USMC CFT Complete Guide + PFT 3-Mile Run Pacing Strategy

If you're a Marine, poolee, or anyone preparing for USMC fitness standards, you need to master two tests: the Physical Fitness Test (PFT) and the Combat Fitness Test (CFT). This guide breaks down the CFT events, scoring, and training tips—plus a deep dive into PFT 3-mile run pacing strategy that most Marines get wrong.

Understanding the USMC Combat Fitness Test (CFT)

The CFT was introduced in 2008 to assess combat-related physical fitness. Scoring standards are defined in MCO 6100.13A. Unlike the PFT, which measures general fitness, the CFT simulates movements you'd actually perform in combat situations.

The CFT consists of three events completed in sequence:

Event 1: Movement to Contact (MTC)

What it is: An 880-yard run in boots and utilities (cammies).

Scoring: Time-based, with faster times earning more points. Maximum score requires completing the run in under 2:40 for males (age 17-20) and under 3:19 for females (age 17-20). Times adjust by age group.

Common mistake: Treating MTC like a jog instead of a controlled sprint. This is an 880-yard race, not a warmup.

Event 2: Ammo Can Lifts (ACL)

What it is: Lift a 30-pound ammo can from shoulder height to full arm extension overhead, as many times as possible in 2 minutes.

Scoring: Rep-based. Maximum score (100 points) requires 106 reps for males (age 17-20) and 66 reps for females (age 17-20). Rep requirements vary by age group.

Common mistake: Starting too fast and burning out before the 2-minute mark. Steady pacing beats early heroics.

Event 3: Maneuver Under Fire (MANUF)

What it is: A 300-yard shuttle run combining sprints, crawls, ammunition resupply, grenade throws, agility, buddy drags, buddy carries, and a final sprint. All in boots and utilities.

Scoring: Time-based. This is the most complex event and the biggest point differentiator between first class and max scores.

The course breakdown:

• Start prone, sprint 25 yards
• J-hook turn, high crawl 10 yards
• Modified high crawl 15 yards
• Navigate cones 25 yards to casualty at 75-yard line
• 10-yard buddy drag through cones
• 65-yard fireman's carry back to start line
• Pick up two 30-lb ammo cans, carry through cones to 75-yard line
• Grenade throw + 5 push-ups (hit = -5 sec, miss = +5 sec)
• Carry ammo cans back to start line

Common mistake: Sloppy grenade throw and slow transitions. MANUF is where first-class scores are won or lost.

CFT Scoring Overview

Like the PFT, the CFT uses a 300-point scale (100 points max per event). Your class is determined by total score:

Minimum passing requires meeting the minimum performance standard on each event and 150 points total.

PFT 3-Mile Run: The Event That Makes or Breaks Your Score

Now let's talk about the PFT run. Pull-ups and the plank are important, but smart pacing on the run can make a big difference in your score. For a complete breakdown of all PFT events including pull-ups and plank, see our USMC PFT Scoring Guide.

Current PFT Run Scoring Standards

For maximum points (100), you need:

The Pacing Mistake Most Marines Make

Here's what I see every PFT season: Marines blast out the first mile way too fast, then die on mile two and three. They're running on adrenaline and ego instead of strategy.

The wrong way: Start at 5:30 pace, slow to 6:30 by mile two, crawl home at 7:00+ pace.

The right way: Negative splits or even pacing.

Even Splits vs. Negative Splits

Even splits: Run each mile at the same pace. If you're targeting an 18:00 finish, run 6:00 per mile, every mile.

Negative splits: Run each mile slightly faster than the last. Start conservative, finish strong. For a deeper dive into pacing strategy, see our Race Pacing Strategy Guide.

For a PFT, I recommend slight negative splits:

• Mile 1: 6:05-6:10 (hold back, find your rhythm)
• Mile 2: 6:00 (settle in, maintain)
• Mile 3: 5:45-5:50 (empty the tank)

This approach works because:

• You're not accumulating oxygen debt early
• You pass people in the later miles (psychological boost)
• You finish strong instead of suffering
• Your overall time is usually faster than going out hard

How to Find Your Target Pace

Use your VDOT score to determine realistic paces. Your VDOT is based on a recent race or time trial and predicts what you can sustain.

If you ran a 5K in 22:00, your VDOT is around 44.5, which predicts:

• 3-mile time: approximately 21:12
• Per-mile pace: 7:04

PFT Run Training Tips

Build your aerobic base: Most of your running should be easy—conversational pace. This builds the cardiovascular foundation that supports faster race efforts.

Weekly tempo run: Once a week, run 20-30 minutes at your threshold pace (comfortably hard). This improves your lactate clearance and teaches your body to sustain faster paces.

Practice race pace: Do 3x1 mile repeats at your goal PFT pace with 2-3 minutes rest between. This builds confidence and pacing awareness.

Simulate test conditions: Run on similar terrain and at the same time of day as your actual PFT. If possible, run the actual course beforehand to get a feel for it.

Hydrate and fuel properly: Drink plenty of water the day before—not just the morning of. Eat a familiar meal 2-3 hours before the test.

Don't neglect strength: Strong legs and core improve running economy. Squats, lunges, and planks support your running performance.

Putting It All Together: A Sample Training Week

Here's what a balanced PFT/CFT prep week might look like on top of your scheduled unit PT sessions:

Adjust based on your current fitness level and how far out you are from test day.

Final Thoughts

The CFT and PFT aren't just tests—they're standards that ensure Marines are physically ready for the demands of service. Whether you're aiming for first class or a perfect 300, smart training beats grinding yourself into the ground.

Use the calculators, follow a plan, and trust the process. The work you put in during training shows up on test day.