Are you seeking to obtain Indian Army physical qualification and run a faster 1.6km run time? If so, welcome to Nutrition Geeks. My goal with this post is to share with you some running tips. In addition, provide some additional information about the new Army 2 mile running course I created you may be interested in. I have run 4:22 for the mile (1609m), 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. In addition, served on active duty for 20 years in the US Army.
So, I do understand the complexities of trying to prepare for military physical fitness tests. I know you may be seeking to join Indian Army. Remember, to run a fast 1600m time you have to train considerably faster than your goal 1.6km run time in training. The end goal is to improve your body's lactate tolerance. The only way to do this is to run at a higher percentage of your maximum heart rate.
There are far too many runners still running too slow on hard days. In addition, running too fast on easy days. I would recommend investing in a heart rate monitor. I usually use the Garmin 245 which helps to ensure that I am training at the proper intensities. It is much better to be undertrained than overtrained. So, a heart rate monitor can help ensure that you get the best results in your physical fitness preparation.
India Army Physical Fitness Test
The Indian Army physical qualification events are the 1.6km run, pull ups, 9 feet ditch and balance tests. So, I would highly advise to do strength training once per week in addition to your cardio running. Remember, you don't have to lift heavy weights. So, focus on light weights and high reps. Also, focus on running-related exercises to help you during your 1.6km run. For example, medicine ball drills, box jumps, push ups, sit ups, planks and bench press. You don't need to be in the gym more than once per week.
Focus on running easy for 4 weeks first. You want to build your endurance and gradually increase your mileage. The new Army ACFT 2 mile running course concludes with a 16-week training plan. So, this will take out the guess work of what workouts you need to be doing each week. It also features 9 modules which contain 58 video lesson. I cover the exact strategies and tactics I was taught by 3 of the world's top distance running coaches.
In addition, the fundamentals some of the world's top middle to long distance runners shared with me. Again, what I want for you is to train smarter, not necessarily harder. Higher mileage is not a guarantee you will run a faster 1.6km run time. So, you have to think more strategically, like the professional runner you have the potential to become.LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE
How Many KM Run in Indian Army?
The Indian army fitness test requires Soldiers and/or trainees to run 1.6km or 1600m. You will need to run around the track 4 laps in order to cover the distance. I would advise adding in strides into your training plan. These are short, 50 to 100 meter acceleration sprints. They are perfect for warm-up drills prior to the start of your workouts. Do 5 to 6 repetitions twice per week. Strides are also great in helping you with your form and overall leg speed.
Remember, the 1.6km run is a highly anaerobic event. So, you have to focus on improving your leg speed. Easy running is still important too. The Soldier should be jogging on easy days to ensure adaptation of the harder workouts take place. Focus on building your general fitness and endurance before moving into speed training, fartlek workouts and hill repetitions. These are examples of vo2 max workouts.Your vo2 max is your body's maximum oxygen uptake. It is running at speeds to intense you can only handle a few seconds to a few minutes.
Naturally, we have to take short breaks between track or road intervals running at vo2 max effort. That being said, speed training will help to make your goal 1.6km race pace to feel easier. Also, will increase your ability to clear lactic acid faster than it is building up. Lastly, you will be able to sustain pace longer and slow down less.
How Can I Run 1600m in 5 Minutes?
Male Soldiers need to run a minimum time of 5:30 for 1600m in order to earn 60 marks on the Indian Army fitness test. Also, 5:45 will earn male Soldiers 48 marks. Female Soldiers need to run a time of 7:30 to earn 60 marks and now slower than 8 minutes in order to pass. How can you run a 4:59 1600m time? Be patient and consistent in training. The world's top runners are running between 35 to 40 percent of their weekly volume at or below anaerobic threshold effort.
Of course, they make it look easy and for good reason. They simply are running more quality mileage and less “junk” mileage. Again, if you run too slow too often all you will be is a superior slow runner. My goal is to help you run faster over 1.6km to the marathon than you ever have. So, in order to do that, you need to train in a new way. I created the new Army 2 mile running course to help military members from around the world to set a new personal bests.
Military members run anywhere from 1600m to 3 miles (US marines) on their physical fitness test. Again, the overall goal is to improve one's lactate tolerance. Proper pacing is also vital to run a fast 1600m time. So, aim to run a negative split on your Indian Army fitness test. Run the last 2 laps faster than you ran the first 2 laps. You will have a better chance of setting a new personal best if you do.
Focus on Longer Tempo Runs
What has been the longest tempo run you have done in the past preparing for your Indian Army physical fitness test? 2 miles? 3? I would work to extend this out to 4 to 5 miles (8km). Of course, you need to first adapt to running 2 miles (3.2km) before you can get to 8km. So, be patient and take your time with this. I always tell runners that it is wiser to focus on a longer build up rather than a short one. We are running at 85 to 89 percent of our maximum heart rate when running at tempo effort.
Make sure to also focus on your nutrition. You should aim to ingest a Herbalife protein shake no later than 30 minutes after your long runs, track workouts or tempo runs. Protein will help to replenish glycogen and help your muscles to rebuild. So, it is essential to focus on all the fundamentals in order to run a faster 1.6km time. The Indian Army physical qualification standards are there to challenge you.
The tactics and strategies I teach in the new Army 2 mile running course are there to help you surpass them. Also, take time out of each day to mentally train for your 1.6km event. Remember, the world's best runners combine both mental as well as physical training to produce world-class results. The vast majority of runners (civilians and military) usually focus only on physical training. So, spend 10 minutes each day visualizing yourself running strong and getting across that finish line with your goal 1.6km run time on the clock.
Make sure to also jog during your easy days. The running course covers the workouts you need to be doing over the next 16 weeks in order to set yourself up for success. I know there are a lot of men and women in Indian who are seeking to join Indian Army nic. So, focus on what the world's top runners do and simply duplicate their work habits. I have done the best possible job I can do in this course to cover what I know. Are you ready to take your training and racing to the next level? I have zero doubt you will surpass the Indian Army physical qualification 1.6km run time standards if you follow what I teach in this course.
Click on the green buttons on this post to learn more about the new Army ACFT Embrace the Suck 2 mile running course. Would you like to keep in touch? Make sure to subscribe to the RunDreamAchieve YouTube channel. I make new training and racing videos there each week to help runners such as yourself set new personal bests. I look forward to hearing how this course helped you. Also, would be willing to interview you and share your story on the YouTube channel as well.LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE