What is the best way to max an APFT, 30 days out?

2015-07-05T23:59:27-04:00

My new squad has an average APFT score of 230, mostly run failures. Without destroying their bodies, how can I successfully improve their run times within our strict PRT limitations, and one hour time constraint?

Response by SFC Private RallyPoint Member made Jul 6 at 2015 12:03 AM

2015-07-06T00:03:55-04:00

I found at Bliss what helped me and my guys was pro mask runs. And running over 3 miles about 2 or the times a week.

Response by SGM Matthew Quick made Jul 6 at 2015 12:26 AM

2015-07-06T00:26:35-04:00

If Soldiers want to improve their APFT scores or achieve a 300, you'll need more than one hour of PRT a day.

If you want to improve run times alternate sprints (last person up runs, interval training) and hills (use McKelligon Canyon, if authorized).

Response by SGT Ronnie Warford made Jul 6 at 2015 12:38 AM

2015-07-06T00:38:50-04:00

I would get them on that reconditioning program aka remedial so they are doing 2 a days. Focus more on running than anything. If you don't have a remedial PT program for your company then you need to start one

Response by SPC George Rudenko made Jul 6 at 2015 12:50 AM

2015-07-06T00:50:29-04:00

Wow, I always thought run was easier, and I hated running. I would say make some fun activities that work cardio both short and long distance. We hate being forced to do things, but when it's fun, it isn't forced.

Response by SPC Elijah J. Henry, MBA made Jul 6 at 2015 9:09 AM

2015-07-06T09:09:41-04:00

30/60s and 60/120s

Response by CPT(P) Private RallyPoint Member made Jul 7 at 2015 12:15 PM

2015-07-07T12:15:30-04:00

SSG Johnson, I had a similar issue when I was a Squad leader and I took the advice of our BN CSM at the time. Most AFTP failures are due to mental anguish. Pull your squad together and get their lifestyle to change. One hour of PRT will not do anything for you...Build fitness commradre in to their daily life. Find someone in your squad who is strong at PT, let them lead, get the squad to look at it as a competition against the other squads, or the company. Ask for Command support, if the squad can beat certain goals, ask for time-off awards, etc. Throw a squad party to celebrate the accomplishments.
Ask any long distance runner, the only method to get better at running is by running. I've had Soldiers who could run marathons but couldn't pass the APFT. A turtle is a good runner, in a turtle race.

Go to the local high school find out which school has a good cross country running team and ask that coach for some ideas and tips how he/she improves his/her team running times.

As for the 30 days out...fail as a team and improve as a team! Give the Command some heads up about your plans but You will change the members of your squads lives...its not always about a recorded event!

Response by SSG Private RallyPoint Member made Jul 7 at 2015 12:47 PM

2015-07-07T12:47:53-04:00

30-60s and 60-120s. I used to scoff at them, until I started doing them myself and shaved 50 seconds off my run time. They're helpful for runners at any level (I used them to go from 13:30-12:40, but I've also used them on run-failure soldiers to improve their times), and you don't have to break your soldiers into ability groups. Sprinting exercises in general are the best way to rapidly improve 2-mile run times, in my experience.

Response by MSgt Private RallyPoint Member made Jul 7 at 2015 12:56 PM

2015-07-07T12:56:51-04:00

Going to sound stupid but couch to 5k program may help. Will slowly work on the run times and build endurance.

Response by CW4 Private RallyPoint Member made Jul 7 at 2015 1:06 PM

2015-07-07T13:06:06-04:00

This will sound kind of generic but I run to improve my run and I do push-ups and sit-ups to improve those events too. Now when I say run, I run 5 times a week but I change up my run types throughout the week between a long steady pace run of at least 5-10 miles, short 5K at full race speed, interval running for 2-3 miles and extreme speed work. As for push-ups and sit-ups, I vary between core exercises focusing on upper body and abs, mix in some cross fit upper body exercises to reach muscle fatigue. Key to the workouts is to keep the intensity up and vary the muscle groups. In the end, you don't have to do these, you can just focus on the push-ups and sit-ups and your reps will improve if you give it your all every time.

