How Do I Train For Acft 2 Miles
How many days a week are you running to prepare for the Army Combat Fitness Test 2 mile run? The majority of Soldiers are not running enough. Yes, we do mandatory morning PT but is it effective? How much time do we normally waste time counting off exercises during warm-up and cool-down? Be honest. How much of that time could have been better spent running instead?
Of course, there are many benefits of training with your platoon. I get that. That being said, flipping tires and rope climbs are not going to help you sustain goal 2 mile race pace. So, you need to run more than once or twice per week. I also saw a lot of Soldiers falling out of formation runs.
The reason a lot of times was the pace was too fast for their current fitness. In addition, I saw other Soldiers being forced to do sprint drills when they didn’t even have a mileage base put in yet. Again, if you are going to get in superior cardiovascular shape you need to do more than the average Soldier. The average 2 mile time in the military is around 20 minutes. Average doesn’t take a great deal of work.
Acing The Army 2 Mile Run In 3 Easy Steps
The Army 2 mile run is part of the Physical Fitness Test .
You need to meet the minimum physical fitness standards of the APFT to qualify for the military.
Consequently, preparing now for the Army 2 mile run is the best way to physically train for demanding military standards.
Following our guide below, you can ace the Army 2 mile run in these 3 easy steps:
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Can You Run 2 Miles In 8 Minutes
People from around the world were cheering on two-time U.S. Olympic steeplechaser Anthony Famiglietti as he attempted to run two miles in just eight minutes on a treadmill. Famiglietti, also known as “Fam,” holds the world record for running one mile on a treadmill with a time of three minutes and 55 seconds…. view details
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Army Physical Fitness Test Two Mile Run
The Two-Mile Run: This event tests your aerobic fitness and the endurance of the leg muscles. Your test is the ability to complete the 2-mile run in the shortest time possible. You may not come in any physical contact with another runner. Walking is permitted, but strongly discouraged. Remember, the quicker you finish, the higher your score.
You will be given a number that will be displayed on your chest throughout the test. Once the test is complete, turn in your number and you will proceed to a designated area to cool-down and stretch.
|2 MILE RUN|
What Is The Minimum Run Time For The Acft
You need to run a time of 12 minutes and 45 seconds to get 100 points. A 12:45 is most definitely not an average 2 mile time. You will need to be in solid aerobic as well as anaerobic shape. The Army field manual states the ACFT 2MR is a test of your aerobic endurance.
It is really an anaerobic test. The faster we run the more oxygen transport throughout the body is needed. So, running easy and relaxed is aerobic and race pace is more of an anaerobic activity. Below are the minimum times you need to run according to your MOS unit status to give you 60 points
- Minimum score for Soldiers in moderate demand units: 21:07
- Minimum score for Soldiers in significant demand units: 19:00
- The minimum score for Soldiers in heavy physical demand units: 18:00
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What Is A Good Time For A 2 Mile Run
A good 2 mile time will vary from athlete to athlete. There are many Soldiers who think a time under 12 minutes is a good 2 mile time. I agree with this. You do need some fitness and ability in order to sustain sub 6 minute mile pace for 2 consecutive miles. The faster you are seeking to run this distance the more focus on speed development comes into play.
Kenya’s Daniel Komen is the only man to have ever broken the 8-minute, 2-mile barrier. He ran two, back-to-back miles in 3:59. Ethiopia’s Meseret Defar was the first female to break the 9-minute, 2-mile barrier. I recommend first focusing on a minimum of 4 weeks of easy, base mileage. The reason for this is you want to make sure you tendons, ligaments and muscles are prepared to handled harder training.
There are resources here that will help speed up your learning curve. Are you seeking an online running coach? If so, we do have a private, coaching community where I consult and coach athletes. In addition, have build 2-mile training plans as well ranging from 8 to 16 weeks in length. 4 months in the preferable time frame to fully prepare to run a fast 2 mile time.
Is The Army Getting Rid Of The Acft
No. The Army ACFT will be replacing our old APFT and goes into effect as of 1 October 2022. Active Duty US Soldiers that fail their ACFT test will not be flagged for separation until October of 2023. So, the time to get to work is now if you are having problems with your run times.
You need to also focus on strength training. Push ups, sit ups, planks, medicine ball drills and staying strong are critical. Remember, you have several other events to get through prior to the start of your 2 mile run. Again, this is only for the US Army ACFT test. Of course, you may be in another branch so your focus will be covering the 1.5 mile or 3 mile distance as fast as you can. I’ll teach you how and tactics to follow in order to set yourself up for success.
