Apr 2019 15:12:04 -0400

There are a ton of running apps that coach you through your specific weaknesses. I know civilians who have never served that run 10 milers a few weeks after beginning the process. I know others who have curt minutes off from there mike doing the same. Get out there and get busy. Also, speak with your unit, there is always someone who loves running enough to run with a fellow Soldier helping with motivation.

Response by SFC Melvin Brandenburg made Apr 12 at 2019 11:26 PM

SFC Melvin Brandenburg — Fri, 12 Apr 2019 23:26:27 -0400

In the morning, tomorrow, go out and run 1/4 mile. In the evening run 1/4 mile as quickly as you can. Follow that pattern for the rest of the week, with Sunday off for rest. Then do the same thing the next week, but add another lap in the morning and evening (1/2 mile each time) and repeat for the rest of the week with Sunday off for rest. Then week three...you guessed it...three laps. Keep following that pattern until you are at 2 miles, and then run for time once a day, with Sunday off. That worked for me.

Response by SFC Cynthia Eyer made Apr 13 at 2019 9:50 AM

SFC Cynthia Eyer — Sat, 13 Apr 2019 09:50:11 -0400

Now that you have been cleared by medical officer, reg states (or at least it did when I was active in 2011), that you get one week for each day on profile, not to exceed one month. One month is plenty of time to get back into shape for AIT and pass the APFT. I suggest speed walking twice a day for one mile the first week, then 1.5 for the 2nd week. Then run three miles every day, in the AM, for the next two weeks. Speed walking uses every joint and muscle in your body to ready your body for more vigorous performance. Speed walking is not easy, and if done correctly, will get you a faster run speed with more energy to spare. I trained all of my APFT run losses like this and success rate was in upper 90’s.