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My ACFT Run

by Fatima S.
11 athletes joined

Program Description

This program will help improve or maintain your aerobic and anaerobic endurance for the ACFT, namely the run and Sprint-Drag-Carry event.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 04, 2024 03:40
  • Last Edited
    Jun 18, 2025 11:31

Summary

Transform your running game with "My ACFT Run," a comprehensive 12-week program designed to enhance your endurance and speed. Committing just four days a week, you'll tackle a mix of tempo runs, long runs, and interval training, all tailored to push your limits. Each session incorporates bodyweight exercises like squats and lunges to build strength and stability, ensuring you’re not just running faster but also stronger. Get ready to redefine your personal best and conquer your fitness goals!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Week 1
1 / 12 Weeks
Day 4
1A
Calf Raise (Bodyweight)
1 Set
20 Reps
-
1B
Squat (Bodyweight)
1 Set
10 Reps
-
1C
Lateral Lunge
1 Set
10 Reps
-
1D
Walking Lunge
1 Set
10 Reps
-
1E
Mountain Climber
1 Set
15 Reps
-
2
Run
1 Set
20 mins
@7
3
Stretching
1 Set
10 mins
-
Day 3
1A
Calf Raise (Bodyweight)
1 Set
20 Reps
-
1B
Squat (Bodyweight)
1 Set
10 Reps
-
1C
Lateral Lunge
1 Set
10 Reps
-
1D
Walking Lunge
1 Set
10 Reps
-
1E
Mountain Climber
1 Set
15 Reps
-
2
Run
1 Set
35 mins
@6
3
Stretching
1 Set
10 mins
-
Day 2
1A
Calf Raise (Bodyweight)
1 Set
20 Reps
-
1B
Squat (Bodyweight)
1 Set
10 Reps
-
1C
Lateral Lunge
1 Set
10 Reps
-
1D
Walking Lunge
1 Set
10 Reps
-
1E
Mountain Climber
1 Set
15 Reps
-
2A
400m Sprint
8 Sets
1 mins
@8.5
2B
Walk
8 Sets
2 mins
-
3
Stretching
1 Set
10 mins
-
Day 1
1A
Calf Raise (Bodyweight)
1 Set
20 Reps
-
1B
Squat (Bodyweight)
1 Set
10 Reps
-
1C
Lateral Lunge
1 Set
10 Reps
-
1D
Walking Lunge
1 Set
10 Reps
-
1E
Mountain Climber
1 Set
15 Reps
-
2
Run
1 Set
35 mins
@6
3
Stretching
1 Set
10 mins
-