Free routine template
IPPT training plan that reminds you when each one is due
Push-ups and sit-ups three times a week, intervals on Tuesday, an easy Saturday run, a mock test monthly, the slot booked.
- 5 routines
- 3 at a set time
- Reminders when they are due
IPPT ready
Days and times are the pack's own. Change any of them after you add it.
- Push-up and sit-up setsEvery Mon, Wed and Fri at 7:00Three sets of push-ups and three of sit-ups, each stopping a few short of failure, with a minute's rest. Write down the best set of each.
- Interval runEvery Tue at 19:00Ten minutes easy, then six 400 m repeats a little faster than your 2.4 km goal pace, with 90 seconds of walking between. Ten minutes easy to finish.
- Easy runEvery Sat at 7:00Thirty to forty minutes at a pace you could chat at. This builds the engine; do not race it.
- Mock IPPTEvery month on the 1stOne minute of push-ups, one minute of sit-ups, then a timed 2.4 km. Write down the three scores and check your points.
- Book the IPPTEvery year on 1 JanSet this to the month your IPPT window opens. Check the window on the NS Portal and book a slot early in it, not in the last month.
About this pack
For NSmen after gold, or just a pass without remedial training. IPPT is three stations: push-ups, sit-ups and a 2.4 km run. Train each one, test yourself every month, and book early in your window.
How to use it in Palby Planner
- 1Open Routines and press Packs.
- 2Find IPPT ready and open it. Every routine is ticked, with its day and time.
- 3Untick any you don't want. A routine you already have is shown, and it isn't added twice.
- 4Press Add. Each one reminds you on WhatsApp or Telegram when it is due, until you tick it off.
Packs like this one
Three run-walks a week, two short strength sessions, runs booked on Sunday, a monthly time trial, shoes checked.
5 routinesA brisk walk most days, strength twice a week, balance while you brush, protein at each meal, a weekly class.
6 routinesThree full-body sessions a week, one move learned properly, a walk on the days between, weights checked fortnightly.
6 routines
Questions
Yes. Copy it as a checklist or print it, with no sign-up. Adding it to Palby Planner, with the reminders, needs an account.
Link WhatsApp or Telegram and a message arrives at the routine's time, or at 10am if it has none, but only if it isn't done yet. Tap Done, snooze it, or mute that routine.
Yes. Every routine is yours once it's added: rename it, move its day or time, or delete it. Untick the ones you don't want before you add the pack.
Type it in one line, like "stretch daily at 9pm", and it becomes a routine with that day and time.
Get a nudge when each one is due.
The packs are free. The app reminds you when each one is due.