# Deadlift Max Calculator | Army AFCT 2 Mile Tips

September 7, 2022

#### By Nathan Pennington, MBA

Are you seeking more information about the army acft 3-repetition deadlift max calculator? Do you have a desire to run a faster 2 mile time? if so, welcome to Nutrition Geeks. Of course, the army combat fitness test (ACFT) is for US Soldiers. That being said, this post is focused on helping military and civilians improve their cardiovascular endurance. The weight range of the army 3-repetition maximum deadlift is 120 to 340 pounds. The goal is for the Soldier to accomplish 3 repetitions. The best way to to find out what you need to lift based on your age is to use the deadlift max calculator portion of the acft score calculator.

For example, for a 45-year old female Soldier to earn the minimum score of 60 points she would need to lift 128 pounds 3 times. In comparison, a 45-year old male Soldier would need to lift 140 pounds 3 times. The maximum score a Soldier can earn on each of the 6 events is 100 points. So, a total score of 600 points is the best score one can achieve. US Army Soldiers need to score at least sixty-points on each of the events or 360 points in order to pass.

## How Do I Calculate My Max Deadlift?

The acft score calculator makes it simple to calculate your max deadlift if in the military. Of course, I know many of you who may be reading this may not be in the military. My goal with this post is to help you run faster. That being said, do want to share some tips in regards to the deadlift max calculator as well.

So, if you are seeking how to calculate your maximum deadlift for 4 to 6 repetitions. Do the following. Say, you're aiming for 5 repetitions and 60 kilograms is the heaviest weight you can lift, you will use the below formula.

4-6RMx1.1307 + 0.6998

60×1.13.07 + 0.6998 = 68.5 kilograms or 151 pounds is the 3-repetition maximum deadlift weight you want to aim for. Again, always reference the acft score calculator if you are in the US Army (link listed above).

## What is a Good 3 Rep Max Deadlift?

A good 3 rep max deadlift for the army combat fitness test is earning 60 points on the event. Again, there are 6 events comprised of the army ACFT. The plank test, sprint drag carry, hand release push up, 3-repetition maximum deadlift and finishes with the 2 mile run. So, you definitely have to be in superior shape in order to score a perfect score of 600 points. Of course, you may be reading this and be in another branch of the military. If so, I created a new resourced called the Army combat fitness 2 mile running course.

My goal with this course is to help you get in better anaerobic shape. We know each branch of the military have their own run distances for their physical fitness tests. For example, the US air force, coast guard and navy run 1.5 miles. Furthermore, the US army runs 2 miles and the US marines run 3 miles. Allied military forces run similar distances. For example, the Indian army has their Soldiers running 1600m or 1.6km.

The overall goal is to improve the body's lactate tolerance. So, you want to be able to clear lactic acid faster than it is building up. Pace sustainment is the biggest hurdle for most athletes. US military members (Soldiers) can most certainly estimate their 3-repetition maximum deadlift using the army deadlift max calculator. Scroll back up and click on the blue link for acft score calculator.

## Army ACFT 2 Mile Run Standards

Of course, many people searching for a deadlift max calculator may not be in the military. That being said, I do know they may want to run faster. I served over 20 years on active duty in the Army and am a former member of the US Army World Class Athlete Program. In addition, have run 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon.

My goal in creating the new Army combat fitness 2 mile running course is to help you perform to a higher level. Remember, the faster you can run from the 1600m (Indian army), 1.5 mile (US air force, coast guard and navy), 2 mile (US army) or 3 mile (marines) the more competition you will be.

There are many runners around the world training for longer races like the Army 10 miler. You may be seeking to run your first 10K or marathon as well. I designed this running course to help both military members as well as civilians. My top recommendation is to focus on building a strong foundation of easy, aerobic mileage. So, spend at least 4 weeks running relaxed mileage. Also, start doing strides twice per week. Strides are short, 50 to 100 meter sprints. They are great for working on your acceleration. In addition, getting your heart rate up prior to doing your workouts.

