US Army National Guard
US Army National Guard
Posted on Sep 26, 2020
What is the fastest way to improve 2 mile run time?
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With the approval of my hearing waiver for the Kentucky National Guard, I was able to reenlist as a 42A!
That being said, I was informed that at my first RSP drill on 10/18, i will be given an APFT based on the previous test and standard.
In my preparation to reenlist, i was preparing for the new test running time, while putting my focus primarily on other events.
That being said, i need to drop the last 2-3 minutes to get my run time to 1818 by 10/18.
I know the common response is just run and I plan to run 6 days a week until testing; however, I would like to do it in the most advantageous way possible.
Thanks in advance for your advice!
That being said, I was informed that at my first RSP drill on 10/18, i will be given an APFT based on the previous test and standard.
In my preparation to reenlist, i was preparing for the new test running time, while putting my focus primarily on other events.
That being said, i need to drop the last 2-3 minutes to get my run time to 1818 by 10/18.
I know the common response is just run and I plan to run 6 days a week until testing; however, I would like to do it in the most advantageous way possible.
Thanks in advance for your advice!
Running
APFT
Posted >1 y ago
Responses: 13
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Running 6 days a week is the time tested guaranteed way to earn yourself an overuse injury. Even advanced runners don’t run 6 times a week. Unless you are an elite runner, or running under an experienced running coach, you should never be running more than three times a week.
The Fuhrman Institute for Running First 5K plan is an excellent running plan from a school that is famous for their running program. It bases your pace for these runs off your current pace. I’ve used it multiple times, I guarantee you’ll see improvement.
Your unit can administer an APFT, but nothing bad can come of you failing it. On OCT 1st there will no longer be an APFT, and commanders are not allowed to flag Soldiers who fail the ACFT.
https://t3triteam.files.wordpress.com/2009/02/furman-1st-5k-program.pdf
The Fuhrman Institute for Running First 5K plan is an excellent running plan from a school that is famous for their running program. It bases your pace for these runs off your current pace. I’ve used it multiple times, I guarantee you’ll see improvement.
Your unit can administer an APFT, but nothing bad can come of you failing it. On OCT 1st there will no longer be an APFT, and commanders are not allowed to flag Soldiers who fail the ACFT.
https://t3triteam.files.wordpress.com/2009/02/furman-1st-5k-program.pdf
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SPC Josh Tharp
SFC (Join to see) Thank you very much for this program! I will certainly check it out. I've been using the Runcoach app but if there is a great alternative that doesnt cost money that is even better!
Is there a difference from an Army viewpoint of punishment or flag, and the approval of an advantageous request such as ADOS orders or BLC school for example? Meaning while they may not be able to actually use the pt test as an official reason for no - would it be likely for it to be viewed as strengthening the case to find another reason or no need for a reason to deny those actions?
Is there a difference from an Army viewpoint of punishment or flag, and the approval of an advantageous request such as ADOS orders or BLC school for example? Meaning while they may not be able to actually use the pt test as an official reason for no - would it be likely for it to be viewed as strengthening the case to find another reason or no need for a reason to deny those actions?
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SFC (Join to see)
SPC Josh Tharp you can’t be flagged and go to school like NCOES. If you’re placed on ADOS it’s because the NG needs you on ADOS not because you want to be. BLC is an Army requirement which means you absolutely will go as long as you’re qualified
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Interval training will do more for you speed, you can go to Runners World and find a number of different programs. Unless you have been running pretty steadily, I would only run 3 to 4 days a week. In fact, with the new program, I would probably run 3 days a week and weight train 2 days. That leaves 2 days as rest periods.
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LTC Jason Mackay
Intervals: I second that.
Alternating days as CPT Lawrence Cable and SFC (Join to see) suggest is the way to go. I
would only submit that a way to do intervals is with the Body for Life Program. The saw tooth intervals are very useful.
Alternating days as CPT Lawrence Cable and SFC (Join to see) suggest is the way to go. I
would only submit that a way to do intervals is with the Body for Life Program. The saw tooth intervals are very useful.
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CPT Lawrence Cable
LTC Jason Mackay - I would add that if he hasn't done so yet, stop at a store that specializes in running shoes and let them get a shoe that fits your step and stride. Back in the days when I was running 30 to 40 miles a week, I developed shin splints to a degree that it was starting to be painful to walk. A friend told me it was probably my shoes, I ran in the cheapest running shoe I could find. I stopped at a sports store that specialized in athletic shoes and they hooked me up with some shoes that corrected the fact that I over pronate. Shin Splints went away and never had problems again, and never bought cheap running shoes again either.
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TSgt (Join to see)
Can't agree with this more CPT Lawrence Cable , also, don't forget, shoes are like tires in they will wear out. While not exact, make sure to follow the recommendations
as to when you should replace them as well. This is usually expressed in miles.
as to when you should replace them as well. This is usually expressed in miles.
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As stated by others, I believe the old standard cannot be used. If true that would be an automatic waiver for that particular requirement. The real issue here is you stamina, you should really work on that run time anyway, units will still PT and that would put you well behind the formation. Conditioning runs with intervals for 3 miles once a week on Saturday, wind sprints once a week on Wednesday and push yourself twice a week for a set pace try to drop at least a minute every two weeks. Even if you can’t hold the pace for two miles, set it as if you can. If you run out of gas before two miles integrate sprints in between slow jog. Hopefully we are right about the APFT, you would need two to three months to trim that kind of time. In closing, make sure you have no underlying health issues before trying anyone else’s plan.
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