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How Do I Prepare For The 2
Develop Your Speed
I recommend doing 1, vo2 max workout per week. You are running between 95 to 100 percent of your maximum heart rate running at this type of intensity. Make sure to subscribe to the RunDreamAchieve YouTube channel too. I create new video content there each week to help runners such as yourself get to the next level. Below are some examples of vo2 max workouts I would recommend for a Soldier seeking to run under 12 minutes. Again, these are just some examples to think about
- 1 mile warm-up, 10x400m in 1:25-1:31 with 1 to 3 minutes rest between reps (depending on the fitness of the Soldier or military member, 1 mile cool-down
- 1 mile warm-up, 4x1mile in 5:55-6:05 with 2 to 4 minutes rest between reps , 1 mile cool-down
- Warm-up , 10x200m hill sprinting all out on way up, walk down for recovery, 1 mile cool-down
Remember, training at these types of efforts will make your goal army 2 mile run time that much easier. The best middle to long distance runners are spending about 40 percent of their weekly mileage at higher anaerobic efforts. Of course, the majority of world-wide military members do not need to spend that high of a percentage training that hard. That being said, if you run to be great over the 2 mile distance you need to consider this.
What Is The Acft 2 Mile Run Time
But since the test events are so much harder and take longer to complete, the standards to score maximum points on the run are slower. The standard to max the test is actually 30 seconds slower overall: 13:30…. see more
The world best for men is 7:58.61 set by Kenyan Daniel Komen in Hechtel, Belgium on 19 July 1997. The women’s record is 8:58.58, set by Ethiopian Meseret Defar in Brussels, Belgium on 14 September 2007…. continue reading
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The Multistage Fitness Test / Beep Test
You need to run between two lines, 20m apart, in time with a beep. The beeps get steadily faster. Your score is based on the point where you can no longer keep up.
- Details of run time and MSFT levels can be found on Rolefinder
Why test your running?The run measures your aerobic capacity. Aerobic fitness is essential for all military tasks, and important for injury prevention.
How to prepare
Exercise : Release Run
Risk Mitigation: Soldiers should execute a dynamic warm-up before starting this exercise. A master fitness trainer can assist in developing proper running form. Beginners should start running at a moderate sustainable pace for 5-10 minutes. Beginners should gradually increase the time to 10-15 minutes throughout a 2-4 week base phase.
Purpose: This exercise shares the similar purpose to Interval Sprints but with less intensity and longer duration.
Equipment: Level field, track or running surface.
Execution: Following a dynamic warm-up , the running pace should be comfortably hard. Soldiers should be able to maintain a steady pace for 5-6 minutes with a similar ability group before being released to run at their own pace or target pace. The duration of the release portion of the run should increase progressively to 15-25 minutes.
Exercise Prescription: 1x week at the highest sustainable pace for 5-6 minutes initially, progressing to 15-25 minutes.
- Must perform dynamic warm-up prior to exercise.
- Ensure the running pace is comfortably hard while sustaining 5-6 minutes of durationinitially.
- The goal is to be able to progress to 15-25 minutes of duration at the same pace.
- Ensure cool down is performed.
- Avoid running on consecutive days.
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How Can I Get Better At 2
Find a local running group to help hold you accountable
Of course, you may not always have this luxury but it does help. So, having those athletes that are as fast or faster than you to train with can help you psychologically. Remember, keep your goals in mind. Yes, you will have days where your motivation is running low. I have been there as well. That being said, maintain enthusiasm for what you are doing.
The best middle to long distance runners experience doubt from time to time. Also, a day or two off will not ruin your fitness and you will lose no fitness in this short amount of time away from the sport. Do not get comfortable though. Your goal is to run faster over the 2 mile distance. So, you have to start getting more consistent in your training. It may mean starting to run 4 days a week instead of once per week. The best and fastest 2 milers I ever trained with ran 6 to 7 days a week.
I have run 9 minutes and 27 seconds myself. No, that time didn’t happen overnight. I ran it as a collegiate athlete and 9:46 for 3200m when I was in high school. You are more than welcome to visit the about page if you would like to know more about my civilian and military background.
Ways To Max Your Apft Run Score
When prepping for the Army Physical Fitness Test , make sure youre ready to run. When it comes to the two-mile run portion of the test, not setting goals or pacing yourself before hitting the pavement can lead to injury and literally put you out of the running.
DISCLAIMER: Consult a trained medical professional before beginning any strenuous exercise program, making any changes in your diet and/or physical activity levels or before implementing any of the recommendations presented in this article. The Army National Guard and Schatz Strategy Group disclaims any liability, personal or professional, resulting from the misapplication of any training procedure, technique, or guidance described in this article, which is for informational purposes only, and does not constitute medical advice or guidance.
1. Determine the score.To pass the two-mile APFT run requirement, you need to score at least a 60. That means, if youre between the ages of 17-26, you have to finish running two miles in under 17 minutes or you fail that portion of the test.
2. Set a goal.The faster you run, the better you score. Find out the minimum time requirement for your age and gender, then aim higher. For example, aim to improve your run by one minute and dedicate your training to shaving off seconds each week for 10 weeks.
5. Perfect your running form.Employing proper running form will make you a more efficient and faster runner.
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Longer Tempo Runs Will Make You Dangerous
The longer you can spend training at your anaerobic threshold the better. We conduct our tempo runs at our anaerobic threshold. You are running between 85 to 88 percent of your maximum heart rate running at this effort. The average 2 mile time can be significantly improved by strengthening your lactate tolerance.
Easy running will not produce this physiological effect. Faster running will. What has been the longest tempo run you have done preparing for your 2-mile run? 1 mile? 3? I would recommend working to a point where you are doing 4 to 5 miles instead. Of course, we all have to start somewhere. I usually start athletes at around 2 mile tempo effort in the early parts of the 2-mile training plans.
Our focus is on periodization. So, we focus on specific intensity for around 3 weeks before moving to a higher intensity. Again, it does take time for the body to adapt to the stress load being placed upon it. The key tactic here is to teach the body to clear lactic acid more effectively. Also, to slow down less than the other Soldiers or civilians in your race.
Longer tempo runs are one of the best ways to take an average 2 mile time and make it a superior one.
How Much Fat Does Running 2 Miles Burn
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United States Army Physical Fitness Test
The Army Physical Fitness Test was designed to test the muscular strength, endurance, and cardiovascular respiratory fitness of soldiers in the United States Army. Soldiers were scored based on their performance in three events consisting of the push-up, sit-up, and a two-mile run, ranging from 0 to 100 points in each event. A minimum score of 60 in each event was required to pass the test. The soldier’s overall score was the sum of the points from the three events. If a soldier passed all three events, the total could have range from 180 to 300.
The APFT is timed as follows:
- 2 minutes of pushups
- 2 minutes of situps
Active component and Active Guard Reserve component Soldiers were required to take a “record” APFT at least twice each calendar year. Army Reservists and National Guard Soldiers were required to take a “record” test once per calendar year. Army Regulation 3501 stated that record APFTs for TPU Soldiers must be separated by eight months this does not change, regardless of their duty status, i.e., active duty , annual training, etc. Army reservist and national guardsmen components do not change upon deployment or entering active duty status. FM 7-22 covers the administration of the APFT, as well as ways to conduct individual, squad and unit level physical training sessions
Pay Attention To Your Nutrition
Ensure that you are consuming enough protein and carbohydrates. I would also focus on carbo loading the week prior to your Army ACFT test. Remember, it is not so much what you eat the night before as it is the week before your Army 2 mile run. Also, if you are feeling fatigued often and it is becoming a chronic issue, consider getting a blood test done.
I would recommend checking with your provider and having your ferritin/iron levels checked. Normal levels are between 38 to 300 ng/ml. I was diagnosed with very low ferritin back in 2007 with a score of 21 ng/ml. I started to run faster times over the 2 mile to marathon distance once I got my levels between 50 to 86 ng/ml. So, keep this in mind. Hydrate well the week before your fitness test as well. Again, pay attention to the details you know the other military members in your platoon are not.
What are you doing the other hours of your day after the track or road workout is done? The best middle to long distance runners are looking at all angles.
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Top Recommendations To Run A Faster Army 2 Mile Run Time
Of course, it is permitted. That being said, a major reason why so many Soldiers do is they simply have not been running enough. Again, you have to stress the energy systems of the body adequately. The world’s top middle to long distance runners run about 40 percent of their weekly volume at or below goal race pace. Why do you think they make it look so easy? A good reason is they have improved their lactate tolerance.
Thus, they are able to run more economically than their competition. In addition, are able to clear lactic acid faster than it is building up. A major reason you want to avoid walking is simply that you will destroy your overall finish time. The longer you prepare for your upcoming AFCT 2 mile test the better off you will be. I have 8, 12 and 16 week 2-mile training plans here at rundreamachieve.com you may want to consider.