PFT Training Program

Our spring Physical Fitness Test (PFT) Training Program is a 12-week program that prepares participants for the Rescue Site Services PFT Challenge & 5K on March 21, 2019. The program is great for all fitness levels with a goal of completing a PFT with a score of 235 out of 300. The program will meet at Chastain Memorial Park

What level am I?
Level One: This is for people who are just starting to run or walk or returning from injury.
Level Two: This is for people who have participated in races in the past, but are trying to get
ready to cover the event distance. Currently running or walking 3-4 days per week.
Level Three: This is for avid runners looking to set a new personal best. Currently running 5-7 days per week.

To ensure participants are prepared for their PFT, all registrants must be able to complete 3 pull-ups (1 pull-up for females) 40 crunches (male & females) in 2-minutes, and run 3 miles in 33:00 (36:00 for females) by the time of the first group PFT on January 5.

Register by December 1 to receive your four-week, self-directed, pre-training plan to support you through the holidays and help you reach these requirements by the start of the group PFT’s.

Training programs are geared toward adult participants 18 and older. However, participants as young as 16 may participate as long as they are accompanied by a parent and the parent has signed a release acknowledging the risks involved. Both the parent and child would need to be registered for the program.


Starts January 4, 2019, 8:00 a.m.


PFT: Pull-Ups/Push-Ups, Crunches, & Run



Program Schedule

December 1 

Registration opens

January 4, 8:00 a.m.

First Saturday group PFT

February 15, 8:00 a.m.

Second Saturday group PFT

March 21, 8:00 a.m. 

Race Day – 2019 Rescue Site Services PFT Challenge & 5K


$125.00 – PFT Training Program only

Refund Policy – Training registration is non-refundable* and non-transferable. *Refunds considered for medical reasons only. Must be submitted with a physician’s letter prior to January 31, 2019. $25.00 processing fee will be retained.

Rescue Site Services PFT Challenge & 5K registration is NOT included with training.



Group PFT’s
Weekly training email
Entry into private Facebook Group
Discount on Big Peach Running Co. items
Discount on CrossFit East Cobb Membership
Discount on race registration
Short Sleeve Performance shirt – unisex sizing
Training log powered by Final Surge
• Once you register you will receive an email with instructions to sign up for the online training log.
• The workout plan is personalized to your fitness level
• You will receive daily workout email reminders
• Access to a message board with run leads and the coach


Ready to achieve a first class PFT score?