Are you seeking to join Indian army but want to run faster on your physical fitness test? If so, welcome to Nutrition Geeks. I am glad you have made it here. I have run 9:27 for 2 miles (3.2km), 14:18 for 5K and 2:19:35 for the marathon. So, I do understand what it takes in order to run fast. In addition, served over 20 years on active duty in the US Army. Soldiers, as well as service members in other branches live busy and active lives. I recently created a new resource for military members around the world.
It is called the Army ACFT Embrace the Suck 2 mile running course. I cover the top strategies and fundamentals I was taught by some of the world's top middle to long distance running coaches. Also, the tactics some of the world's top runners I lived and trained with taught me as well. Remember, it isn't just about the amount of mileage you are putting in. It really comes down to the quality of mileage you are doing that counts most.
How often are you training at, near or far below your goal 1.6km race pace each week? The world's top runners are running between 35 to 40 percent of their weekly mileage at higher intensities. Of course, they make it look easy when they race. They simply have spent a higher percentage of their time training at higher heart rate. In addition, have taught their body to effectively clear lactic acid faster than it is building up.
Join Indian Army Nic Running Tips
My top recommendation is to focus on running easy, aerobic mileage for 4 to 8 weeks. The main reason is you want to ensure your body to prepared to handle faster running efforts. I would start doing strides twice per week as well. Strides are shorter, 50 to 100 meter sprints that will help you work on your form. In addition, over a 16 to 20 week build up you will have run several kilometers at sprint paces. Remember, running at faster paces also makes that goal 1.6km run time you are aiming to feel easier too.
So, if your goal is to join Indian army nic then you have to change up your strategy. The physical fitness test will challenge you. That being said, if you train like a professional you will also perform like one. Indian Soldiers need to run a minimum time of 5:46 for their 1.6km run. Indian Soldiers who run a time of 5:30 will achieve top marks for running a time this fast. A 5:30 1.6km run is equivalent to a 11:46 2 mile. In addition, a 5:46 1.6km time is equivalent to a time of 12:18 for 2 miles.LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE
Indian Army 1600 Meter Running Time
As mentioned above, Indian Soldiers have to be in superior shape. You have to run at least a time of 5:46 or else you fail the physical fitness test. My goal with creating this new course is to ensure that you pass. In addition, to help Indians, members of other military branches as well as civilians run faster up to the marathon. Remember, the fundamentals I cover in this course are universal for all distances.
The 1600m run is a high anaerobic event. So, you will definitely have to focus on improve your body's lactate tolerance in order to run a fast time. Yes, running easy is still important too. The benefits of your hard training come from after the workout is done. The real benefits come from within the rest period. So, ensure you are giving your self 48 hours of easy jogging between each hard, anaerobic workout that you do.
The optimal time frame to train for your Indian army fitness test is 16 to 20 weeks. Remember, it takes between 3 to 4 weeks for the body to adapt the physiological stresses are placing on it. The athlete cannot be in a rush. I have created training plans, running courses and offer personal coaching to ensure that you succeed.
Anyone seeking to join Indian Army needs to also pace themselves properly in the 1.6km (1600m) event. I wouldn't try to make a major move in the race until you hit the 800m (2 laps) point. The reason is far too many Soldiers are going to go out too fast and be forced to slow in the last 2 laps. So, be patient. Get out hard and then settle into your pace. There are specific strategies I teach in the new Army 2 mile running course that will ensure you succeed during your 1600m event.
I have also run 4:22 for the mile (1609m). So, definitely shared what worked the best for me in this course. My goal is that you get similar results by following the same types of workouts I was doing. Indian Soldiers need to be doing 1, vo2 max workout, 1 tempo run and 1, long run per week. Remember, don't run long and slow every single weekend though. Yes, you want to build your endurance but you also want to build your stamina and strength.
Running long and slow every weekend will only make you a superior long, slow runner. 1600m times between 5:30 to 5:45 are not slow times. You will need to train at higher heart rates more often. I recommend investing in a heart rate monitor. The reason is these devices will help to ensure you are running at the correct paces each day. I recommend the Garmin 245 and use it daily in my own training.
How to Clear Indian Army Physical Test 2022
Be consistent in your training. Run longer tempo runs. Tempo runs are conducted at your anaerobic threshold. We run between 85 to 89 percent of our maximum heart rate at this intensity. I recommend for those seeking to join Indian Army to get that tempo run out to around 3 (4.82km) to 4 miles (6.43km) in length. Of course, you will need to adapt to a 2 mile (3.2km) tempo run before you can extend to the longer durations. Again, be patient with yourself.
I cover the exact strategies and workouts I was doing in the Army ACFT 2 mile running course. I can nearly guarantee you that if you follow them you are going to run a new personal best over 1600m on your test. Remember, faster workouts will help you to recruit more fast twitch muscle fibers. The more of these we can recruit through speed workouts, hill repetitions and fartlek running the more effective we will run.
Again, the end goal with this new running course is to help you to sustain your goal race pace longer. Also, to help you become more efficient at running in the longer distances from 5k to the marathon.
Focus on Your Speed Development
As mentioned above, speed development is essential if you want to run a fast 1600m time. You need to be doing at least 1, vo2 max workout per week. We are running anywhere from 95 to 105% of our maximum heart rate running at vo2 max effort. Our vo2 max is our body's maximum oxygen uptake. So, we are running at speeds that are so fast and aggressive we have to stop to take breaks. We are running so fast that we can't clear lactic acid faster than it is building up.
I would not recommend starting your next interval on the track or road until your heart rate gets back down to 120BPM. Examples of vo2 max workouts are repeats 400m's, 300m, 800m on the track. In addition, hill repetitions and fartlek workouts. Again, these types of workouts will help to recruit more fast twitch muscle fibers. You will be able to sustain your goal 1.6km race pace longer training in this manner.
Nutrition is also vital. I would recommend ingesting a Herbalife shake no later than 30 minutes after a hard training workout or long run. You want to replace that glycogen you lost during the workout. Also, to ingest that protein to ensure your muscles are fully recovered. Lastly, jog on your recovery days. Again, the benefits of your hard training come from within the rest. That being said, you have to allot sufficient time in order to adapt to the training you are doing.
I would love to stay in touch with you. Make sure to subscribe to the RunDreamAchieve YouTube channel. I make new training and racing videos there, weekly to help runners such as yourself succeed. Also, I want you mentally rehearsing daily. Mental training is a major part of the world's top runners routine. The vast majority of runners are only training physically.
Remember, to run a fast 1600m time you also need to train your mind to achieve what it is you are aiming for. So, spend 10 minutes daily seeing yourself passing people and crossing the finish line with your goal time on the clock. The best times to do this is when you first get up in the morning or go to be at night. In addition, practice running relaxed during each training day.
Do your best to not waste any mental or physical energy. So, monitor the muscle tension in your body as you are running. The top runners always look relaxed. Again, make training the most difficult part of your preparation. The day of your Indian army physical fitness test is the celebration of your hard work. I am confident that what I teach in this course is going to help you set a new personal best for 1600m.LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE