IPPT Training Programme 2026

Before You Start: Know Your Target Score

Before beginning any IPPT training programme, use the IPPT Calculator to find out exactly how many points you need per station for your target award. Your score depends on your age group — the requirements change every 5 years.

For example, a 28-year-old male needs 60 push-ups, 60 sit-ups and a 2.4km run under 9:44 for Gold. A 38-year-old only needs 40 push-ups and a sub-11:04 run. Knowing your specific target makes training much more focused and efficient.

8-Week IPPT Training Programme Overview

This programme is structured in two phases. Phase 1 (Weeks 1–4) builds your base fitness. Phase 2 (Weeks 5–8) focuses on IPPT-specific performance and peaking for test day.

Weekly Training Split

Push-Up Training Plan

Push-ups in IPPT are scored based on maximum reps in one continuous set. The scoring rewards quantity — you need to improve your max rep count significantly, not just your strength.

Push-Up Progression (8 Weeks)

Push-Up Technique Tips

• Full range of motion: Chest must touch or come within 1–2cm of the ground. Elbows must fully extend at the top. Improper form reps may be rejected by the tester.
• Body alignment: Keep your body in a straight line from head to heels. Do not let your hips sag or pike upwards.
• Pace yourself: Start at a comfortable, sustainable pace. Going too fast in the first 20 reps will cause early failure.
• Rest position: You are allowed to rest in the up position (arms extended) during the test — use this when you need to catch your breath.
• Hand position: Shoulder-width or slightly wider. Narrower grip works more triceps; wider grip works more chest — choose what feels strongest for you.

Sit-Up Training Plan

Sit-ups in IPPT are also scored on maximum reps in one continuous set. Unlike push-ups, sit-ups test your hip flexors and core endurance. Most people find sit-ups easier to improve quickly.

Sit-Up Progression (8 Weeks)

Sit-Up Technique Tips

• Standard form: Fingers interlaced behind your head. Elbows must touch your knees at the top; your back must touch the ground at the bottom.
• Feet: Secured by your partner under a bar. Bend your knees to approximately 90 degrees.
• Breathing: Exhale as you come up, inhale as you lower down. Do not hold your breath — you will fatigue much faster.
• Hip flexors: For many people, the hip flexors tire before the abs. Stretch your hip flexors (lunges, couch stretch) on rest days to prevent this.

2.4km Run Training Plan

The 2.4km run is worth up to 50 points — half your total IPPT score. It is the highest-leverage station to improve. Even shaving 30 seconds off your run time can mean the difference between Pass and Silver, or Silver and Gold.

Target Run Timings (Male, Age 22–29)

Use the IPPT Calculator for exact timings by age group.

Run Training Methods

Method 1: Interval Training (Most Effective for Speed)

Interval training — alternating between hard effort and recovery — is the single most effective way to improve your 2.4km time. Aim to do 2 interval sessions per week.

• 6 × 400m: Run 400m at your target 2.4km pace, then jog 200m recovery. Rest 60–90 seconds between sets. This is the gold-standard IPPT run workout.
• 4 × 600m: Slightly longer intervals at 5–10 seconds per km slower than race pace. Good for building sustained speed endurance.
• 10 × 200m: Short fast intervals at faster than race pace. Builds speed and running economy. Rest 45 seconds between sets.

Method 2: Tempo Runs (Aerobic Base)

A tempo run is 15–25 minutes at a comfortably hard pace — you can speak in short phrases but not hold a conversation. This builds your aerobic engine and makes your race pace feel easier.

• 1 tempo run per week, 20–30 minutes
• Target pace: about 20–30 seconds per km slower than your race goal pace

8-Week Run Progression

Test Day Strategy

The order of IPPT stations is always: push-ups → sit-ups → 2.4km run. Here is how to maximise your score across all three.

The Night Before

• Sleep at least 7–8 hours. Sleep deprivation significantly reduces muscular endurance.
• Eat a normal meal. Nothing too heavy. Avoid alcohol completely.
• Hydrate well — drink 500ml of water before bed.
• Lay out your running gear, identification, and any required NS documents.

Morning of Test

• Eat a light carbohydrate-based meal 1.5–2 hours before (oats, toast, banana). Avoid anything that might cause GI issues during the run.
• Drink water consistently throughout the morning — avoid drinking a large amount right before.
• Arrive early. Use 10–15 minutes for a proper warm-up: light jog, dynamic stretches (leg swings, arm circles, hip rotations), a few practice push-ups and sit-ups at low effort.

Push-Up Station

• Control your breathing from rep 1. Rhythm is everything.
• Count silently — many people mentally commit to sub-goals (e.g., "just get to 20, then 30, then 40").
• When you hit a wall, rest in the up position for 3–5 seconds and shake out your hands. Do not break form.

Sit-Up Station

• Use the rest between push-ups and sit-ups to breathe and shake out your arms.
• Sit-ups typically feel easier after push-ups — use the adrenaline.
• Set a mental target and push past it. Most people leave 5–10 reps on the table.

2.4km Run

• The run starts 10 minutes after sit-ups. Use this time to stretch lightly and do 2–3 short strides.
• Start at goal pace or 5 seconds per km slower. Let faster runners go — you can pick up speed in the second km.
• Focus on your breathing and arm drive. Short fast strides are more efficient than long overstriding strides.
• The final 400m: increase effort and give everything you have.

Common IPPT Training Mistakes

1. Training to failure every session — This causes overtraining, not improvement. Leave 2–3 reps in reserve on most sessions.
2. Only running long, slow distances — Long easy runs alone will not improve your 2.4km race time. Interval training is essential.
3. Skipping rest days — Muscles grow and repair during rest, not during training. Especially important for push-up improvement.
4. Neglecting the sit-up station — Many trainees focus on push-ups and running but fail to practice sit-ups. All three stations matter equally for scoring.
5. Not practising station-to-station transitions — In the final 2 weeks, do a full mock IPPT (all 3 stations back-to-back) so your body is used to the specific fatigue pattern.
6. Neglecting sleep and nutrition — Physical training adapts your body, but nutrition and sleep are what allow that adaptation to happen.

Frequently Asked Questions