Are you seeking how to join Indian Army? If so, I know you already know you have to be in superior physical fitness in order to do this. Also, I am certain there are many Indians seeking to join the Indian Army and want to run faster. The only way to earn top marks on your physical fitness test is to improve your body's lactate tolerance. Easy running will build general endurance. That being said, to sustain race pace longer you have to focus on your speed development.
I have run 4:22 for 1609m (1 mile), 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. So, do understand the complexities of trying to run fast over different differences. I am also a retired US Army officer and former member of the US Army World Class Athlete Program.
I didn't see a resource to help runners on their military physical fitness tests. So, created the Army combat fitness 2 mile running course. It consists of 9 modules, 58 video lessons and concludes with a 16-week custom-built training plan. My goal in creating it was to help runners such as yourself get to the next level with your training and racing.
Can Anyone Join the Indian Army?
One of the biggest hurdles for most civilians seeking to join the military is staying in great shape. Also, the Indian Army requires you to be at least between the ages of 18 to 42. The US Army is very similar and has the same age requirements. Of course, there are special age waivers depending on ones' skill and expertise. That being said, you have to be a citizen of India in order to join the Indian Army. So, if you are seeking how to join Indian Army make sure you fall within these perimeter.
The Indian Army physical fitness test (PRT) requires trainees to do zig-zag balance, long jump, pull ups and a 1.6km run. So, you definitely want to train anaerobically for these events. Also, focus on doing push ups, sit ups and planks to ensure you maintain your form. My top recommendation is focus on running easy, aerobic mileage for at least 4 weeks. You want to make sure your muscles, ligaments and tendons are strong.
In addition, prepared to handle faster, anaerobic workouts like speed training and hill repetitions. I would also advise to start doing 5-6x100m strides 2 to 3 times a week during your base-building phase. It will help you to work on your leg turnover and acceleration. Also, you will have spent several kilometers at sprint paces doing these over a 16-20 week period of time.LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE
Indian Army 1600M Race Time
Male Indian Soldiers or trainees need to run a time of 5:45 or better. Female Soldiers need to run a time of at least 8 minutes in order to pass the test. Of course, if you are going for top marks you males need to run 5:30 or faster. Female Indian Soldiers will need to run a time of 7:30 for their 1.6km (1600m). Remember, focus on a negative split. So, don't go out too hard in those first 2 laps. I see far too many military as well as civilians doing this. It causes them to go into oxygen debt.
The result is you are forced to slow in the latter laps of the race and you ruin your time. So, if you are seeking how to join Indian Army, plan properly. Your physical and mental fitness matters and is a big reason why so many who apply fail. My goal for you is to help you surpass your fitness goals. Remember, the faster you can run for 1600m the more competitive you are going to run in the longer distances like the marathon. The Indian Army physical requirements will challenge you. My goal with the Army combat fitness 2 mile course is to teach you what the world's top coaches' taught me.
How Can I Run 1600 Meters without Getting Tired?
Focus on consistent mileage and listen to the advice that I share in the Army combat fitness 2 mile running course. You will be learning specific training methodologies used by the world's top runners. In addition, you'll learn what I did to earn a USA Track and Field Olympic Trials “A” standard time of 2:19:35 in the marathon. India has a rich tradition of running excellence. In fact, the Indian national record for the marathon was set by Shivnath Sing with a superior time of 2:12:00.
How can you run faster over 1600m? Train at significantly faster than goal race pace. Also, start spending longer durations of time running at your anaerobic threshold. We run between 85 to 89 percent of our maximum heart rate running at this intensity. Your anaerobic threshold is the point where lactic acid begins to rise to higher levels in the body. Of course, we can run easy for long periods of time because the lactic acid build up is so low. Thus, we can clear it faster than it is building up.
The faster you run the more oxygen is required and lactic acid build up increase. So, to sustain race pace longer and drop time in the 1600m you need to work on your speed. Athlete's should be doing 1, vo2 max workout per week.LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE
Focus on Your Leg Turnover
Your vo2 max is your body's maximum oxygen uptake. It is running between 95 to 105% of your maximum heart rate. Also, at speeds that are so intense you can't clear lactic acid faster than it is being generated. So, naturally, we have to slow down or stop to take breaks. Remember, the key tactic with speed work is to recruit more fast twitch muscle fibers. The more of these you can recruit the more efficient you will run.
In addition, the less you will slow down. Also, you will be able to react to the surges runners in your event or race will try to throw at you. The custom-built, 16-week training plan within the Army combat fitness 2 mile course will ensure you are set up for success. Yes, the course focuses on 2 miles. That being said, it was also designed for runners seeking to run faster from 1600m to 4 miles in length.
Each branch of the military has various run distances they focus on. So, I made sure to address this within the course. For example, the US Air Force, Coast Guard and Navy run 1.5 miles. Our US Army focus on 2 miles and the US Marines run 3 miles. There are some service members seeking to go to Navy Seals or Special Forces who do a timed 4-mile run during their training. The UK Army focus on 2km and of course, the Indian Army, focused on 1600m (1.6km).
Run Faster During Your Long Runs
Are you seeking how to join Indian Army but know you need to run a fast 1600m? If so, I strongly suggest to start doing faster, varied paced long runs. No, I am not saying you should run long and faster every single weekend. Remember, the real benefits of our hard training come from within the rest period. It takes between 3 to 4 weeks for your body to adapt to any stressor being placed on it. So, you need to stress the energy systems of the body sufficiently. Also, make sure you are jogging on easy days to ensure you adapt to faster long runs.
Below are some examples of long runs I was doing prior to breaking the 2:20 marathon barrier. Of course, training for the 1600m does not require long runs of these distances. It is only to show you what a varied paced long run looks like. Your long run may be half the distance of these.
- 2 mile jog, 5 miles@5:30 mile pace, 2 miles easy, 1 mile in 4:55, 7 miles@6:20 mile pace, 2 miles easy, 1 mile in 5:00, 2 mile jog (22 miles)
- 1 mile jog, 10 miles@5:25 mile pace, 3 miles easy, 2 miles@5:20 mile pace, 3 miles@6:30 mile pace, 1 mile in 4:55, 2 mile jog (22 miles)
Are you seeking how to join Indian Army? If so, follow the normal administrative procedures of the Indian Army. That being said, make sure to consider following the running tips I discussed in this post. Would you like to keep in touch? If so, make sure to subscribe to the RunDreamAchieve YouTube channel. I create new videos there each week sharing running tips and tactics to help take your training to the next level.
Are you spending time mentally rehearsing getting across the finish line in your goal time? If not, now is the time to start doing so. The world's top runners combine both mental as well as physical training to their routine. The result is the produce superior, elite times. The reality is the vast majority of runners only focus on physical training. So, start spending 10 to 15 minutes daily seeking yourself performing the way you are dreaming about.
GREAT results has to occur in the mind before it will ever become reality. My goal in share over 30 years of experience in this new course is to help speed up your progress. I want you setting new personal bests from the 1600m all the way to the marathon distance. I am certain if you follow the training in this new course you are going to drop significant time.LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE