Nathan Pennington Running in The Distance

Deadlift Max Calculator | 2 Mile Running Tips

Are you in the military or considering joining and seeking information about the acft deadlift max calculator? If so, welcome to RunDreamAchieve. Are you a civilian seeking to get in better aerobic and anaerobic running shape? If so, this post is most definitely for you as well. I served over 20 years on active duty in the US Army. Prior to that enlisting in 2002, I was always interested in fitness. My speciality is middle to long distance running. I didn't see an online resource for military members or civilians to improve their cardiovascular endurance.

So, created the new Army combat fitness 2 mile running course. If in the Army or seeking to join the US Army you can use the acft score calculator which is also comprised of a deadlift max calculator in it. The new Army combat fitness text is comprised of 6 events. They are the 3-repetition maximum deadlift, sprint drag carry, hand release push up, plank test, standing power throw and concludes with the 2 mile run.

The main goal of this post is to give you an overview of how to get stronger in these events. Most importantly, the 2 mile. The reason being is the better aerobic and anaerobic shape you can get in the better off you are going to be. In addition, the higher you will score on the Army ACFT. Are you not in the military or have any desire to join? No problem, the new 2 mile running course was also designed to help civilians as well.

How Do I Calculate My Max Deadlift?

Of course, 3-repetition deadlift max calculator in the ACFT score chart will calculate this for Soldiers. That being said, I know civilians not in the military may be seeking a separate method. Do the following. Say, you're aiming for 3 repetitions of the max deadlift and 55 kilograms is the heaviest weight you can lift, you will use the below formula.

3RMx1.1307 + 0.6998

55×1.13.07 + 0.6998 = 62.9 kilograms or 138 pounds is the 3-repetition maximum deadlift weight you want to aim for. Again, always reference the acft score calculator if you are in the US Army (link listed above).

The world record for the deadlight was set by Iceland's Halfthor Bjornson who deadlifted 501 kilograms or 1,107 pounds. Fortunately, if you are in the US Army or considering joining you won't have to lift nearly as much for a perfect, 100 points on the 3-repetition maximum deadlift event. Soldier need to score 100 points in each of the six events in order to max out the test. So, 600 points. In comparison, the minimum score needed in order to pass is 360 points or 60 points in each of the six events.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

ACFT 2 Mile Run Standards

I wanted to create a resource that could help both military members as well as civilians from the mile to the marathon. The new Army combat fitness 2 mile running course consists of 9 modules. In addition, 58 video lessons covering various topics to help you sustain goal race pace longer. Pace sustainment is one of the biggest hurdles facing both military members as well as civilians. The end goal with this course is to help the athlete improve his or her lactate tolerance.

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

Remember, it takes between 21 days to 4 weeks for the body to adapt to any stress load being placed on it. So, a longer training build up is better than a shorter one. I see far too many runners rushing their fitness. I recommend focusing on at least 4 weeks of easy, aerobic mileage first. Also, adding in strides and doing them twice per week during your training build up. Strides are shorter, 50 to 100 meter long sprints. They are great for focusing on your acceleration and form. In addition, perfect for warming up prior to the start of your running workouts.

What is the Army Standard for 2-Mile Run?

The Army's 2 mile run standards are based on your age and gender. So, for a male 17-21 year old Soldier he will need to run a time of 13:22 in order to score 100 points. You can check out the US Army 2 mile run standards on the army acft score chart. Are you in another branch of the US military? If so, the new 2 mile running course can help you too.

I have built it to factor in running 1600m (Indian Army), 1.5 miles (US air force, navy and coast guard) and 3 miles (marines). In addition, foreign military members can also benefit. I cover the exact tactics that 3 of the world's top distance running coaches taught me. 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 cover various distances at faster paces. My goal with this course is to help speed up your progress.

More importantly, to help you to use leverage. Again, higher mileage is not always a guarantee you will drop time. The good news is training for a 1600m (1.6km) to 3 mile run event doesn't take a great deal of mileage.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

How Do I Train for ACFT 2 Miles?

Focus on quality over quantity in terms of your mileage. Stay consistent. The new Army combat fitness 2 mile running course also concludes with a custom-built 16-week training plan. It will be built around your 1600m to 3 mile goals. So, you won't have to guess what workouts you need to be doing. In addition, you will be following the same fundamentals I was taught to eventually compete at the elite level. I want to see you drop substantial time off of your current run time.

Proper pacing is absolutely essential as well. I always tell my athletes to focus on a negative split. So, run that second half of your race faster than you run the first half. Your chances of success will most certainly rise if you do. What I don't want is for you to go out too aggressively and go into oxygen debt. I did this many times myself earlier in my career and learned my lesson.

Focus on Your Speed Development

The 2 mile event, like the 3-repetition max deadlift is a highly explosive and anaerobic event. It is over in a matter of minutes. So, it is essential to do at least 1 vo2 max workout per week. We are running between 95 to 105% of our maximum heart rate while running at vo2 max. Your vo2 max is your body's maximum oxygen uptake. It is running at speeds that are so fast you simply can't clear lactic acid faster than it is building up.

The good news is the body always adapts. In addition, speed workouts will recruit more fast twitch muscle fibers. The more of these we can recruit by doing anaerobic training the more efficient we are going to cover our races. Track and road intervals, hill repetitions and fartlek workouts are all examples of vo2 max training. Again, we want to stress the energy systems of the body adequately in order to get the highest return on our investment.

Remember, the acft score calculator has a deadlift max calculator on it as well. So, you can find out what you need to score on the deadlift, 2 mile, plank and the other events. Make sure to jog on your recovery days. The benefits of the hard training you are doing today will be seen several weeks and months from now, not days.

Longer Tempo Runs

What has been the longest tempo run you have done preparing for the 2 mile? Are you consistently doing tempo runs weekly? If not, now is the time to start making some changes. of course, the length of tempo run will be dependent on the athlete. I know some will read this post who are in the military whereas others will be civilians.

Remember, always start off running 2 to 3 miles at anaerobic threshold effort first. Again, we have to allot sufficient time in order to gain the benefits from the hard training that we do. Below are the tempo run distances I would focus on for each respective distance.

  • Mile to 5K: 4-5 miles
  • 10K to 10 miles: 6-8 miles
  • Half marathon to Marathon: 10-14 miles

Lastly, make sure you are jogging on your easy days. You can only stress the body hard so many times before diminished returns occur. I would highly recommend investing in a heart rate monitor. I use the Garmin 245. It helps me to stay in the correct heart rate zones and ensure that I don't over train.

Closing Thoughts

I hope that this post on the deadlift max calculator and how to run a faster 2 mile time has bene helpful to you. Would you like to keep in touch? If so, make sure to subscribe to the RunDreamAchieve YouTube channel. I create new vlog content there each week to help runners such as yourself get to the next level. Continue to focus on your nutrition, sleep and hydration. Remember, great success in the mile to marathon comes from following all of the fundamentals.

Do you spend any time mentally rehearsing and seeing yourself crossing the finish line in your goal time? If not, now is the time to start. The world's top runners combine both mental as well as physical training to produce world-class results. The best time to do this is when you first get up in the morning or when going to bed at night. So, spend 10 to finish minutes visualizing yourself passing people and running relaxed.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE