What advice do you have to greatly improve my time on the 2 mile run in BCT?

2018-07-15T04:35:03-04:00

I ship to FT. Benning in August for BCT and OSUT, but I have a hard time with the running portion of the APFT. I can pass the push-ups and the sit-ups, but I can only run 2 miles in roughly 20 minutes. would I be able to pass the run portion if I really applied myself during basic? Any advice would be greatly appreciated.

Response by SGT David A. 'Cowboy' Groth made Jul 15 at 2018 5:12 AM

2018-07-15T05:12:27-04:00

Try running each morning short distances and gradually build up the distance. I'm like you, running part wasn't my best area, always made sure I got at least a 75% score though.

Response by SGM Steve Wettstein made Jul 15 at 2018 5:20 AM

2018-07-15T05:20:20-04:00

The Drill Sergeants will ensure that you really apply yourself during daily PT. Before you ship out, run every other day and try and increase your speed and distance slowly.

Response by CSM Darieus ZaGara made Jul 15 at 2018 6:47 AM

2018-07-15T06:47:42-04:00

Just run or jog and concentrate on breath control. Distance wise do what you can and try building on it as after as you can. The APFT is changing but don’t worry the run will remain, the distance may change. Work on your overall strengthening. And don’t worry the drill Sergeants will help you get there.

Response by 1SG Private RallyPoint Member made Jul 15 at 2018 8:19 AM

2018-07-15T08:19:10-04:00

Look up interval drills, mix of sprints and jogging. One of the fastest ways to get your run down.

Response by SFC Private RallyPoint Member made Jul 15 at 2018 8:42 AM

2018-07-15T08:42:29-04:00

You have some great advice already, the only thing i can add is mindset. Tell your self your going to do it and push yourself, don't let yourself slow down, don't let your body tell you you need to slow down or walk. IE i hated running, so what i did was pick someone who i knew would put in a good time to pace with and over take toward the end, I also looked around at everything when running to occupy my mind.

Response by Cpl Jeff N. made Jul 15 at 2018 9:26 AM

2018-07-15T09:26:11-04:00

Sean, there are many ways to get your running times improved. Some that really struggle I have seen combine speed walking and running to develop. They might speed walk for 5 minutes and run for 3 minutes, over time they reduce the walking and increase the running until they are only running. I've seen that work for some. Bottom line is you can almost speed walk 2 miles in 20 minutes. You should be able to take two minutes per mile down but you will have to push yourself. Not everyone is a great runner.

Response by MSG Danny Mathers made Jul 15 at 2018 10:28 AM

2018-07-15T10:28:32-04:00

Do interval training on a 440 track. Start out on a warm up run for one interval, next run as fast as you can for 440, then walk the 440. Run again as fast as you can but try it faster, walk again. Do 8 intervals. This is what I did when I was active to max my run score. Hang tight!

Response by 2LT Private RallyPoint Member made Jul 15 at 2018 10:51 AM

2018-07-15T10:51:54-04:00

PVT Private RallyPoint Member, you will hear a lot that running is the best way to improve run time and that can be true but too much running can cause its own problems.
The best aid to my run time was actually swimming.
Swimming is a brilliant all round exercise that works on strength, endurance, cardio, and more.
Swimming laps is key. Set yourself a goal, 8 x laps (there and back) in a 25m pool is 400 about half a mile. If you need to catch your breath in between laps just walk or run a lap.
Learn to keep your face in the water breathing out as you swim (blowing bubbles) and only lifting your face to breath in. Look online for technique videos.
As you progress, shorten your breaks and reduce the number of breaths you need.
Swimming drastically helps your run time without the risk of damage from repeated pavement impacts and helps control your breath similar to calling cadence while running.

Response by SPC Private RallyPoint Member made Jul 15 at 2018 12:47 PM

2018-07-15T12:47:35-04:00

PVT Mercer,

You have been given several ideas and examples of great training techniques. I’ll simply add 2 more options for you and, hopefully, one of these options helps you succeed on the run.

1) start running on the treadmill at your MAXIMUM time allowed pace. So, take 15:56 for instance, that would equate to about 7.6-8.0 mph. Do that for 2-miles... obviously if you’re in the 20-minute range, you’re going to walk some but continue to improve the distance at which you run, or decrease the time you walk, every other day. Once you hit the 2-mile mark, increase your mph by .5 for each 1/4 mile all the way up to 3 miles. This helped me max my run because I was running 3 miles instead of 2 and the last mile was done faster and while I was more exhausted. After training like this, the 2-mile was too easy (and it seemed like it flew by which is good if you get “bored” during the run).

2) Try Couch-To-5K. It’s an app that usually free. When you are on the “run” intervals... aim for running at the MAX PT test run time pace. (17-23/24 age group would be 8.4-8.8 mph). The app automatically helps you increase intervals and you run 3 times a week. You can do four. It helps get you used to running at that speed so if all else fails and you can’t sustain that speed for 2 miles... you’re at least well within the passing standards.

I hope these help or any of the other advice helps. As the others have said, your DS will get you there. Good luck and welcome.

Diesel

Response by MAJ JohnK Wright, V made Jul 15 at 2018 2:00 PM

2018-07-15T14:00:09-04:00

I would also mix up your runs... One day go for distance and another day go for the 2 miles. Go to track and run the laps like you would on the test and time yourself. If you don't have access to a track, use your car and pick a point that you can run to that is 1 mile away. Go there and come back.

What helped me when I was 19 was training over rough terrain. I ran over hills in the heat. My times were terrible but when I got to camp, everything was flat I was just flying...

You can also try running with leg wraps or carry some small items in a back pack.

If you run on a route that has light poles, make a goal to jog a certain interval, and then sprint another interval.

Don't forget that you are training for the test so get in the mindset that this is not a leisurely jog. I would still do as many Pushups and Situps that you can do in 2 mins (or whatever time frame you have). I used to set a timer and do that. I would wait about 5 mins between pushups and situps and then walk to where I was going to run.

Sometimes I would do this twice a day. Run early in the morning and again in the evening.

Train like it is your test. If you know you are taking it at O dark thirty (sunrise or 6am) then you need to get your body in shape and prepared to do that at 6am. Is not the same (in my opinion) as doing it in the afternoon or early evening.

What time do you need to pass? I would also keep a written logbook of all your times. Take an average of what your speed was. If you jogged 3 miles in 27 mins, put down you averaged 9 mins per mile. This way you can see your improvement.

There is another online program I like called MyFitnessPal. It is free and you can track your weight, body measurements and also your workout times.

Good luck..

JohnK

Response by SSG Private RallyPoint Member made Jul 15 at 2018 2:51 PM

2018-07-15T14:51:27-04:00

You’ll be fine, actually give maximum effort during the morning PT and you’ll get where you need to be when the time comes.

Response by 1SG Private RallyPoint Member made Jul 15 at 2018 4:59 PM

2018-07-15T16:59:21-04:00

Let your Drill Sergeant know that you want help improving your run. There is a position that select individuals have while marching called a running road guard. That person will sprint ahead of the formation before in order to stop cross traffic, then sprint back to formation. You may do this 8 or 10 times a daily. Volunteer to take that task every time.

Response by SSG Private RallyPoint Member made Jul 15 at 2018 7:24 PM

2018-07-15T19:24:54-04:00

Running is a lot more of a mental game than people who don't run as often as we do think.
Focus on your breathing, get it into a rhythm. Not too fast, in through your nose and out through your mouth. Keep your arms and shoulders loose but use them to help propel yourself. Find a running style that works for you and feels comfortable. For example, I run on my toes and I have done so long enough that it feels natural and comfortable for me. Wear shoes that are meant for running and get used to them, not all "tennis shoes" or "sneakers" are meant to run in and will only hurt you in the long run, no pun intended. If you're out for a distance run and find yourself about to quit, find a point to run to. Once you make it to that point, find your next point to run to and make it there. So on and so forth. Like numerous people have already said, interval training, sprints, leg strength, and just normal running will improve your time and ability to run distance as long as you apply what has been recommended and put forth the mental effort to not quit.

Response by CW3 Dwight Hammons made Jul 16 at 2018 12:04 AM

2018-07-16T00:04:07-04:00

Get on a track and run intervals. Start off by sprinting the straight aways then jog the curves. Work on that until you can do about 12 Laps the start mixing in sprinting a full lap then jog a lap and do that for 4 or 5 laps.

Response by 1LT Private RallyPoint Member made Jul 16 at 2018 3:52 AM

2018-07-16T03:52:38-04:00

There's already some really great advice here. Yes, the DSs will make sure you get all the run training that you'll need to pass the run portion of the APFT. Don't worry. Before I enlisted back in '11, I HATED running and I could barely jog half a mile. Biggest piece of advice I can give you is for your mindset to be your main focus. If you have an unyielding, fiery hot determination to get it accomplished NO MATTER WHAT....it will nearly scare you what you can push your body to do. That is one of the biggest lessons I learned since Basic. Your drive has to be like a speeding train....let NOTHING stop you short of your objective.

Response by PV2 Private RallyPoint Member made Jul 16 at 2018 7:29 AM

2018-07-16T07:29:25-04:00

Just run, and don't stop.

Response by PO2 David Girten Jr made Jul 16 at 2018 11:28 AM

2018-07-16T11:28:59-04:00

Good morning PVT Mercer. I would say focus on speed interval work.

For example, I would do 2-3 miles of wind sprints.

It's easiest on a track because everything is already measured out. The workout is done by running 100 meters and then walking 100 meters for 8-12 laps (2-3 miles).

Another option is to do a timed 1 mile run 3-4 times a week. Pushing for a faster time each time you run. Key here is to focus on your rest days and make sure you are getting enough fluids, stretching and rest on those days off.

***Takeaway: If your body can get used to being pushed at a shorter distance with more intensity, a longer run at a slower pace will naturally be faster and translate well.***

Response by PFC Private RallyPoint Member made Jul 16 at 2018 5:38 PM

2018-07-16T17:38:34-04:00

Respectfully let your Drill Sergeant know your concern, Private. Also, a good exercise that helped me is the squat-bender. It can increase your leg strength. Good luck!

Response by 1SG Private RallyPoint Member made Jul 17 at 2018 7:49 AM

2018-07-17T07:49:03-04:00

All I can say is get out side and run. Stay off the treadmill and hit the pavement. Go out and find a 2 mile stretch and don't time yourself until you feel comfortable running it. After you feel comfortable knowing you can run two miles then start running 4 miles twice a week. After you can do that your 2 mile time will improve. I hate running but it's something you have to do as an Infantry soldier. It's mind over matter. Good luck at basic training.

Response by SFC Joseph Murphy made Jul 17 at 2018 9:59 PM

2018-07-17T21:59:44-04:00

Run 3 miles then increase to 4. Sprint up hills and jog down. Do this at the end of your 3 or 4 mike run. As many ad you can, then do 1 more. Even if your sprinting up hill as fast a turtle that’s ok. It will help build mental toughness. While stretching before you work out. Imagine yourself running a fast 2 miles. Get mental tough, tell yourself I’m gonna kick the runs ass.

Response by SFC Private RallyPoint Member made Aug 17 at 2018 11:06 AM

2018-08-17T11:06:36-04:00

Run improvement is a very individual process. Speed work and sprints always worked for me. Fastest 2 mile time was 11:51. just kill it when you train and you'll see amazing and well deserved results

Response by SSG Private RallyPoint Member made Aug 17 at 2018 9:04 PM

2018-08-17T21:04:46-04:00

My go to would be
At your fastest:
1mi on treadmill
1mi on elliptical
1mi rower

OR

Weighted long distance interval sprints

Response by SSG Private RallyPoint Member made May 3 at 2019 2:07 PM

2019-05-03T14:07:39-04:00

Before I shipped off I was in the exact boat you were in as well. To improve your run time you can do the following. Run up hills and down hills, over and over again. You can also do this on a treadmill by increasing the incline. Also 30/60's and 60/120's; this is where you will sprint as quickly as possible for 30 or 60 seconds and walk for 60 or 1 minute and 20 seconds. This will greatly decrease the time it take you to finish your two mile. I recommend getting a pacer or pacing off of someone faster than you when you perform the APFT since pacers are authorized.