Physical Readiness Training Quick Reference Card - GTA 07-08-003 - October 2012

Oct 13, 2026

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Physical Readiness Training Quick Reference Card GTA 07-08-003 provides standardized, drill-based guidance for running, endurance, mobility, and stability activities. It includes timed ability group run split tables for 1/4-mile pacing, plus structured shoulder, hip, and preparation drills with count and tempo cues (e.g., slow or moderate). The card also lists military movement drills, recovery drills, and an endurance activity matrix across toughening, sustaining, and ARFORGEN phases, supporting consistent physical readiness execution.

LanguageEnglish

CategoryPresentations

FormatPDF

Pages2

Reading Time1 min

AccessFree to download

Ability Group Run

1/4-Mile Split Times

Shoulder Stability Drill

Preparation Drill

Hip Stability Drill

Running, Endurance and Mobility Activities

Activities Matrix by Phase

Military Movement Drill 1

Military Movement Drill 2

Recovery Drill

| ABILITY GROUP RUN 1/4-MILE SPLIT TIMES | | | | | | | --- | --- | --- | --- | --- | --- | | Pace/Mile | 1/4-Mile
Split | Pace/Mile | 1/4-Mile
Split | Pace/Mile | 1/4-Mile
Split | | 6:00 | 1:30 | 8:15 | 2:03 | 10:30 | 2:38 | | 6:15 | 1:34 | 8:30 | 2:07 | 10:45 | 2:42 | | 6:30 | 1:37 | 8:45 | 2:11 | 11:00 | 2:45 | | 6:45 | 1:42 | 9:00 | 2:15 | 11:15 | 2:49 | | 7:00 | 1:45 | 9:15 | 2:19 | 11:30 | 2:53 | | 7:15 | 1:48 | 9:30 | 2:23 | 11:45 | 2:57 | | 7:30 | 1:52 | 9:45 | 2:27 | 12:00 | 3:00 | | 7:45 | 1:56 | 10:00 | 2:30 | 12:15 | 3:04 | | 8:00 | 2:00 | 10:15 | 2:34 | 12:30 | 3:07 | | SHOULDER STABILITY DRILL | | | | | | | 1. “I” Raise (4-count, SLOW) | | | | | | | 2.“T” Raise (4-count, SLOW) | | | | | | | 3.“Y” Raise (4-count, SLOW) | | | | | | | 4.“L” Raise (4-count, SLOW) | | | | | | | 5.“W” Raise (4-count, SLOW) | | | | | | ARMY STRONG R Proponent: U.S. Army Physical Readiness Division Supersedes GTA 07-08-003, April 2010. DISTRIBUTION RESTRICTION: Approved for public release; distribution is unlimited . DISTRIBUTION: U.S. Army Training Support Centers (TSCs) . Ref: FM 7-22, Army Physical Readiness Training Physical Readiness Training Quick Reference Card GTA 07-08-003 October 2012 | RUNNING, ENDURANCE AND MOBILITY ACTIVITIES | | | | | | | --- | --- | --- | --- | --- | --- | | ACTIVITIES | Toughening Phase
(BCT/OSUT) | Sustaining Phase
(AIT/OSUT) | Sustaining Phase ARFORGEN (Reset) | Sustaining Phase ARFORGEN (Train/Ready) | Sustaining Phase ARFORGEN (Available) | | Military Movement Drill 1 | 1 rep | 1 rep | 1 rep | 1 rep | 1 rep | | Military Movement Drill 2 | N/A | 1 rep | 1 rep | 1 rep | 1 rep | | 30:60s | 6-8 reps | 6-10 reps worw/o load | 6-10 reps worw/o load | 10-15 reps worw/o load | 10-15 reps worw/o load | | 60:120s | 6-10 reps | 6-10 reps | 6-10 reps | 6-10 reps | 6-10 reps | | 300-yd Shuttle Run | 1 rep | 1-2 reps w or w/o load | 1-2 reps | 1-2 reps w or w/o load | 1-2 reps w or w/o load | | Hill Repeats | N/A | 6-8 reps up or downhill | 6-10 reps up or downhill | 6-10 reps up or downhill | 6-10 reps up or downhill | | Ability Group Run | 10-30 min | 20-30 min | 20-30 min | 20-30 min | 20-30 min | | Unit Formation Run | 20-30 min | 20-30 min | 30 min | 30 min | 30 min | | Release Run | 20-30 min | 20-30 min | 30 min | 30 min | 30 min | | Terrain Run | N/A | 20 min | 20-30 min | 20-30 min | 20-30 min | | Foot March | 2-15 km | 2-15 km | 10 km or less | 10-30 km | 10-30 km | | PREPARATION DRILL | | --- | | 1. Bend and Reach (4-count, SLOW) | | 2. Rear Lunge (4-count, SLOW) | | 3. High Jumper (4-count, MODERATE) | | 4. Rower (4-count SLOW) | | 5. Squat Bender (4-count, SLOW) | | 6. Windmill (4-count, SLOW) | | 7. Forward Lunge (4-count, SLOW) | | 8. Prone Row (4-count, SLOW) | | 9. Bent-Leg Body Twist (4-count, SLOW) | | 10. Push-Up (4-count, MODERATE) | | | | HIP STABILITY DRILL | | 1. Lateral Leg Raise (4-count, SLOW) | | 2. Medial Leg Raise (4-count, SLOW) | | 3. Bent-Leg Lateral Raise (4-count, SLOW) | | 4. Single-Leg Tuck (4-count, SLOW) | | 5. Single-Leg Over (20-30 seconds) | | MILITARY MOVEMENT DRILL 1 | | --- | | 1. Verticals (1 rep = 2 x 25 yards) | | 2. Laterals (1 rep = 2 x 25 yards) | | 3. Shuttle Sprint (1 rep = 3 x 25 yards) | | | | MILITARY MOVEMENT DRILL 2 | | 1. Power Skip (1 rep = 2 x 25 yards) | | 2. Crossovers (1 rep = 2 x 25 yards) | | 3. Crouch Run (1 rep = 3 x 25 yards) | | | | RECOVERY DRILL | | 1. Overhead Arm Pull (20-30 seconds) | | 2. Rear Lunge (20-30 seconds) | | 3. Extend and Flex (20-30 seconds) | | 4. Thigh Stretch (20-30 seconds) | | 5. Single-Leg Over (20-30 seconds) |

FAQs

What does the card provide for running training?

It provides ability group run 1/4-mile split times and an endurance activities matrix that specifies durations and reps across different training phases.

How are shoulder and hip stability drills organized?

The card lists shoulder stability drill movements (I, T, Y, L, W raises) and hip stability drill movements with count-based timing instructions such as slow tempo.

What drills are included in the military movement and recovery sections?

It includes two military movement drills with distance/repetition equivalents (e.g., verticals, laterals, shuttle sprint) and a recovery drill set with overhead arm pull, rear lunge, extend and flex, thigh stretch, and single-leg over.

Oct 13, 2026

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