We ran about 2 or 3 miles at a moderate rate, everyone else thought it was hella slow, but it was a good pace for me. I'm not exactly sure how long or anything it took because I don't currently have a watch. I lost mine a while ago and it still hasn't turned up. Anyways, then we did lunges for about 50 yards and 10 pull ups. Like, I said, nothing ridiculously hard, but its a nice easy workout that will help with our Physical Fitness Test (PFT). I would add some ab workouts because that helps with the sit ups part of the PFT.