Nathan Pennington Running in The Distance

Deadlift Calculator | Pro Tips to Run Faster

Are you seeking more information about the 3-repetition maximum deadlight calculator and to run a faster 2 mile time? If so, welcome to RunDreamAchieve. The new Army combat fitness test (ACFT) has the deadlift as one of its 6 events. Of course, you may not be in the Army or have a desire to enlist. That being said, I hope that these fitness tips will be of assistance to you. I served over 20 years on active duty in the US Army. Also, served with the US Army World Class Athlete Program. So, have an extensive background in fitness and athletic performance.

I didn't see an online resource for military members seeking to improve their cardiovascular endurance. So, created one with the new Army Combat Fitness 2 mile running course. I know a lot of athletes seeking a deadlift calculator may also be seeking to improve their overall run times. I was very fortunate to have been taught and coached by 3 of the world's top distance running coaches. My aim with this post and new running course is to teach you the strategies and tactics I was taught. I have run 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. So, do understand what it takes to sustain race pace for longer periods of time.

The main objective here is to improve your body's lactate tolerance. Pace sustainment is one of the biggest challenges that many runners deal with. The best way to do this is to spend a higher percentage of your weekly training at or below goal race pace. Easy running won't produce this physiological effect. Faster running will coupled with proper recovery between each hard, anaerobic workout that you do.

How Do I Calculate My Deadlift?

There are many quality deadlift calculators online. Strength Level has probably the best in my opinion. The ACFT score calculator is also one you may want to check out. It calculates for military members how much weight they need to lift for 3 repetitions. The new Army combat fitness test consists of 6 events. They are the sprint drag carry, standing power throw, plank test, 3-repetition maximum deadlift, hand release push ups and concludes with the 2 mile run.

deadlift calculator
MAJ (ret.) Pennington finishing as the top American and in 4th place at the 2007 California International Marathon in 2:19:35

I know there are other branches of the military who have different run distances they focus on. For example, the US Marines run 3 miles. Our US Air Force, Navy and Coast Guard run 1.5 miles. The Indian Army runs 1600m or 1.6km and the UK army run 2km. So, each country's military have their own cardiovascular run test. My goal in creating this course was to help athletes of all ability levels set new personal bests.

Are you a civilian and have no interest whatsoever in joining the military? No problem. I also designed it for you as well. The training methodologies I discuss are universal over all distances from the 1600m to the marathon. Again, the main focus is to teach the body to clear lactic acid faster than it is building up. The result will be you will be able to sustain goal race pace longer.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

How Much Can the Average Person Deadlift?

The average individual can deadlift around 150 pounds. The world record for the 1-repetition deadlift s 1,107 pounds (501 kilograms) set by Iceland's Hafþór Júlíus Björnsson. Let's just say Mr. Björnsson does not need a deadlift calculator.

So, if you are seeking how to calculate your maximum deadlift for 3 repetitions use the deadlift calculator options listed above. Also, you can manually do it as well. Say, you're aiming for 3 repetitions and 35 kilograms is the heaviest weight you can lift, you will use the below formula.

35×1.13.07 + 0.6998 = 40.3 kilograms or 88.8 pounds is the 3-repetition maximum deadlift weight you want to aim for. The deadlift, much like the 2 mile run, is a highly anaerobic event. So, you need to spend a higher percentage of your weekly mileage training at faster efforts. A highly trained and anaerobic fit runner is going to do well on other explosive events too.

Of course, you do need to focus on doing push ups, sit ups and strength training too.

What is a Good Time for a 2 Mile Run?

It depends on who you ask. There are some runners trying to break 20 minutes for 2 miles. There are others aiming to break 10 minutes for the distance. The world record for 2 miles is 7:58.61 for men set by Kenya's Daniel Komen. Yes, 2, sub-4 minute miles back to back. Komen is the only man in history who has ever broken the 8-minute 2-mile barrier. The world record for women was set by Ethiopia's Meseret Defar who ran a time of 8:58.58. She was the first woman to break the 9-minute 2-mile barrier.

Of course, these are the fastest times in history. Our goal is to help you surpass your own individual running goal. I highly recommend focusing on a 4-week aerobic base building phase. Remember, the longer your build up the better off you are going to be. The optimal time frame to properly prepare for 2 miles or further is anywhere from 16 to 24 weeks in length. You should start incorporating strides into your routine. Strides are short, 50-100 meter long sprints.

