Are you seeking how to run faster in the Army run event? If so, I am glad you have made it here and welcome to RunDreamAchieve. You may be training for the Army 10 miler as your army running event or the Canadian Army run event. My goal in writing this post is to share with you some strategies that will help set you up for success. The Canadian army run event is both a 5K and 10k where as the Army ten miler is a 16 km running event.
So, the key to running at faster paces is to improve the body's lactate tolerance. Pace sustainment is the biggest hurdle that most of us as runner have to overcome. Improper pacing also causes major issues for runners seeking a specific time for their chosen event. I have done my best here at RunDreamAchieve to create resources to help runners such as yourself get to the next level in your training.
Too much running run at too aerobic of an effort will only make you a superior long, slow runner. I am sure you have a specific time goal in mind. So, the key is training smarter, not harder. There are plenty of hard working athletes out there who still don't meet their racing goals. It most certainly is not because they are lacking in motivation. It simply means there are some leaks in the way that they prepare that need corrected.
What is the Army Run?
Well, it could be many things. It could be the army acft 2 mile run we focus on in the Army combat fitness test. I created a new running course for runner seeking to run faster on their army physical fitness test. It is called the Army ACFT Embrace the Suck 2 mile course. So, your army run may be focused on the 2 mile distance. We also have the world's largest ten mile road race called the Army ten miler held each year in Washington D.C.
So, there are numerous army running events out there. Also, Canada has their Canada army run which, as mentioned above, is a 5k and 10k event. The most important focus for runners is still build a legitimate foundation of aerobic mileage. You don't want to start doing sprints, speed workouts, tempo runs or faster, varied paced long runs too soon. Again, the focus here is to train smarter and use leverage. How many hard working athletes do you know who still miss their time goals? I have known many.
It is the quality of the training you are doing that matters most. Yes, running easy is still important. In fact, the real benefits of your heavy, anaerobic training are going to come from within the rest period. Remember, it takes anywhere from 3 to 4 weeks to adapt to hard workouts that you are doing. I recommend focusing on a 16 to 20 week build up for your army run event. The longer your build up, the better off you are going to be.
What is the Army 2 Mile Run Time?
The time standard to get max points on our Army ACFT (Army combat fitness test) is 13:22 for 2 miles (3.2km). I cover some of my top strategies to help military members in the Army 2 mile running course mentioned above. Our US Air Force, Navy and Coast Guard run 1.5 miles (2.4km) on their physical fitness tests. Lastly, the US Marines do a 3 miler on theirs.
Of course, other allied military members run variations from the 1 mile (1.6km) to the 3 mile distance. The key to running faster on your army running event is train at a higher heart rate more often. The world's top middle to long distance runners are running between 35 to 40% of their weekly volume at higher intensities. So, of course, they make racing look easy. It isn't just because they are talented. Talented runners that don't work will get beaten by less talented runners that do.
LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSEWhat is the Canada Army Running Event?
The Canadian army run is held each year in September in Ottawa, Canada. The race distance is 5K or 10K depending on the race preference of the athlete. The event also has virtual races including a 21.1k (half-marathon) race as well. Running a faster 5K to 10 mile road race involves speed work. Again, you can run plenty of slow mileage but it won't prepare you to race fast. In addition, to clear lactic acid faster than it is build up. So, you have to be strategic and think outside the box in order to get this write.
What has been the longest tempo run you have done in the past? 2 miles? 3? I would focus on extending to 4 to 5 miles if training for a 5K or 10K and 8 to 12 miles if training for a half marathon or marathon. We are running between 85 to 89 percent of max heart rate when running at our anaerobic threshold. Our tempo runs are spent running right around this particular intensity. Of course, you need to first work to adapt to 2 to 3 miles before extending the duration. It is most certainly a challenge fit or unfit to run at this intensity
Again, to race fast over 5K to the marathon distance you have to train at high intensities. Also, you need to jog on those easy, recovery days as well. The real benefits of your hard training will come from within the rest period. So, it is what you are doing the other hours of your day which will count most.
How Many Miles Do Army Run a Day?
You will run 3 to 6 days a week in Army boot camp here in the united States of America. Of course, military members in other allied forces may run more or less. The key to racing fast over your chosen distance is to get better at clearing lactic acid. So, longer efforts spent at 85 to 89 percent of max heart rate is key. Also, you need to be doing 1, vo2 max workout per week. Our vo2 max is our body's maximum oxygen uptake.
It is running at speeds that are so fast that we can't clear lactic acid faster than it is building up. Naturally, we have to take breaks in between each interval that we do. The benefit here is that speed training will recruit more fast twitch muscle fibers. The more of these we can recruit the easier your goal race pace is going to feel. In addition, the less you will slow down and maintain your desired pace for the entire race distance.
LEARN MORE ABOUT OUR TRAINING PLANSHow Fast Do You Have to Run 1.5 Miles in the Army?
The UK army have their Soldiers 1.5 miles (2.4km). We in the US army have to run 2 miles (3.2km). So, times needed to pass physical fitness test in each respective country will vary. The army combat fitness standards require US Soldiers to run 13:22 for the 2 mile in order to receive maximum points. The UK army standards require their Soldiers to run between 12:45 to 14:30. Of course, these required times will vary depending on the job role of the Soldier.
Again, regardless of the distance, pace sustainment is the end goal. The only way to get race pace to feel easier is to really work on your leg speed. I recommend doing strides twice per week starting in your base-training phase. You should continue doing strides leading up to your main event. The reason is you will have spent several miles or kilometer at sprint efforts over a 16 to 20 week build up. Strides are short, 50 to 100 meter acceleration drills. They are perfect for working on your form and getting your heart rate up prior to track or road workouts.
Closing Thoughts
I hope that this post has been helpful to you. Would you like to stay in touch? If so, make sure to subscribe to the RunDreamAchieve YouTube channel. My goal is to create at least 2 new videos there each week to help runner such as yourself make it to the next level in your racing. I would also start focusing more attention on mental training as well. There are far too many runners neglecting this critical variable to running success.
The vast majority of runners only focus on physical training. The world's best middle to long distance runners combine both mental as well as physical training. So, start taking 10 to 15 minutes out of your daily and mentally rehearse performing at a high level. See yourself running relaxed and getting across the finish line with the time you want on the clock. Also, practice daily running as relaxed as you can. So, monitor your muscluar tension in your face and shoulders.
You can consciously tell yourself to stay relaxed. In addition, tell yourself positive affirmation to keep your body relaxed and in control. You don't want to waste any mental or physical energy on tension. The world's top runners run the way they do because they also practice staying relaxed.
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