## How Fast Do You Have to Run a 2-mile in the Army?

It depends on your age if you are a US Soldier or seeking to join the Army to serve as one. Of course, those seeking a deadlift max calculator may not have this as a goal. That being said, I can assist you in running more effectively over any distances. In fact, there are many resources here to help you do that. I have created training plans from the mile to the marathon ranging from 8 to 24 weeks in length. In addition, have running courses and offer monthly coaching for runners who are serious about running faster.

Again, Soldiers need to score a minimum of 60 points on each of the 6 events of the Army combat fitness test. The 2 mile run is the last of events. It also comes when you are most fatigued from participating in the other 5 events. So, training at faster paces and improving your anaerobic fitness will help. In addition, building your endurance by doing long runs and faster tempo runs will also set you up for success. I would focus on at least 16 weeks of training in order to drop substantial time off of your 2 mile personal best.

The new Army combat fitness 2 mile running course consists of 9 modules. In addition, 58 video lessons and concludes with a custom-built, 16-week training plan. So, this will take the guesswork out of your preparation. I cover all of the top strategies and tactics I was taught by 3 of the world's top distance running coaches. In addition, specific fundamentals that will speed up your learning curve. Again, the goal is to use leverage, train smarter and get better athletic performance.

## What is the Minimum Run Time for the ACFT?

You can use the acft score calculator to determine what is the minimum run time (60 points) you need to run. Of course, I am sure you are not just trying to meet the minimum standard. Remember, 100 points is the maximum score. For example, a 35 year old female Soldier needs to run 22:58 to earn the minimum 60 points. The same Soldier will need to run a time of 15:17 in order to earn 100 points. So, it all comes down to your age and gender. Once you have calculated the time you need to run we now start working on getting that goal race pace to feel easier.

Easy running alone won't help you. Yes, you will build endurance but not speed or stamina. So, you have to train at a higher heart rate. I recommend investing in a heart rate monitor. I use the Garmin 245 and it helps me to stay in the correct heart rate zones at varying paces. The world's top runners are running between 35 to 40 percent of their weekly mileage at their anaerobic threshold effort. Of course, they make it look easy for a reason. They simply have spent more time training at a higher intensity. It isn't just because they are Kenyan or Ethiopian.

## How Many Miles Do You run in Army Basic Training?

US Army Soldiers run far more in basic training than they do in weekly morning PT during the work week. I know because I completed Army boot camp. A common mistake I saw many military members making is rushing their fitness. You don't start running speed workouts, fast ability group runs or tempo runs until you have first built your aerobic foundation. Of course, you may not have a say in the amount of running you can do in the morning if you are a military member.

That being said, you can run during lunch or after work. So, to succeed at 2 miles or longer you need to run more. More importantly, at paces that are significantly faster than your goal run time pace.

There are runners all over the world producing world-class times. For example, Grant Fischer of the USA last week ran a 5,000m time of 12.46.96 setting a new American record for 5K. The time ranks him as the 12th fastest athlete ever over this distance. He isn't Kenyan. I have lived and trained with Kenyans who are often seen as the world's elite of distance runners. Well, they bleed red like you and I and can be outrun. I have out many myself. You simply need to duplicate their work habits to get similar results that they get.

## Closing Thoughts

Would you like to keep in touch? If so, make sure to subscribe to the RunDreamAchieve YouTube channel. I create new weekly training and racing videos to help runners such as yourself make it to the next level. How often you are paying attention to mental training and rehearsal?

I see far too many runners focusing only on physical preparation. It means you are only doing 50% of the work. Are you seeking to drop substantial time off of your 1600m to marathon race times? If so, you should start spending 10 minutes daily on mental training.

The best time to do this is when you first get up in the morning or when going to bed night. So, see yourself passing people, running strong and getting across that finish line in your goal time. You are training the subconscious to produce the result that you are aiming for. I credit mental training to helping me set new personal best in the 5K (14:18) to the marathon (2:19:35). Are you ready to take you running and racing to the next level? if so, click on the green button below to learn more about the new 2 mile running course. Again, you don't have to be in the military. The training concepts I cover in this course can help civilians as well.