Are you seeking to join Indian Army NC? If so, welcome to Nutrition Greeks. I know there are many military members around the world seeking to improve their cardiovascular endurance. I have created a new resource called the Army ACFT 2 mile running course. Also, served over 20 years in the US Army. So, I do understand the complexities of military life and trying to be in great physical fitness. 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.
The main focus for runners is pace sustainment. Of course, we all can run a portion of our races at goal race pace. The real strategy is how can we hold our goal race pace longer? The only way to do this is by improving the body's lactate tolerance. Easy running will build your endurance but it is speed training that will help you improve race times. Proper pacing is also critical if you are going to run a faster 1.6km run time. The new Army 2 mile running course covers the exact strategies to ensure you run faster using leverage. Leverage simply means doing more with less.
So, higher mileage is not always the answer. You can run too much easy, aerobic mileage and never achieve your time goals. The world's top runners run between 35 to 40 percent of their mileage at or below anaerobic threshold effort. Our anaerobic threshold is the point where lactic acid begins to rise in the body. Remember, the faster we run the more oxygen is required. So, it is essential to run more mileage each week running at higher heart rates in order to improve race performances.
Indian Army 1.6 KM Running Time
Male Indian Soldiers need to run a time of 5:30 in order to receive 60 marks on the Indian Army fitness test. Male athletes who run a time of 5:31 to 5:45 receive 48 marks. Of course, if you run 5:46 or slower you will fail. Female Soldiers need to run a time of 7:30 to receive 60 marks and up to 8 minutes in order to get 48 marks. Times of 8:01 or slower will not be good enough. So, it is important to focus on improving your overall leg speed. My goal with the new Army ACFT 2 mile running course is to share with you strategies that work.
The 1600m run is a highly anaerobic event. So, you have to build your endurance. That being said, speed is what will help to make that goal 1.6km run time you desire to feel easier. Remember, it takes between 3 to 4 weeks for the body to adapt to the stresses you are placing on the body. So, you have to be patient. My top recommendation is to focus on running easy for 4 weeks first. You want to build your general fitness before starting speed workouts, fartlek training and hill repetitions.LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE
How Do You Run 1600 Meter Time in the Army?
The longer your build up, the better. The new Army course that I created concludes with a 16-week training plan. In addition, contains 9 modules consisting of 58 video lessons. I also discuss the exact workouts I was doing to qualify for the US Army World Class Athlete Program (WCAP). Also, the training tips I was taught by 3 of the world's top distance running coaches. You will be learning the fundamentals that will hep you to drop significant time off of your current 1600m time.
I highly recommend running a negative split in the 1600m. So, focus on running the last 2 laps faster than you run the first 2 laps. I see far too many military members and civilians making is running too aggressive too early in the race. So, to join Indian Army nc you need to be in the best possible physical shape. Cardio is a key component of passing the test. You are not going to run a fast time by running once or twice per week. My recommendation is to run a minimum of 4 days a week and preferably 5 to 6 days a week.
The new Army ACFT (army combat fitness test) Embrace the Suck 2 mile course is self-paced. So, you can take your time listening to the videos. We will be covering the exact tactics the world's top middle to long distance runners use to run at the elite level.
How Can I Run 1.6 KM in 5 Minutes in a Month?
I wouldn't recommend trying to run a time this fast in a matter of 4 weeks. One of the biggest mistakes runners make is trying to rush their fitness. Anything worth doing is worth doing right the first time. Remember, you will be following a new strategy with this course. You will be taken out of your comfort zone. Of course, there are many runners in India elsewhere who want to run a 4:59 1600m time. In addition, people seeking to join India Army nc want to run as fast as possible on the their physical fitness test.
I certainly know you can do this but a 16-week training plan is a better move. You will have more time to adequately prepare and have a higher chance of success. Remember, a 4:59 1.6km run time requires you to run between 74 to 75 seconds per lap for 4 laps. So, you have to improve your ability to handle higher amounts of lactic acid. The only way to do this is to extend the duration of your tempo runs. In addition, spend 1 day per week training at your vo2 max. Our vo2 max is our body's maximum oxygen uptake.
How Many KM Run in Indian Army?
Running at vo2 max is running so fast you can't clear lactic acid faster than it is building up in the body. Easy running won't produce this physiological adaptation. Faster running will. We are running between 95 to 105% of our maximum heart rate at the vo2 max. Make sure to jog on your recovery days. I would recommend giving yourself 2 days of easy, aerobic running between hard workouts. The real benefits of your hard training are going to come from within the rest period.
The 1600m event is 1.6km or 4 laps around the track. Indian Soldiers basically run 1 mile (1609m) for thei physical fitness test. We in the US Army run 2 miles or 8 laps. Our Navy, Coast Guard and Air Force here in the united States of America run 1.5 miles (2.4km). Furthermore, our US Marines run 3 miles. So, race distances vary with every countries military. What has been the longest tempo run you have done in the past training for your 1.6km run? 2 miles? 3? I would focus on working to extend this out to 4 to 5 miles (8km). Of course, be patient with this. First, focus on adapting to a 2 to 3 mile tempo run (85 to 89% of max heart rate) before moving toward 4 to 5 miles.
I highly recommend investing in a heart rate monitor. I use the Garmin 245 and it helps me to stay in the correct heart rate zones to ensure I am not over training. It is better to be under trained than over trained. Nutrition is also essential. So, ingest a Herbalife protein shake no later than 30 minutes after your workouts. The goal here is to replace the glycogen you lost during your workouts. In addition, to ensure you help your muscles to rebuild.
How Do I Clear my Army Run?
To join Indian Army nc you need to run fast. 5:30 for men and 7:30 for women are not slow times. So, you have to train focusing on running more quality rather than quantity mileage. Higher mileage is not a guarantee you will succeed if you are running that mileage too slow. The 16 week training plan at the end of this course takes the guess work out of your preparation. You will know the workouts you need to each day. In addition, you'll also know why you are doing them.
Again, the course has 58 video lessons as well. I cover with you everything that I was taught by 3 of the world's top distance running coaches. In addition, the fundamentals some of the world's top runners that I lived and trained with taught me. The best way to get faster over 1.6km or further is to mimic what the best runners do. So, if your goal is to join Indian Army nc you have to follow a new strategy. One that will get you results.
I would love to keep in touch with you and hear about your progression in our sport. I am certain this course will help you run faster if you are interested to join Indian army nc. Remember, the faster you run for 1.6km the faster you will be in the longer races like the 10 mile or marathon event. Make sure to subscribe to the RunDreamAchieve YouTube channel. I create new training videos there each week to help runners like you get to the next level.
Be sure to start implementing mental training into your preparation as well. The vast majority of runners only focus on physical training and neglect mental rehearsal. So, your running success has to start in the mind before it ever becomes a reality in real life. I want you spending 10 minutes daily visualizing yourself getting across that finish line with your goal 1.6km time on the clock.
In addition, see yourself running relaxed and passing people. It is by doing this for 16 weeks you will be training the subconscious mind to bring you to that goal time are aiming at.LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE