ACFT 4.0 | Run a Faster 2 Mile Using Leverage

Are you seeking how to run faster via the acft 4.0 physical fitness test? The acft 4.0 is the newest installment of the US army combat fitness test. My goal with the new Army ACFT Embrace the Suck 2 mile running course is to help service members run faster. Are you seeking to drop significant time off of your run time? If so, welcome to RunDreamAchieve. I am glad you have made it here.

I have run 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. Of course, these times didn’t occur overnight. That being said, the way they occurred was consistent action utilizing the strategies and tactics I cover in the new Army 2 mile running course. I didn’t see a running-related resource online built for military members. Of course, this course can also help civilians seeking to run faster from the 2 mile to the marathon as well.

The main goal of this course is to help you improve your body’s lactate tolerance quicker. In addition, to teach you the methods used by the top runners to drop significant time off of your military physical fitness test run time. It is also built for military members in other branches. Are you in the military in one of our allied countries? if so, the tactics and fundamentals taught in the course can help you as well. Pace sustainment is a common challenge runners in all countries of the world have to overcome.

ACFT 4.0 Run Time

The Army ACFT 4.0 is the latest version of the test. The challenge with the new Army Combat Fitness Test (ACFT) is the fact you have 5 events to complete before the 2 mile event. Of course, the US Air Force, Navy and Coast Guard focus on 1.5 miles. Also, the Marines focus on their 3-miler at the end of their physical fitness test. The good news is the tactics I discuss in this running course can help any athlete in events all the way up to the marathon. Athletes have to be very cognizant on their pacing in the early stages of their run events.

There are far too many runners going out too aggressive in the early laps of the race. The result is they go into oxygen debt, are forced to slow down and are disappointed with their run times. There are better ways to get around these mistakes. Proper pacing is one significant way. I always tell my athletes to focus on a negative split. So, run the second half of your run faster than you run the first half. Athletes have to start running a higher percentage of their weekly mileage at or well below goal race pace too.

In addition, focus on jogging on recovery days. Remember, the body always adapts but you need to ensure you allot sufficient time in order for it to do that. It takes between 3 to 4 weeks for the body to adapt to any stress load you are placing on it. So, great results won’t come in a matter of days but weeks and months. I would first focus your time and energy running easy for 4 weeks. Remember, a longer build up for your all out effort is better than a shorter build up.

What is the ACFT 2 Mile Run Time?

US Soldiers need to run a 2 mile time of 13:22 in order to receive max points. Indian Soldiers need to run their 1.6km or mile time in 5:30 to get maximum marks on their physical fitness tests. So, each branch of the service and country have their own specific physical fitness standards to meet. The new Army 2 mile run course consists of 9 modules comprised of 58 video lessons. I cover every tactic and strategy I was taught by some of the world’s top distance running coaches.

In addition, fundamentals that some world-class runners that I trained and lived with taught me. The course also concludes with a 16-week training plan built specifically around your goal run time. Again, the end goal is to help you to train smarter, not necessarily harder. I already know you know how to work hard. Do the hardest working athletes always get the results? No. So, you have to think and train outside the box.

I can assure you that the style of training you will be doing is unlike how you have trained in the past. The topics I will be discussing in the course helped me lower my 5K from 15:19 to 14:18. In addition, marathon time down from 2:43 to 2:19. So, I know they work and will also work to your benefit as well. The fact that you have 5 events prior to the 2 mile means you also need to focus on strength training. I don’t think Soldiers or service members need to be in the gym more than once a week. Of course, some will seek to do strength training twice a week.

Can You Walk the ACFT 2 Mile?

The new afct 4.0 physical fitness test does allow Soldiers to walk 2.5 miles that as an alternative event. So, if you are on a profile or are injured to a point where running is too painful then walk. There is no shame in that and it is good there is an alternative like this available. The Army also permits US Soldiers to row, bike or swim as well. Pool running is a great alternative for runners that are injured as well as healthy.

Air Force PT test 2022
MAJ(ret.)Pennington finishing in 4th place and top American at the 2007 California International Marathon in 2:19:35 (5:19 per mile for 26.2 miles)

The water pressure in the deep end of the pool as you are running will force you to work on your form. You can use a flotation device to make the exercise easier or harder without wearing one. So, that is something to consider if you want to alternate a workout you may see on the training plan at the end of the course. The course is also perfect for service members seeking to attend one of our elite military schools. For example, navy seals, rangers or special forces. You will be doing a lot of running in these types of schools.

How Do You Max the ACFT Run?

So, knowing how to train, why you are doing the workouts and the proper intensities of the workouts you are doing is essential. You will also be learning some simple changes you can make in your equipment to drop several seconds off of your run time.

In addition, these changes won’t require any additional training on your part. I saw many service members making substantial mistakes prior to their pt tests when I was in the Army. My goal is to ensure you are set up for success and drop time off of your Army ACFT 4.0 run times. In addition, to help service members in other US branches and our allied forces set new personal bests for their specific run time distances.

Focus on running a higher percentage of your weekly mileage at or close to your goal race pace. You need to be doing 1, vo2 max workout, 1 tempo run and 1 long run per week. That being said, there are strategic ways you need to do these types of workouts to get the best results. For example, running long and slow for your long runs every single weekend is not wise.

Yes, you will build endurance. That being said, you will only be a superior long, slow runner. Again, we want to cover the race distance in record time. In addition, sustain goal race pace longer. The athlete seeking to run faster at the short and longer distances definitely should consider this course.

Closing Thoughts

Would you like to keep in touch? I hope so as I would like to interview you after you complete this course and hear your story. If you’d like I can also share our conversation on the RunDreamAchieve YouTube channel. I make at least 2 new videos per week there to help runners such as yourself get to the next level. I hope that the content you find there will be helpful as well to you.

You can learn more about the specifics of the new Army ACFT 4.0 2 mile running course by clicking the button below. Again, the key strategy here is to help you drop significant time off of your army 4.0 combat fitness test. In addition, to help you learn the strategies and tactics I used to set personal bests from the 2 mile to the marathon. I am certain that if you follow the fundamentals discussed in this course you are going to set some massive personal bests.

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