Response by CPT Private RallyPoint Member made Jul 7 at 2015 3:51 PM

2015-07-07T15:51:40-04:00

HIIT

Response by Capt Richard I P. made Jul 7 at 2015 6:20 PM

2015-07-07T18:20:35-04:00

The answer apparent from the photo appears to be: Be a Marine.

Response by SGT Private RallyPoint Member made Jul 7 at 2015 7:21 PM

2015-07-07T19:21:05-04:00

There is a program that went around the Army several years ago you can find if your search the Internet called "Push for points, 300 points in 30 Days". It's main focus is core and breathing.

Response by CPT(P) Private RallyPoint Member made Jul 7 at 2015 8:08 PM

2015-07-07T20:08:28-04:00

Strategy! That is the single quickest way to improve a run time. Middle distance events (800m to 2-mile) should be viewed in four chunks, of half a mile in this case. This has helped a number of my soldiers pass the APFT, including those facing a bar to re-enlistment. It is simple and provides focus on a single running skill: knowing what a certain pace feels like.

Start to half-mile: Go out at your goal-time pace. Don't jockey for position with the other runners, don't try to motivate yourself by running fast, don't take a single step faster than your pace during the first half mile! All you will do is put lactic acid in your muscles.

800m to Mile: You are starting to feel it a bit in your legs. Know that you can do it! Focus the second section on keeping the speed up to pace (the first section was keeping speed down to pace).

Mile to 1.5 Miles: You've already done half of it. Now is the time to turn it on! Put in some extra speed and focus your attention! You have to concentrate for the full 3-4 minutes, because if you let your mind wander, you will slow down to slower than pace (you are actually tired by now). You should be running FASTER than race pace during this half mile.

1.5 miles to 2 miles: Well, you're basically done at this point. You successfully avoiding running too fast, then avoided running too slow, then you really ran as fast as you could, so now you just have to finish. Since you've already come this far, let it all out. Four more minutes, then you're done!

To prep for this strategy, find a 400m high school track. Run a lap, walk 200m or a lap, then run another. Use your watch to check your time at every 100m mark painted on the track and ensure you hit the correct time for each fast lap. Go for a total of four fast laps (1 mile at the pace). Why not a full two miles at pace? Because this is training your MIND to know what it feels like, not your body to be faster. Once you know how the pace feels, use discipline to make your body do it for record.

Response by SPC Private RallyPoint Member made Jul 8 at 2015 1:07 AM

2015-07-08T01:07:39-04:00

I also agree with 30-60's and 60-120's as well as last 2 men sprint to the front (Indian runs). Shuttle sprints are also a good one, but you need to focus on building the legs which you can do lunge walks w/or without weights, soldier carries, conditioning drill 3, and there are strength training circuits in the sustaining phase of PRT with some pretty decent workouts with kettlebells. Stronger legs equals better running. A lot of people think to get better at you're run the answer is to run more, while this does help it is not the answer, and in some cases may even de-motivate the individual when they see little to no improvement. You're legs are your base and majority of people neglect to work them. I guarantee if they work their legs then you will see great results.

Response by SSG Private RallyPoint Member made Jul 8 at 2015 1:15 AM

2015-07-08T01:15:23-04:00

Start training 360 days out.

Response by CW2 Private RallyPoint Member made Jul 8 at 2015 7:28 AM

2015-07-08T07:28:53-04:00

Interval running: 30-60s, high intensity runs no further than 1mile. At end of each week test for a two mile run.

Response by MAJ Private RallyPoint Member made Jul 8 at 2015 9:45 AM

2015-07-08T09:45:36-04:00

A lot of great suggestions! Keep in mind, PRT is a guideline. Mix it up. Do it safely. Hit the gym some. Have something in mind for the folks who run (I mean walk) to get a profile.

Response by CPT Private RallyPoint Member made Jul 8 at 2015 8:24 PM

2015-07-08T20:24:01-04:00

Sprints. The best way to improve APFT run times is to sprint. 30-60s and 60-120s are within the PRT program, and you can work plenty of them in an hour. If you work those, plus the occasional three mile release run (hold Soldiers accountable for their times), you will see improvement.