Hand Release Push Up Army | Faster 2 Mile Tips

September 6, 2022

Are you training for the hand release push up Army combat fitness test event? Would you like to drop a few seconds to a few minutes off your 2 mile time? It certainly can be done with a proper plan. Welcome to Nutrition Geeks. I am glad you have made it here. I have run 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. I'm also a former member of the US Army World Class Athlete Program (WCAP). My goal in writing this is not to impress you but to impress upon you that you can achieve similar results. The hand release push up army combat fitness test event is somewhat easier versus the regular push up.

That being said, I would definitely recommend staying consistent with regular push ups. You will have graders watching you while doing your hand release push ups. So, just focus on maintaining form and following the steps below.

  • Start off by lying in the prone position on the ground
  • Ensure to keep you hands in between your shoulder blades
  • Then, push up with your arms extended all the way
  • Enter front lean and rest position by bringing yourself back down to the ground
  • Push your arms out to a T
  • Repeat the process listed in the above steps for your next repetition until muscle failure

Are Hand Release Push Ups Harder?

Hand release push ups will be a challenge unless you have done your homework and prepared well. The hand release push up will place higher emphasis on pectoral contraction versus the regular push up. Again, doing multiple sets of 25-75 push ups per day will ensure you are successful on this event. Of course, you need to allow for your body to adapt to doing more and more push ups. Remember, it takes the body between 3 to 4 weeks to adapt to any stress load you are placing on it.

MAJ (ret.) Pennington finishing as the top American and in 4th place at the 2007 California International Marathon in 2:19:35 (5:19/mile for 26.2 miles)

You will start each repetition of your hand release push ups in the prone position. So, no contraction in your prime muscle movers with each rep. Again, follow the steps above and ensure you are doing consistent push ups throughout the week and you will be fine. Consistency is everything. The 2 mile run is the same but requires far more exertion. I recommend running easy, aerobic mileage for at least 4 weeks before moving to faster workouts. I didn't see any resources online for military members on improving cardiovascular endurance. So, created one in the new Army combat fitness 2 mile running course.


What Are the ACFT Standards?

The new army acft test consists of 6 events. The 2 mile run is the last event. So, you definitely want to ensure you are doing speed training. The reason being is training at the vo2 max will help you in the other higher intensity events. For example, the sprint drag carry. The 6 events are the sprint drag carry, plank test, 3 repetition maximum deadlift, standing power throw, hand release push up and the 2 mile run. I highly recommend building a strong base of foundation mileage for the 2 mile.

I saw far too many military members trying to rush the process. So, you don't start doing speed intervals or faster ability group runs until you build your foundation first. Of course, I know you may not always have say of what workouts you want to do during morning PT. You may be in the US Army, another US branch or part of one of our allied forces military. Also, you could be a civilian and are seeking a new strategy to run faster over 2 miles or longer. If so, the new Army combat fitness 2 mile running course will set you up for success.

I cover every strategy and tactic I was taught by 3 of the world's top distance running coaches. The course consists of 9 modules comprised of 58 video lessons. In addition, the course concludes with a custom-built, 16-week training plan for your specific time goal.

Army ACFT 2 Mile Run Standards

The best way to calculate your hand release push up Army combat fitness test event score and 2 mile run time is via the acft score calculator. Of course, standards will vary based on the age of the Soldier. You can disregard this step if you are in the US Air Force, Navy, Marines or Coast Guard. I know you all have differing run distances from the 1.5 mile (Air Force, Navy & Coast Guard), 3 mile (Marines) to 4 miles (Navy Seals, Special Forces). Are you in the Indian Army aiming to run a faster 1600m (1.6km) run time or another allied branch of the military? If so, this course was designed to help you as well.

In fact, the tactics I discuss in this course can help any athlete from the mile to the marathon distance. I do recommend implementing strides into your routine starting in the base-building phase. Also, continuing to do 5-6x100m strides twice per week throughout your training build up. Strides are too short to build up any lactic acid. So, you can still do these short acceleration drills on top of your other workouts.

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

It all depends on your countries Army. The US Army requires its Soldiers to run low 13s for the 2-mile distance in order to achieve maximum points. The maximum score you can achieve on the Army ACFT is 600 points. The minimums score needed to pass is at least 60 points. So, you will need at least 60 points on the hand release push up Army combat fitness test event and the other 5 events. My goal in creating the new Army combat fitness 2 mile running course is to ensure you do that.

The key adaptation in doing faster running is to improve the body's lactate tolerance. The faster you run the more oxygen is required (anaerobic). So, when training is conducted correctly you will get that 2 mile goal race pace to feel easier. Remember, a longer build up, the better. 16 to 20 weeks is optimal time to drop substantial time off of your current 1.6km to 3 mile time. Again, each country's military have their own running standards. So, I set this course up to help you succeed regardless if in the US Army or not.

Is the Army 2 Mile Run Hard?

The 2 mile run usually is the most challenging for most Soldiers. The same goes for the other branches. Again, my aim with this new course is to teach you the tactics the world's top runners use. Also, to share with you strategies that the world-class runners I lived and trained with taught me. Remember, the faster you run from the 1.6km (1600m) to the 3 mile distance the more competitive you will be at longer races. For example, the Army 10 miler.

hand release push ups army
MAJ (ret.) (second from left) on stage with the 2010 Army 10 miler International Championship Team

I have run 50:54 for 10 miles and was also a member of the 2010 Army 10 miler international championship team. So, cover the fundamentals you need to know in order to be as competitive as possible. Again, the focus needs to be on quality versus quantity. You could be running high mileage and still never meet your time goals. Running and racing are not the same. Anyone can run a few miles or kilometers. That being said, it is an art form in order to cover various distances fast. My aim is to help you drop significant time off of your current personal best.

How Do I Train for ACFT 2 Miles?

As mentioned above, training at higher speeds is critical. For example, doing hill repetitions, speed intervals on the track and roads and doing fartlek workouts all will assist you. These forms of workouts will help recruit more fast twitch muscle fibers. The more of these we can recruit the more efficient (economical) you are going to run. Also, continue to focus on staying relaxed whether running easy or fast. It will be more of a challenge when running at faster, anaerobic speeds.

I also highly advise to start doing tempo runs weekly if you haven't already started. Remember, first build your base of easy mileage first. Yes, you may not have say of what workouts you do during morning PT. That being said, get through those and focus on running during the other hours of your day. I served over 20 years on active duty in the US Army retiring in March of 2022. So, understand what military life is like. I would run during lunch or after work during my career in the military.

Of course, there were many times I was afforded to train on my own based on my APFT scores. I also did the ACFT diagnostic test prior to retiring so experienced the new physical fitness test as well. What I do know is to run a faster 2 mile you need to stress the energy systems of the body.

Train Longer at the Anaerobic Threshold

You will be better prepared to doing even the hand release push up army combat fitness test event by faster running. In addition, working on your mid-section and keeping your upper body strong with strength training. You don't need to be in the gym more than once a week. Of course, everyone is different. My goal is to help you drop substantial time off of your current 1600m to 3 mile personal best. US Marines run 3 miles which is why I am bringing up this distance. I also know other branches of our military and our allied forces run anywhere from 1.6km to 2 miles.

We run at between 85 to 89 percent of our maximum heart rate at the anaerobic threshold. Your AT is the point where lactic acid begins to rise to higher levels. Have you been doing consistent tempo runs weekly? If not, now is the time to start.

Again, the new army combat 2 mile running course concludes with a custom-built, 16-week training plan. So, you will know exactly what workouts to do and why you are doing them. Make sure you are jogging on recovery days as well. You can only push the body hard so many times. I don't want you to experienced diminished returns on your time investment. Anything worth doing is worth doing right the first time if at all possible.

Closing Thoughts

Would you like to stay in touch? If so, make sure to subscribe to the RunDreamAchieve YouTube channel. I continue to focus on making weekly videos there to help runners like you set new personal bests. Lastly, ensure you are not neglecting mental training. Mental training is often times more important than physical training. In fact, I credit mental rehearsal in helping me lower my half-marathon from 1:10.29 to 1.07.06. In addition, my 5k best from 15:19 to 14:18 and marathon from 2:43:36 to 2:19:35.

You goals have to start in the mind first before they are ever going to become a reality in real life. So, start spending 10 minutes daily visualizing yourself running fast in in control. Also, crossing the finish line under your goal time. The best time to do this is when you go to bed at night or when you first get up in the morning. I look forward to interviewing you about what you thought about the new army combat fitness 2 mile running course. Also, hearing about your new personal best.


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