Australian Defence Force
PTI
Run
Program Builder
Progressive Running Program Generator — Individual & Group
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Free & Offline
Member Details
Full Name
Age
Sex
— Select —
Male
Female
Unit / Corps
Current Performance
Current 2.4 km Time (min : sec)
:
Current 5 km Time (min : sec) — optional
:
Weekly Running Distance (km)
0 — Not running currently
~10 km/week
~20 km/week
~30 km/week
~40 km/week
50+ km/week
Training Goal
ADF 2.4 km PFA
Improve 2.4 km time to meet / exceed ADF minimum standard
Speed Improvement
Drop time significantly — 2.4 km or 5 km race pace focus
Aerobic Base Build
Build volume and cardiovascular engine — foundation phase
Selection Prep
Prepare for SF webbing run, pack march and sustained output
Return to Running
Post-injury / deconditioning — gradual return to full fitness
BEEP Test Prep
Build aerobic capacity specifically for shuttle run / BEEP test
Target
Target 2.4 km Time (min : sec)
:
Target BEEP Level (optional)
Program Setup
Duration
4 weeks
6 weeks
8 weeks
12 weeks
16 weeks
20 weeks
Sessions/Week
3 runs/wk
4 runs/wk
5 runs/wk
6 runs/wk
Fitness Level
Beginner
Intermediate
Advanced
Include Strength Work
Yes — 2x/week
No — run only
Terrain / Environment
Track / flat road
Mixed — road and trail
Hilly terrain
Treadmill
Injuries / Notes
Generate Run Program
→
No Program Generated
Enter current performance and target,
then press Generate Run Program.