Standing Power Throw | Tips to Run a Faster 2 Mile

September 5, 2022

Are you seeking how to perform at a higher level on the standing power throw and the 2 mile run? If so, I am glad you have made it here to Nutrition Geeks. My goal with this post is to share with you some running tips in order to run faster over the 2 mile distance.

Also, to provide some information about the standing power throw. The 6 events of the new Army ACFT will definitely test you both mentally and physically. The max score you can achieve on this physical fitness test is 600 points. So, 100 points in each of the six events. The minimum score is sixty points in each event.

So, you need a score of at least 360 points in order to pass. You have other events like the plank, sprint drag carry, 3 repetition deadlift, hand release push up before you run the 2 mile event. The military member is going to have to be in supreme physical and mental shape in order to achieve a perfect score. Remember, you get promotion points if you are an enlisted Soldier. So, there is an incentive to do the very best you can on this military physical fitness test.

Standing Power Throw Army Score

As mentioned above, the maximum score you can achieve in each event of the ACFT is 100 points. I would check out the army acft score calculator to see how far you have to throw the 10-pound ball to score 100. Solider need to throw the ball 12.5 meters or further in order to get 100 points. So, 4.5 meters is what you will need to throw in order to earn the passing 60 points. Remember, you will be throwing the 10-pound ball behind you.

MAJ (ret.) Pennington finishing in 4th place and top American at the 2007 California International Marathon in 2:19:35 (5:19 per mile for 26.2 miles)

So, proper form and ensuring you are using explosiveness from the hips up to get a good throw. Proper form is key as you could throw the ball incorrectly and lose distance. For example, throwing it straight up instead of in an angle behind you. Also, throwing the ball behind you but incorrectly and it only going a couple meters straight to the ground. You want to ensure you also focus on strength training. You don't need to be in the gym more than once per week.

Focus on Strength Training

Focus on strengthening your core with sit ups. You will need a strong mid-section for the standing power throw. Also, doing push ups, medicine ball drills, box jumps and upper body exercises. Form plays a big part in this event and especially during the 2 mile run. I didn't see an online resource for military members seeking to improve their cardiovascular endurance. So, created one in the new Army combat fitness 2 mile running course. I have run 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. In addition, was a member of the US Army World Class Athlete Program. I cover the exact strategies I was taught by 3 of the world's top distance running coaches in this course.

The first recommendation I suggest is building easy, aerobic mileage first. I saw far too many military members trying to rush their fitness. In addition, doing ability group runs too fast and falling out. Also, doing speed workouts without putting in enough consistent mileage. You are not going to drop substantial time in the 2 mile event by running once or twice per week. I served over 20 years on active duty in the US Army retiring in March of 2022.

So, saw a lot of mistakes military members as well as civilians making in middle to long distance running. My aim in designing this course is to help you learn all of the top tactics used by the best runners in the world. Remember, the faster you can run for 2 miles the more competitive you are going to be in longer races like the Army 10 miler.


How Many Attempts is a Soldier Authorized During the Standing Power Throw?

You will be authorized only 2 record throws. So, do your best and get through this event. The good news is it is over rather quickly and won't tax you that much. Of course, the sprint drag carry and the 2 mile are probably the biggest challenges for most Soldiers. Faster, anaerobic training will not only help you run faster but also assist you in these other events as well. The reason being is they are all anaerobic in nature. So, training for longer periods of time at your anaerobic threshold the stronger you are going to be.

We run between 85 to 89 percent of our maximum heart rate at anaerobic threshold effort. I highly suggest investing in a heart rate monitor. I use the Garmin 245 which helps me to stay in the correct heart rate zones. Are you doing consistent tempo runs on a regular basis? If not, now is the time to start. Again, build your aerobic mileage base first. So, spending at least 4 weeks building your foundational mileage. The reason for this is to lower the likelihood of getting injured. In addition, to help prepare you to handle faster workouts like tempo runs.

Army ACFT 2 Mile Run Standards

Time standards will vary depending on the age of the Soldier. Again, the top score you can achieve is 100 points. Scroll up, click on the blue acft score calculator link and review the times you need to run. Pace sustainment is one of the biggest challenges for most Soldiers. I saw far too many Soldiers running too aggressive in the early stages of their 2 mile. The result was they went into oxygen debt and were forced to slow down.

ACFT score chart

Yes, we run a lot in the Army but I don't think enough. Are you a member of another countries' military? Are you in the US Air Force, Navy or Coast Guard focused on the 1.5 mile run? You may be in the Indian army training to run between 5:30 to 5:45 for the 1600m.

Perhaps you are in the US Marines and are seeking to run faster for 3 miles. Regardless what branch or what country I designed the new Army combat fitness 2 mile running course to help. The main tactic here is to improve your lactate tolerance. You won't be able to do this by running easy every week. Sure, you will build your endurance but there is a big difference between running and racing.


How Do I Train for ACFT 2 Miles?

As mentioned above, tempo runs are important. What has been the farthest you have run for your tempo runs in the past? 2 miles? 3? I would work to extend that out to around 8 kilometers or 5 miles. Of course, you need to first adapt to running 2 miles at your anaerobic threshold. Our anaerobic threshold is when lactic acid begins to rise to higher levels in the body. Again, you are running between 85 to 89 percent of your maximum heart rate at this effort.

Remember, it takes between 3 to 4 weeks for the body to adapt to any stressor being placed on it. So, you won't get into race shape in a matter of a week or 2. You have to be patient and strategic in how you train. Also, you need to pace yourself correctly too. I always advise to focus on running a negative split. So, run the last 4 laps of the 2 mile faster than you run the first 4 laps. The new Army combat fitness 2 mile course consists of 9 modules with 58 video lessons.

I cover literally every tactic and strategy I was taught by 3 of the world's top distance running coaches. I credit the running tips I share to earning a USA Track and Field Olympic trials “A” standard time in the marathon. In addition, was also able to set personal bests from the mile (4:22), 2 mile (9:27) to the marathon (2:19.35).

How Can I Max My 2 Mile Run?

The new Army combat fitness 2 mile course also comes with a custom-built 16-week training plan. It will take the guesswork out of your preparation. In addition, you will know when and why you are to each workout. You can max the 2 mile and drop significant time if you follow the tactics I cover in the course. You also need to start running consistent long run and more mileage. Remember, quality matters most, not volume. Yes, you could be running consistent mileage but if it too slow (aerobic) you will only be a superior, long slow runner.

Our goal is to help you drop significant time off of that 2 mile. So, you have to get past just running long and slow every single weekend. You have to start doing faster, varied paced long runs as well. Below are some examples of the types of long runs I was doing prior to competing in the Army 10 miler and other major events.

  • 2 mile jog, 5 miles@5:45 mile pace, 2 miles easy, 1 mile in 4:55, 7 miles@5:55 mile pace, 2 mile jog, 1 mile in 5:00, 2 mile cool-down (22 miles)

Of course, you don't have to run 22 mile long runs. So, as you can see, it is a mixture of relaxed, hard and very hard efforts here. Always alternate a harder, faster long run one weekend followed the next with an easy, relaxed long run. Remember, the real benefits of your hard training are going to come from the rest period.

Closing Thoughts

Make sure you are jogging on recovery days. There are far too many military members and civilians running too fast on easy days. In addition, too slow on harder days. Again, the benefits of the hard training you are doing today will come from the rest.

So, make sure to hydrate well before and after your running workouts. Also, start spending 10 minutes daily focusing on mental training and rehearsal. See yourself passing people, running relaxed and getting across the finish line in your goal 2 mile time.

Running success has to occur in the mind before it will ever happen in real life. Would you like to keep in touch? If so, make sure to subscribe to the RunDreamAchieve YouTube channel. I create new videos there weekly to help runners such as yourself get to the next level.

Are you ready to take your training, racing and 2 mile time to the elite-level? If, click on any of the green buttons within this post to learn more about this new combat fitness 2 mile running course. I hope this post on how to perform better on the standing power throw and improve your 2 mile time has been helpful.


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