Are you seeking a military workout strategy to run faster from the 1600m to 3 mile distance? If so, welcome to Nutrition Geeks. Pace sustainment is one of the biggest challenges for runners around the world. My goal with this post is to share with you running tips that I know work. I have tun 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. In addition, served with the US Army World Class Athlete Program from 2007-2010 as a marathoner. So, I do understand what it takes to help runners perform at a higher level over these distances.
I didn't see an online resource to help military members (or civilians) run faster. So, created the Army combat fitness 2 mile running course. I cover the exact strategies and tactics I used to compete at the elite level. My aim is to help runners such as yourself to set new personal bests. Remember, the faster you can run for 1600m to 3 miles the more competitive you will be in longer races like the Army 10 miler. The key tactic and overall mission of this course is to help study the best ways to improve your lactate tolerance.
Easy running won't do this. Of course, it is still important and you will will build endurance by aerobic training. That being said, you have to stress the energy systems of the body adequately. So, faster, anaerobic training will lessen the effects of higher amounts of lactic acid build up as you run.
Military Workout Program
The new Army combat fitness 2 mile running course consists of 9 modules. In addition, 58 video lessons discussing the top strategies used by world-class runners. I also go in-depth over the key fundamentals taught to me by 3 of the world's best distance running coaches. My aim with this course is to be the key asset that helps military members around the world to run faster times. Again, the faster you can cover these shorter distances the more competitive you will be over longer distances.
The 1600m (Indian Army), 1.5 miles (US Air Force, Navy & Coast Guard), 2km (UK Army) and 3 mile (US Marines) are highly anaerobic events. So, a legitimate military workout strategy has to focus on speed development. Remember, higher mileage and working hard is not always the way to legitimate results. You can run far too much aerobic mileage and still never drop substantial time off of your run times. Are you a member of another allied military's armed forces? If so, this course will help you as well. Are you a civilian and seeking to run a faster 2 mile? You will definitely want to check out this course as well.LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE
Are Military Workouts Effective?
It depends on the process. A major mistake I saw far too many military members making is rushing their fitness. In addition, jumping intensity levels at the improper time. Remember, it takes between 3 to 4 weeks for the body to adapt to the physiological stresses being placed on it. So, don't start doing track or road intervals until you first build your aerobic base mileage first. I would recommend running easy for 4 weeks first. You can also add in doing 5-6, 100-meter strides twice per week.
Strides are too short to build up any large amounts of lactic acid. So, you can to these acceleration drills on top of your other workouts throughout the week. A longer training build up is better than a shorter one. The new Army combat fitness 2 mile running course concludes with a custom-built, 16-week training plan. So, you will know the exact workouts you need to be doing. More importantly, why you are doing them. It also takes the guesswork out of your preparation.
Why Do Soldiers Run So Much?
Do they? Sure, they do run a lot but do they run enough at the proper paces? I saw many Soldiers falling out of ability group runs during my 20 years of active duty service. Why? Not enough focus on anaerobic training. You are not going to run a fast 1600, 2 mile or 3 mile time by running once or twice per week. Soldiers and military members in general are active. That being said, they are not always running 5 days a week during the regular military work week.
We flip tires, spend time in the gym, do ruck marches and ability group runs. Soldiers, like other military branches are doing a combination of aerobic (with oxygen) and anaerobic (without oxygen) activities. Yes, you may not have a say in the type of military workout you want to do during morning PT. For example, if you just want to run and put 100% on this you may not have that option. That being said, you do have control of being able to run during lunch or after work.
The world's top runners run between 35 to 40 percent of their mileage at their anaerobic threshold or faster effort. So, they make it look easy for a reason. These runners are simply running at a higher percentage of their maximum heart rate. The result is they are able to sustain race pace longer. Also, slow down less than the average athlete. They are training smarter, not harder and using leverage.
Army ACFT 2 Mile Run Time
The Army recently finalized its Army combat fitness test or ACFT for short. It is comprised of 6 events. The sprint drag carry, standing power throw, plank test, hand release push up, 3-repetition maximum deadlift and 2 mile run. Remember, the 2 mile is your last event. So, it is essential to train at very high heart rates during the week. In addition, ensuring that you are jogging on recovery days. I know there are far too many runners both military and civilian who are still running too fast on easy days. In addition, too slow on hard days.
I highly recommend investing in a heart rate monitor. I use the Garmin 245. Of course, there are many models available in the marketplace. That being said, I have found this particular model to be most effective. It helps me to stay at the correct heart rate zones so I get better results as my fitness improves. Proper pacing is also vital if you are going to run faster during your cardio event. I always advise my athletes to focus on a negative split. So, be sure to run the second half of your run faster than you did the first half.
How Do I Train for ACFT 2 Miles?
The same way you train for any other military physical fitness test. Follow what the world's top runners do and your chances of success will dramatically increase. I cover these strategies in-depth in the new Army combat fitness 2 mile running course. You definitely want to start doing longer tempo runs. The longer you can spend running at your anaerobic threshold, the better. We are running between 85 to 89 percent of our maximum heart rate at this intensity. Are you doing consistent tempo runs each week? If not, now is the time to start making that a habit.
Pace sustainment gives most military members the biggest challenges in these cardiovascular events. So, a tempo run of between 4 to 5 miles will do more than a 2-3 mile tempo run. Of course, you have to first adapt to a 2 to 3 miler before you can extend out toward 8 kilometers (approx. 5 miles). So, be patient with yourself. Again, it takes several weeks to adapt to any stress demand being place don the body.LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE
Work On Your Speed Development
A legitimate military workout plan has to focus on training at the vo2 max. Your vo2 max is your body's maximum oxygen uptake. It is running at speed that are so demanding you simply can't clear lactic acid faster than it is building up. Naturally, have to take rest breaks in between the intervals that we do. The key adaptation here is that we get that goal run time pace you are aiming at to feel easier on you. So, you can sustain race pace longer. Also, slow down less than your competition.
You should be doing at least, 1 vo2 max workout per week. Examples of vo2 max workouts are hill repetitions, fartlek workouts and track or road intervals. You should provide ample recovery between these types of workouts early on when you are not as fit. As time goes on and you become much fitter then focus on lowering the rest period between your repetitions. I recommend not starting your next interval until your heart rate drops back down to 120 beats per minute.
Faster Long Runs
Don't run long and slow every single weekend. All it will make you is a superior, long slow distance runner. Do you want to drop considerable time off of your military run time? Would you like to eventually be able to train full-time as a military athlete? If so, the US Army and US Air Force do have their own World Class Athlete Programs (WCAP). No, it isn't easy to qualify for these elite units. I enlisted into the US Army in 2002 and it took me 5 years to qualify for the US Army World Class Athlete Program.
Of course, we all have different goals. Your goal may be to run a faster time in order to compete at a higher level in other raced distances. I have done the best possible job I could in covering every topic that involves running success in the new Army combat fitness 2 mile running course. I am certain that if you follow the fundamentals I teach you are going to make massive gains.
Start doing varied, paced long runs. So, spend a percentage of your long runs running very fast, moderately fast and very easy. Remember, always follow a faster long run the following weekend with an easier, relaxed long run. Again, the real benefits of your hard training is going to come from within the rest period. The military workout strategy discussed in this course will speed up your success rate, guaranteed.
I would love to keep in touch and hear about your new personal bests. Make sure to subscribe to the RunDreamAchieve YouTube channel. I make new racing and training videos there each week to help runners such as yourself to perform at a higher level. How much time do you devote to mental rehearsal? The world's top runners focus on both mental as well as physical training. I credit mental training to helping me drop my 5K from 15:19 to 14:18. Also, my marathon from 2:43:36 to 2:19:35.
I cover the exact methods I used to achieve these improvements in the Army combat fitness 2 mile running course. So, if you are seeking a new military workout strategy to run faster then definitely click the green button below to learn more. I recommend spending 10 minutes daily visualizing yourself succeeding. Also, passing people and getting across the finish line under your goal time.LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE