Physical Standards Running
Maximum – 18 Minutes Maximum – 21 Minutes
Minimum – 27:40 Minutes Minimum – 30:50 Minutes
*Above are the PFT standards for both males and females with the maximum and minimums shown.
IST and PFT
When you decide to join the Marines you will be put in the DEP (Delayed Entry Program). Once you are in the DEP you will do the IST (Initial Strength Test) during your poolee functions and throughout your time in the DEP until you ship to bootcamp. Usually your recruiters will test you and everyone else in the DEP once a month during a poolee function. The only difference between the IST and the PFT (Physical Fitness Test) is just the running portion. In the PFT you will run 3 miles and in the IST you will only run 1.5 miles. So, throughout your time in the DEP and when you first go to Bootcamp you will only be tested by IST standards.
Don’t worry if you are not in shape from the beginning. Recruiters understand this and are there to get your ready for boot camp. I failed my IST for the first 6 months of when I was in the DEP, as I couldn’t do more than 1 pullup, yes 1 pullup, haha.
Side note- You will finally do a PFT later in bootcamp but keep the PFT in mind. Since you are reading this I assume you are trying to do more than just the minimum so understand that you will be tested for the PFT.
If you struggle with the running portion, I do have some tips in running faster. I will admit this was the one portion of the PFT that I didn’t struggle with. I was pretty decent in being able to run somewhat fast for a while, it is probably my only physical ability that could be considered a gift. I did very bad on the pullups and on the crunches for months in the DEP until I got better and figured it out. (Later posts I will explain those).
If you have trouble running just be honest with yourself and understand you just need to work on it. To get faster I would do and did wind sprints.
Wind Sprints: Just running at an increased pace compared to your normal pace for 20-60 seconds, then returning to your normal pace. Do this repeatedly during a run.
You don’t need to run your max speed to get faster all the time, just an increased pace, faster than your normal pace for the 20-60 seconds. I would sometimes run full speed just to make it harder for myself, but don’t do it every time unless you feel really motivated that day. The key here is progression and if you are going to exhaust yourself where you don’t consistently go for runs then doing this would not benefit you. Then return to your normal pace and do it throughout your run. So, I would do this either with a watch, but really, I would just run around my neighborhood and increase my pace by two different points. Like, this tree and that tree or I will run faster at that house until that other house. Keep it simple. This is the best way I found to get faster.
Sprints work well too, but I just never really liked to do sprints. Sprints are hard let’s be honest. Wind sprints incorporate sprints obviously but really doing sprints is what will make you faster. In my DEP workouts we would usually do suicides (if you have done sports you will know what they are), and this would be a good time to work on getting faster.
But remember, as this is important, focus on progress. Progression is what matters. You will not just start hitting max times or being the best runner after a couple of runs. It does take time and just focus on progression. With progress you can start seeing improvements. This is the best advice I would give is to focus on progress and adjust if you are not getting results. This is how I went from 0-1 pullups in my first 6 months of being in the DEP to doing 17 pullups once I left for boot camp. Lots of adjusting of the types of workouts and exercises I would do.
Feel free to comment below on anything and if you want to ask any questions. These are the USMC IST/PFT Running tips that will help with speed. Also if you want to subscribe to get emails when I knew posts go up, go down to this page and subscribe!