Strides are great for working on your acceleration. In addition, perfect for getting your heart rate up prior to running at faster paces.

What is the Army 2 Mile Run Time Male?

It also depends on the Army we are talking about. Are you seeking to join the US Army? If so, you will need to review the acft score calculator. The Strength Level deadlift calculator (mentioned above) will help you with your max deadlift goal. It will break down the run times you need to hit based on your age and gender. The maximum score you can get on each of the 6 events of the Army combat fitness test (ACFT) is 100 points. So, 600 points signifies a perfect score. Enlisted Soldiers will definitely want to aim for this score as you can get promotion points.

A US Army Soldier who is 17-21 years of age needs to run around 13:22 in oder to get 100 points on the ACFT. The Indian Army requires its Soldiers to run 1600m (1.6km) in at least 5:45 (45 marks) to pass their military physical fitness test. Soldiers in the Indian Army who can run 5:30 or faster receive maximum marks (60). So, each countries' military has their own run distances. You should definitely focus on proper pacing too. There are far too many runners seeking a deadlift calculator who are going out too fast.

The result is they go into oxygen debt, are forced to slow down and miss their time targets. My top recommendation is to consider investing in a heart rate monitor. I use the Garmin 245 regularly and it helps me stay in the correct heart rate zones. You don't want to run too fast on easy days. Remember, the benefits of your hard training are going to come from within the rest period.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

How Can I Improve My 2-Mile Run Time?

The world's top runners are running between 35 to 40 percent of their weekly volume at the anaerobic threshold or faster. Your anaerobic threshold is the point where lactic acid begins to rise in the body. It is running between 85 to 80 percent of your max heart rate. One major way to improve your 1600m to 3 mile run times is to lengthen the duration of your AT run. Of course, you need to adapt to a 2 to 3 mile tempo run before focusing on extending it out to 4 to 5 miles (8km).

Again, it takes the body between 3 to 4 weeks to adapt to any stress load being placed upon it. I always tell athletes to focus on a longer build up for that reason. The new Army combat fitness 2 mile running course consists of 9 modules comprised of 58 video lessons. I cover the top strategies I used to run at the professional level. It also concludes with a custom-built, 16-week training plan for your specific goal run time.

So, I take the guesswork out of your preparation. You will know the proper workouts you need to do in order to get maximum results. More importantly, know why you are doing these specific workouts in order to drop substantial time off of your current personal best.

Run Faster Long Runs

Athletes searching for the deadlift calculator options I mentioned above should never run long and slow every single weekend. It will only make you a long, slow distance runner. So, focus on mixing up the paces of your long runs. Remember, always follow the faster long run with an easier, relaxed long run the following week. Again, adaptation is key. So, you need to make sure you are jogging on easy to ensure you adapt to the hard training you are doing.

I used this tactic to lower my 5K PR from 15:19 to 14:18. Also my marathon from 2:43:36 to 2:19:35. It works regardless if you are training for the mile, 2 mile, 3 mile or 10K. The faster you train the more fast twitch muscle fibers you recruit. The more of these we can recruit the more efficient we will run. Also, the less we will slow down.

Mental Training

How often are you mentally rehearsing and seeing yourself performing at the level you are aspiring to? The vast majority of athletes pay little to no attention to this. The world's top runners combine both mental as well as physical training to produce world-class results.

So, the key tactic with the new Army combat fitness 2 mile running course is to mimic these habits. Also, to yield similar or even more superior results than you currently think you are capable of.

Closing Thoughts

Would you like to keep in touch? If so, make sure to subscribe to the RunDreamAchieve YouTube channel. I create new training and racing videos there, weekly to help military members and civilians make gains in their fitness goals. Continue to work on your speed development for these shorter races especially. Yes, you still need to do 1, vo2 max workout per week even if training for the marathon.

That being said, distances like the mile to the 5K event demand high anaerobic fitness to perform at very high levels. I cover the exact strategies you need to follow in this new course. I look forward to hearing about your new personal best. Also, how this course has helped taking your training and racing to the next level. Lastly, I hope this post on the deadlift calculator and how to run faster has been helpful.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE