Are you seeking to join Indian army nic? If so, welcome to Nutrition Geeks. I am glad you have made it here. I know that you are aiming to run faster over the 1.6km event. My goal with this post is to share with you some helpful tips to ensure that you succeed. Indian Soldiers need to meet a time of at least 5:45 or they fail the fitness test. You may be seeking to achieve top marks and run 5:30 or faster. I believe you can do both with some changes in the way you train and prepare.
I served over 20 years on active duty in the US Army and am a retired US Soldier. So, understand what you are going through. Remember, the faster you run over 1600m the more competitive you are going to be in the longer races. I have 4:22 for the mile (1609m), 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. I recently made a new resource called the Army ACFT Embrace the Suck 2 mile running course. It covers every tactic and strategy I was taught by some of the world's top runners and distance running coaches.
Is it hard to join Indian Army?
You will definitely need to be physically fit to join Indian army. Of course, there are other requirements such as taking exams etc. That being said, you will need to run between 5:30 to 5:45 for the 1600m event. So, you will definitely need a legitimate training plan to ensure you are set up for success. The new 2 mile running course I created consists of 9 modules with 58 video lessons. So, you can learn the top fundamentals I was taught to help speed up your preparation.
I would first focus on building your easy, aerobic base mileage. The reason being is you want to ensure that your muscles, ligaments and tendons are prepared for the faster workouts. I see far too many military members as well as civilians trying to rush their fitness. Remember, it takes between 3 to 4 weeks for your body to adapt to the harder, anaerobic workouts you are doing. So, the benefits of the hard training you are doing today will be seen several weeks and months from now.LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE
How Many Soldiers are there in Indian Army in 2022?
The Indian Army has one of the largest Armies in the world. In fact, far larger than our Army here in the states. In addition, their physical fitness standards are some of the most strict when it comes to running. Remember, a 5:30 1600m is equivalent to a 11:46 for 2 miles. In addition, a 5:45 1600m is equivalent to a 12:18 2-mile. So, you do have to be in legitimate shape to join Indian army nic.
There are nearly 5.5 million soldiers in the Indian armed forces.
I would also recommend implementing strides into your routine. Indian Soldiers should be doing strides twice per week. Strides are too short to build up any large amounts of lactic acid. So, you can do these short, 50 to 100 meter strides on top of the other workouts you are doing throughout the week. Remember, focus first on base-building and build that aerobic mileage foundation. It will pay off in the long-term because you set up your training correctly.
Indian Army Fitness Test Requirements
The Indian Army fitness test requires Indian soldiers to run 1.6km in at least 5 minutes and 45 seconds. Soldiers that want to earn the maximum amount of marks need to run a time of at least 5 minutes and 30 seconds. The end goal here is to improve the athlete's lactate tolerance. Easy running is still important. You do need to be able to recover from the hard training you are doing. That being said, to run these types of times you need to work on your overall leg speed.
In addition, practice staying relaxed while running at sub-maximal and maximum efforts. Patience is key as this ability will not be had in a matter of weeks but several months. I recommend training for a minimum of 16 and preferably 20 weeks to train properly for the 1600m event. Again, I want to ensure you get a new personal best. Also, to help you run faster at other distances up to the marathon.
Female Indian soldiers need to run a 1600m time of at least 7 minutes and 30 seconds for 60 marks. The ladies can run up to 8 minutes in order to earn 48 marks, respectfully. Again, how you prepare is key and that is why I designed the new Army 2 mile course to help military members get better results.
Indian Military Running Time Tips
What has been the longest tempo run you have done in the past training for the Indian physical fitness test? 2 miles? 3? I would work on extending the duration out to around 4 to 5 miles (8km). Of course, this won't happen quickly. Again, it takes time for the body to adapt to any stress load you are placing on it. So, first work to run your tempo runs at 2 miles, then move to 3 to 5 miles. You should be focusing on each respective distance for about 3 weeks. Again, take your time and be patient.
I am certain that if you follow the tactics that I teach in this new course you will achieve a new personal best. We are running at about 85 to 89 percent of our max heart rate running at our anaerobic threshold. The longer you can spend at this effort the more efficient (economical) you are going to run. Also, make sure you are practicing staying as relaxed as you can while running. Remember, less tension equals better athletic performance. Look at the world's top sprinters, middle and long distance runners. They are always in control. So, monitor the muscular tension you are feeling while running.
You can consciously tell yourself to stay calm, in control and relaxed. Mental training is also very important often overlooked. The vast majority of runners are only focused on physical training. Mental rehearsal helped me go from a 2:43:36 marathon best to 2:19:35. In addition, I lowered my 5K time from 15:19 to 14:18. It works but you have to consistently doing it. If you want to join Indian Army nic you have to follow all the fundamentals of success.LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE
What is Running Timing for Indian Army?
As mentioned above, the following times are needed in order to join Indian army nic.
60 marks: 5:30 for 1600m
48 marks: 5:45
5:46 or slower? You fail
60 marks: 7:30
48 marks: up to 8 minutes
8:01 or slower? You fail
Indian Soldiers need to be doing 1, vo2 max workout, 1 tempo run and 1 long run each week to be most effective. The 1600m is a very anaerobic event. It is also over in a matter of minutes. So, to run it effectively you need to develop your speed. In addition, train at paces significantly faster than you are planning to run at in the 1.6km event. We are running between 95 to 105% of max heart rate while running at vo2 max effort.
How Many KM Run in Indian Army?
1.6 kilometers of 1600m is the run distance on the Indian Army fitness test. It is the equivalent of running 4 laps around the track. Remember, speed workouts helps us recruit more fast twitch muscle fibers. The more of these we can recruit the better we are going to handle race pace. Again, I want you to sustain your goal 1.6km race pace longer than the Soldiers in your unit. Also, to be able to run faster times in the longer races like the 5k, 10k, 10 mile, half marathon and marathon distances.
I highly recommend you consider getting a heart rate monitor. I use the Garmin 245 and it helps me to stay at the proper heart rate zones. There are far too many military members as well as civilians running too fast on easy days. In addition, still running too slow on hard days. So, a heart rate monitor is a great guide to ensure that you don't over train. Again, I want you to train smarter, not harder. Use leverage and get the results you are seeking by following what the best runners do.
Make sure you are jogging on recovery days. Again, there is only so many times you can stress the body before you get diminished returns. My goal in creating this new running course for military members is to learn the top tactics the best runners use. The end result is you will perform at higher levels by correcting past mistakes you've made in training. I would love to keep in touch with you. I love my Indian brothers and sisters in arms and hope that this new running resource will help you achieve top marks.
Be sure to subscribe to the RunDreamAchieve YouTube channel. I create new training and racing content there weekly to help runners such as yourself get to the next level. So, seeking to join Indian Army nic? Make sure you are as physically fit as possible to ensure you pass the Indian Army fitness test. I want to see your succeed and look forward to hearing about your new personal best over 1.6km and beyond.LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE