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So, I've had trouble with my run on the PT test, ever since I could remember. I always pass, but with 30 seconds to spare. After my sit-ups my legs are exhausted and then the 2-mile run starts and by the 1st mile I am pretty much done with the fast running Any tips on how to get my run time down? Anyone in the Easley, sc area who needs a workout partner?
Fitness
APFT
Running
Posted 9 y ago
Responses: 47
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Nothing brings down a 2-mile run time like interval training. Try them with a 200m sprint distance at first, then build to 400m sprints over 8 weeks. Expect to lose about 3 minutes off your time in 8 weeks.
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True story right meow. I shaved 1min and 17 sec on my 2mile in 10days with interval training. Granted people should not try to improve that fast and I cannot remember the last 1/4mile but it most certainly does work.
(5)
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Meow I was instructed to deny everything and no polly, no waiver, no statement CMSgt (Join to see) . But I told my adviser it`s okay because honey badger just does not care. Maybe instead of dropping meow bombs I will just start singing. Soft kitty warm kitty little ball of fur... But on a more serious note, I have an addiction to putting references sometimes even where they don`t belong. Like it`s 5o`clock somewhere. Someone says I`m feeling blue. I reply: I get rhythm when I get the blues... >"<
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1st, the APFT is a test, so you need to practice the test for optimum results. In addition to general muscle and cardiovascular fitness training.
2nd, get two work out buddies, work as a team on correct form... one buddy out at a time, ONLY observing, correcting form.
3rd, Core, Core, Core... build the core. there is more to it that I could possibly type, so let your Google fu do the work for me. I prefer freehand muscular exercises over machine stuff
4th, Very your run training, Sprints (speed), fartlek (speed and endurance), long runs (cardo and muscle endurance)
Diet ...and Hydration Both very important both in training and for several days prior to the event.
There is no Magic solution or training trick.. only hard work, trial and error to find what causes YOUR body to respond to work with increased strength and endurance.
Unless your physical fitness is at the trained athlete level, you can not train up for an APFT in a few days. (and then your just perfecting the specific movements and technical requirements for the graded performance)
The body respond to work by getting stronger and it is not a fast process. 6 months, 9, 12, 15 longer or shorter depending on starting point, genetics and level of commitment.
Short of disease or injury, there is no reason you can not do this, if that is your goal.
2nd, get two work out buddies, work as a team on correct form... one buddy out at a time, ONLY observing, correcting form.
3rd, Core, Core, Core... build the core. there is more to it that I could possibly type, so let your Google fu do the work for me. I prefer freehand muscular exercises over machine stuff
4th, Very your run training, Sprints (speed), fartlek (speed and endurance), long runs (cardo and muscle endurance)
Diet ...and Hydration Both very important both in training and for several days prior to the event.
There is no Magic solution or training trick.. only hard work, trial and error to find what causes YOUR body to respond to work with increased strength and endurance.
Unless your physical fitness is at the trained athlete level, you can not train up for an APFT in a few days. (and then your just perfecting the specific movements and technical requirements for the graded performance)
The body respond to work by getting stronger and it is not a fast process. 6 months, 9, 12, 15 longer or shorter depending on starting point, genetics and level of commitment.
Short of disease or injury, there is no reason you can not do this, if that is your goal.
(10)
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There are a lot of great suggestions already posted. Here's my suggestion. I would work on core training naturally. If you're exhausted after sit-ups then you need to strengthen your core. Next would be endurance training with sprints and 30/60's or 60/120's. That is a good start by itself.
(9)
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