What is the fastest way to improve 2 mile run time?

2020-09-26T08:48:51-04:00

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!

Response by SFC Steven Borders made Sep 26 at 2020 10:48 AM

2020-09-26T10:48:52-04:00

SPC Josh Tharp Good morning the APFT is no longer the test of the military. I will have to find the memo. But basically as of Sep 30, 2020 the APFT will no longer be conducted. I will find it and post it here later.
Now about the running, their is no fast way to drop your time. To do it right you need about a month to two months. Running everyday will give you shin splints cause your body is not used to it.

I do a regular run on Monday, Intervals Wednesday, and a Long run say 4-5 miles on Friday. You have to build up your endurance otherwise you will burn yourself out. Recommend the Nike App. I have had great success with it.

Edit:
https://www.army.mil/e2/downloads/rv7/acft/army_directive_2020_06_acft.pdf

army_directive_2020_06_acft.pdf

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Response by 2LT Brian L. made Sep 26 at 2020 11:23 AM

2020-09-26T11:23:22-04:00

so you are currently running 20 plus two mile time? I hope this is a wake up call to maintain so its not a crunch to improve. Your job is to stay combat ready.. a couple miles a week should be sufficient to sustain. I love sprints to reduce my times.. but mix in some longer runs for stamina and for the mental aspect. I would do a three miler or more at least once a week and three to four days of sprints. Im not a scientist but thats what works for me to max my run. Run on a treadmill with a mirror in front of you so you can study your form and make improvements.

Response by CSM Darieus ZaGara made Sep 26 at 2020 11:47 AM

2020-09-26T11:47:19-04:00

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.

Response by LTC Private RallyPoint Member made Sep 26 at 2020 12:25 PM

2020-09-26T12:25:00-04:00

what I hear you asking is, how do I run faster? IOT run faster, you have to practice running faster. If you want to run slow, then run long and slow...
So start doing speed work. 100m x 8-12 then progress to 200m x 8-10, then progress to 400m up to 8 reps. this may take a few weeks of running 2-3 times per week.

Response by SFC Private RallyPoint Member made Sep 26 at 2020 12:37 PM

2020-09-26T12:37:02-04:00

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

furman-1st-5k-program.pdf

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Response by CPT Lawrence Cable made Sep 26 at 2020 2:00 PM

2020-09-26T14:00:48-04:00

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.

Response by SSG Private RallyPoint Member made Sep 26 at 2020 2:24 PM

2020-09-26T14:24:37-04:00

It is mental. I would recommend that you approach the APFT with a strategy in place. That means finding the exact number you want to hit on push ups and sit ups that would not compromise your performance on the run. So, hit your number and get up if you can achieve a decent score in those events without putting too much stress on your body. To get better at the run to improve time, I normally developed a plan built around mastering a set time. For instance, I would take your time of 18:18 and run it after doing 20-30 push ups and 30-40 sit ups (with the normal rest periods like the APFT). The goal is to run without stopping for 18:18 with no regard to distance. You want to do this event 3 times a week (MWF) while the other days is mixed with an interval and long distance run. The first thing you do want to do is determine your pace, so make sure you track the first mile on your first run to get an idea where you are at (that is the only time you would track distance). After that, you want to check it again each Friday to check for improvement.

This is something that worked for me and there are plenty of ways to improve, but the bottom line is that you have to run after doing some other physical activity. You have to get use to running while being a bit stressed from other activity. You are trying to shave off 2-3 minutes in less than a month while improving in other events. It will be very important for you to go into the next test with a strategy.

Response by MAJ Private RallyPoint Member made Sep 26 at 2020 6:36 PM

2020-09-26T18:36:15-04:00

60-120s and 30:60’s intervals do more for cutting down run times than just running 2 miles frequently.

Response by SPC Private RallyPoint Member made Sep 27 at 2020 6:39 AM

2020-09-27T06:39:51-04:00

Do 60-120s and actually push yourself incorporate it twice a week with a 3-6mi. Run once a week. This will sound bad but you should be sick by the end of the 60-120s.. but you will start cutting time. Make sure to hydrate!

Response by SSG Private RallyPoint Member made Sep 27 at 2020 12:35 PM

2020-09-27T12:35:16-04:00

For me the best way to prep is a 4 day routine:
Day 1:2 mins pushups and situps, drop to your knees if you cant push for full 2 mins
Day 2: full diagnostic apft with no rest between events so 2 mins pushups, 2 mins situps, 2mr for time
Day 3: run day, go for a 2-3 mile run add 60-120s for 2nd/3rd mile
Day 4:rest
Rinse and repeat. Gets me 260+ consistently. Rest days are important, running 6 days a week will just put you in the running for an overuse injury. Dont forget to actively warm up prior to running and passive stretch AFTER

Response by CPT Private RallyPoint Member made Oct 1 at 2020 4:25 PM

2020-10-01T16:25:49-04:00

I was a competitive distance runner back in the day. As far as the training that will do the best for you is going to depend upon you individually. For distance running, the first rule is to run enough volume that you will not injure yourself. For some of the most gifted athletes, that's over 120 miles per week after years of building up to it. For some people that are more prone to injury, 9 miles per week for three days spread out can almost be too much. The one thing to remember no matter where you are on that continuum, you'll need to build up from a smaller manageable volume to a higher volume, so your body can adjust.
Lots of people like to talk about interval training, and it is a great way to get improvement rapidly, but you will see the rapid improvement for a limited period of time. I found from my experience the improvement typically ran its course in 9-12 weeks. Long Slow Distance(LSD) takes much longer to see improvements, but you can continue to see it pay off for years. Intervals are a prioritization tool to help sharpen you leading up to a peak performance, while LSD at a volume you can handle, is something you should always use.
There are other training types (tempo short and long, cruise intervals, steady state, repeats) you could incorporate, however I believe they are better reserved for a competitive distance runners who are focusing on pushing themselves as far as possible. For the vast majority of SMs, LSD will be adequate for just your 2 mile run event. The other events require additional training, which are out of scope for this discussion but can definitely have positive effects on overall fitness and potentially run time.

Response by SPC Josh Tharp made Nov 2 at 2020 11:41 AM

2020-11-02T11:41:19-05:00

Wanted to post an update that following the advice here, I officially ran the 2 miles as part of the ACFT in 16:59!

Response by SPC(P) Private RallyPoint Member made Dec 8 at 2020 10:37 PM

2020-12-08T22:37:07-05:00

I've always enjoyed my 60/120s and hill repeats. A friend of mine once told me, "people are strong but they're not strong when they're winded" and it's true. He had me do 4mph on my treadmill at 12% incline. minimum 4 miles. BUT I'd have to walk for 90 seconds, jump off and do 5 burpees in 30 seconds and jump back on. This was a 2 minute circuit and by the end of my first mile I hated life, by the end of my second I was pissed. By the end of my third I was seriously reconsidering my life choices, but I only had one mile left so I might as well keep going.

Doing this twice a week, 60/120's once a week, one long distance run, and one 2 mile run per week with two rest days a week for a month and I couldn't believe the difference it made and I got my fastest run time ever.