Below is a summary of the exercises you should be doing during week 1 of The 300 PFT training program. Do this routine 3 times a week.
Warm Up: 400 meter jog (1 lap around a track).
Push-Ups: 20 push-ups in the least amount of sets possible.
Crunches: 40 Janda sit-ups in the least amount of sets possible.
Dynamic Stretches: Various dynamic stretches.
Running: 3 sets of 100 meter sprints at half speed.
Running: 1 mile run at a jog. (4 laps around a track or 1600 meters)
Cool down: Continue to walk 400 meters, transition from a fast walk to a slow walk.
Ensure to stretch and hydrate before running. Hydrate throughout the day before your scheduled Physical Training (PT). Record and track your 1 mile run times.
Here's a video I just posted that will guide you through the exercises for the 1st week.