The PACER (Progressive Aerobic Cardiovascular Endurance Run) is a shuttle-style running test administered exclusively at Navy boot camp (Recruit Training Command – RTC) in Great Lakes, Illinois.
It is used to assess recruits’ aerobic capacity and cardiovascular endurance upon arrival.
Unlike the 1.5-mile run, which is used for active-duty sailors in the Navy Physical Readiness Test (PRT), the PACER test is only required as an initial fitness assessment at boot camp.
This guide will cover everything you need to know, including:
- What the PACER test is and how it works
- Official minimum passing lap requirements
- Comparison to the 1.5-mile run
- Step-by-step instructions for test day
- Scientific training methods to improve your PACER score
- Common mistakes and expert tips
What is the PACER Test?
The PACER test (also called the Beep Test) is a multi-stage aerobic fitness test. It is designed to measure endurance and agility by requiring recruits to run back and forth over a 20-meter course at increasing speeds.
Unlike the 1.5-mile timed run, which requires a steady pace, the PACER test progressively gets harder as time goes on.
How the PACER Test Works
- Participants start on one end of a 20-meter track.
- When the audio cue (beep) plays, they run to the opposite end before the next beep.
- They wait for the next beep before running back.
- The time between beeps decreases, meaning the pace gets faster.
- If a participant fails to reach the line twice in a row, their test ends.
- Your final PACER score is determined by the total number of completed shuttles.
Official Minimum PACER Test Standards at Navy Boot Camp
| Age Group | Male Minimum Laps | Female Minimum Laps |
|---|---|---|
| 17-19 | 27 | 17 |
| 20-24 | 24 | 16 |
| 25-29 | 21 | 15 |
| 30-34 | 17 | 12 |
| 35-39 | 12 | 10 |
| 40-44 | 10 | 9 |
Important Notes:
- These are the minimum passing scores for recruits in each age group. Those aiming for the maximum score must implement an intensive training exercise program prior to arrival.
- Recruits who fail to meet the minimum are placed into the Sailorization Toughness Evaluation Preparation (STEP) program, where they receive additional training and up to three more attempts to pass.
- Failure to pass after multiple attempts may result in training setbacks or separation from the Navy.
PACER Test vs. 1.5-Mile Run
The PACER test is only administered at boot camp, while the 1.5-mile run is used for active-duty Navy Sailors’ PRT evaluations.
| Category | PACER Test (Boot Camp Only) | 1.5-Mile Run (PRT for Active Duty) |
|---|---|---|
| Distance | 20 meters per lap, progressively increasing | 1.5 miles (2.4 km) |
| Time-Based? | Yes, paced by beeps | Yes, must be completed within set time |
| Pacing | Increases as the test progresses | Self-paced |
| Rest Between Laps? | Yes, short pauses before each lap | No, continuous running |
| Best For | Sprint endurance, agility, and quick reactions | Long-distance endurance and steady pacing |
Key Takeaway:
- If you struggle with long-distance running, the PACER test may be easier.
- If you have good endurance but struggle with sudden bursts of speed, the 1.5-mile run might be better for you.
How to Train for the PACER Test
A. Cardiovascular Training Plan
Since the PACER test requires endurance and speed, your pre-entry physical training should focus on:
- Sprint endurance
- Aerobic stamina
- Leg strength
1. Interval Training (Key to PACER Success)
Perform high-intensity interval running at different speeds to mimic the PACER test pace increase.
Example Workout (3x per week):
- Warm-Up: 5 minutes of light jogging + dynamic stretches.
- Sprint Intervals:
- Run 20 meters at 70% effort, jog back, repeat 10 times.
- Run 20 meters at 80% effort, jog back, repeat 10 times.
- Run 20 meters at full speed, jog back, repeat 10 times.
- Cooldown: Light jogging for 5 minutes.
2. Endurance Training (For Late-Stage PACER Levels)
To maintain stamina, add longer runs into your weekly schedule.
Long-Distance Run (Twice per week)
- Run 2-3 miles at a steady pace.
- Helps build aerobic capacity to handle the increasing PACER speeds.
B. Strength & Agility Workouts
The PACER test requires explosive power and agility. Incorporate these exercises:
| Exercise | Benefits |
|---|---|
| Squats | Improves leg power for quick turns. |
| Lunges | Strengthens quads and hamstrings for sprinting. |
| Calf Raises | Helps with speed and foot transitions. |
| Jump Rope | Boosts agility and cardiovascular endurance. |
Pro Tip: Agility drills, such as shuttle runs and side-to-side sprints, can improve your PACER test response time.
Test Day Strategy & Execution
Pacing Strategy
- Early Rounds (Laps 1-10): Run at an easy, relaxed pace.
- Mid-Stage (Laps 11-20): Start increasing your effort as the beeps get faster.
- Late-Stage (Laps 21+): Use a quick turnaround technique—plant one foot and push off fast.
Common Mistakes to Avoid
- Starting too fast – Conserve energy for later rounds.
- Sloppy turns – Use efficient foot placement to save time.
- Holding your breath – Controlled breathing keeps oxygen flowing.
- Panicking when the pace increases – Stay relaxed and push through.
Test Day Tips for Boot Camp
- Eat a light meal 1-2 hours before for energy.
- Hydrate properly—avoid dehydration.
- Wear lightweight running shoes for speed and agility.
- Warm-up with dynamic stretches and light jogging.
Where to Watch the PACER Test in Action
For a visual demonstration, check out this video:
Your turn—Get at it
The PACER test is only required at boot camp, but passing it is crucial for recruits. Training with interval sprints, endurance runs, and agility drills will maximize your performance.
By following this guide and training strategically, you’ll be well-prepared to crush the PACER test and advance through boot camp.
