Indian Army Physical Requirements

August 31, 2022

Are you seeking more information about the Indian Army physical requirements? If so, welcome to Nutrition Geeks. I am glad you have made it here. In addition, hope that this post will help you run a faster 1600m run time. The Indian army requires its male Soldiers to run a time of 5:30 to receive 60 marks. Also, female Soldiers need to run a 7:30 1.6km time in order to get maximum marks. Male Soldiers can run up to 5:45 on their 1.6km to receive 48 marks and females, up to 8 minutes. Of course, if Soldiers run a time of 5:46 or slower (males) they will fail the test.

I did not see a resource online for military members seeking to run faster times on their physical fitness tests. So, I decided to create one myself. 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. My aim with the new Army ACFT 2 mile running course is to help ensure you run the fastest possible 1.6km time. In addition, to help teach you the tactics and strategies I was taught. There are far too many military members as well as civilians not meeting their cardio goals. I want to ensure that you do.

What Physical Fitness is Required for Indian Army?

The Indian Army physical requirements its Soldiers to run 1.6km, pull ups, balance and zig zag balance events. Soldiers that run a time of 5:46 or slower for the 1600m event will fail. The ladies need to run a time of at least 8 minutes or else they fell. So, it is critical to start changing up the way you train. My goal with the new Army ACFT 2 mile running course is to teach you the strategies needed in order to sustain your goal race pace longer. Remember, the end goal is to improve your body's lactate tolerance.

MAJ (ret.) Pennington finishing in 4th place and top American at the 2007 California International Marathon in 2:19:35 (3:18 per kilometer for 42.2km)

Easy running is still very important. The benefits of your hard training come from within the rest period. Also, it takes between 21 days to 4 weeks for the body to adapt the stresses you are placing on it. That being said, you have to work on your speed development when preparing for a race of this distance. The 1600m (1.6km) event is a highly anaerobic event. It will be over in a matter of minutes. So, we have to work to improve your overall leg speed.


How Many KM Run in Indian Army?

The Indian Army physical requirements for Indian Soldiers is 1.6km or 1600m in length. It is basically running 4 laps around the track. My top recommendation first is to spend 4 weeks running easy, aerobic mileage. You don't want to start doing tempo runs, fartlek workouts and faster speed workouts until you are ready to do so. I am fine with you adding in strides twice per week. Strides are shorter, sprints ranging in distance from 50 to 100 meters.

The good news is they are too short to build up any significant lactic acid. So, you can do these types of short acceleration drills on top of your other weekly workouts. Nutrition is also essential in order to keep doing great workouts and recovering. You may want to consider Herbalife protein shakes for this. I use them to help me recovery from my workouts as well.

Remember, the overall goal to run a faster 1.6km time is speed development. You want to improve your body's lactate tolerance. So, you are able to sustain goal race pace longer and slow down less. Pacing yourself in this event is vital. You will have many Soldiers seeking to join Indian army nic you will go out too fast. Don't make this mistake. My recommendation is to run a negative split. So, focus on running the last 2 laps faster than you run the first 2 laps.

How Can I Run 1600m in 5 Minutes?

Patience and consistent action. The world's top runners are running between 35 to 40% of their weekly volume at or below anaerobic threshold effort. So, in order to run 75 seconds for each of the 4 laps you have to train considerably faster. Indian Soldiers or trainees need to be doing 1, vo2 max workout, 1 tempo run and 1 long run per week. How many days a week have you been running preparing for your Indian army fitness test? 2 days? 3? I would work to get to a point where you are running a minimum of 4 and preferably 5 to 6.

Again, you need to build your endurance and stamina. Easy running will not recruit fast twitch muscle fibers. Fast running will. Remember, the more of these you can recruit the more efficient you are going to run. Also, the faster you run 1600m the better you will be at the longer races as well. There are some highly competitive road races in India. India also has a rich tradition of distance running.

I am fully confident that if you follow the tactics I teach in the new Army ACFT 2 mile running course you will set a new personal best. The reason being is you will be training smarter, not necessarily harder. There are already enough hard working athletes out there who still don't meet their run goals. So, you have to think outside the box. I cover specifically how to do this to ensure you are set up for success.


How Do I Clear my Army Run?

Focus on a training build up of at least 16 weeks and preferably 20 weeks in order to surpass the Indian Army physical requirements for your 1600m event. The reason being is you don't want to rush your fitness. Anything worth doing is worth doing right. Average runners are not inquiring about the Army ACFT 2 mile running course. Runners seeking excellence are. The course is comprised of 9 modules and 58 video lessons. In addition, it concludes with a 16 week training plan built specifically for your 1.6km run time goal.

Longer tempo runs is another recommendation I strongly suggest you consider. Have you ever used a heart rate monitor? If not, now is the time to invest in one. I use the Garmin 245 and highly recommend it. It helps me to stay in the correct heart rate zones and not to overtrain. Below are the heart rate zones you need to keep in mind as you are preparing for your 1600m event.

  • Easy: 65-74% of max HR or around 110-125BPM
  • Marathon (moderate effort): 75-84% of max HR or around 127-142BPM
  • Threshold: 85-89% of max HR or around 144-149BPM
  • Interval: 95-100% of max HR or around 161-170BPM
  • Repetition: 105% of max HR or around 178BPM

Focus on Your Speed Development

You want to ensure you are doing 1 speed workout per week. Focus on training close to or below sub-5-minute mile pace. Of course, this is only if your goal is to run a 4:59 time on the 1.6km event. Again, you have to train considerably faster than goal race pace to get race pace to feel somewhat easier. Start off doing 2 to 3-mile tempo runs as well during your training week.

Remember, it takes about 4 weeks for the body to adapt to the physiological stresses you are placing on it. So, be patient. Anaerobic threshold running (85 to 89% of max heart rate) is not easy. So, adapt first to 2 to 3 miles and aim to extend that out to around 8 kilometers. The 16 week 1.6km training plan at the end of the course will help take the guess work out of your preparation.

You will know what workouts to be doing and why you are doing them. Also, I cover every aspect of running faster from 1.6km to the marathon in the 58 video lessons. My aim with this course was to overdeliver for not only military members but also civilians.

Closing Thoughts

I hope you'll be willing to stay in touch with me. Make sure to subscribe to the RunDreamAchieve YouTube channel. I make new training tutorial videos there each week to help runners such as yourself get to the next level. Again, I want you working smarter and using leverage so you run faster than you ever have. Also, start mentally rehearsing yourself getting across that finish line with your time on the clock.

Mental training helped me lower my 2 mile time from 11:30 to 9:27. In addition, my 1.6km (1600m) run time from 5:30 to 4:22 for the mile (1609m). Lastly, it also helped me to improve my marathon PR from 2:43:36 to 2:19:35. So, start spending 10 minutes daily during your training week mentally rehearsing yourself succeeding. The best time to do this is when you first wake up or when you go to bed at night. The world's top distance runner combine both mental as well as physical preparation to succeed.


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