Are you seeking more information on the hand release push up and how to run faster over the 2 mile event? If so, welcome to RunDreamAchieve. I hope this post will be of assistance. I recently created the internet’s first military running course. The Army ACFT Embrace the Suck 2 mile course focuses on helping military and civilians perform optimally on the 2 mile run. The course is specifically focused on Soldiers preparing for the ACFT. That being said, the tactics and strategies discussed can help members of other military branches and civilians succeed.
Hand release push ups are one of the 6 events of the new Army ACFT test. Soldiers will be challenged with 5 of the 6 events which are anaerobic in nature. The plank event is probably the least taxing on the body of the 6 events. There are many Soldiers who have issues with their cardiovascular endurance. So, I wanted to create a course where I discuss the top strategies taught to me. I was fortunate to have been mentored and coached by 3 of the world’s top middle to long distance coaches.
I often get asked how many push ups should I do a day. The answer is the amount will vary from athlete to athlete. I would focus on aiming to hit 50 push ups a day 2 to 3 times a week at first. Remember, it takes between 3 to 4 weeks for your body to adapt to any stress you are placing on it. So, you have to be patient with your build up.
How to Do Hand-Release Push-Ups Properly
- Start first by getting into your start position. Place your hands flat on the floor or ground directly beneath your shoulders and keep your feet together.
- Now, Push-up, ensure to straighten your arms as you raise your upper and lower body at the same time. Make sure to keep your body in a straight line the entire time.
- Return to the starting position once both elbows are fully extended with your hands flat on the ground beneath your shoulders.
- Lift your hands about an inch off the ground (without moving your head, body, or legs) for the “hand release” portion of the push-up.
- Lastly, return your hands to the start position and complete the push-up.
Army ACFT 2 Mile Run Time
The 2 mile run is the last event of the Army combat fitness test. My focus in creating this running course is to help military surpass their physical fitness test standards. The top time to run in order to get maximum points (100) is 13:22. A major issue many Soldiers and civilians deal with his pace sustainment. I saw a lot of dedicated Soldiers missing their time goals while I was serving in the Army. In addition, going out far too aggressive in the first few laps of the 8-lap event.
I have run 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. So, understand what is needed in order to drop substantial time off of your 1.5 mile (Coast Guard and Air Force), 2 mile (Army) and 3 mile (Marines) time. The focus of this course is to improve the athlete’s lactate tolerance. Easy running will not produce this physiological adaptation. So, the longer you train at your anaerobic threshold will help make your goal run time pace feel more manageable. In addition, you’ll be able to sustain race pace longer.
How Do I Train for ACFT 2 Miles?
Increasing the amount of hand release push up you can do will help improve your form while you are running. In addition, training at your vo2 max once per week is critical. We run between 95 to 100 percent of our maximum heart rate. For example, speed workouts like repeat 400s, mile repeats and hill repetitions are examples of vo2 max efforts. Again, the key tactic here is to work to get your 2 mile run pace to feel less demanding on the body.
The new Army ACFT 2 mile course also can help military and civilians run faster over longer distances as well. The fundamentals I cover in this course are universal for middle to long distance events. My top recommendation is to first focus on building your aerobic base mileage. Of course, you may not have control of what type of PT you can do in the mornings. Also, you more than likely won’t be running every day during the week. Soldiers do ruck marches, tire flips, spend time in the gym and occasionally do ability group runs during morning PT.
What you do have control over is the running you can do during lunch or after work. Do you want to drop significant time off of your 1.5, 2 or 3 mile run? If so, you have to run more. The best middle to long distance runners spend about 40 percent of their weekly mileage at higher intensities. Yes, they make it look easy for a reason. It isn’t just because they are Kenyan and Ethiopian. I have been beaten by and have outrun world-class runners from these countries. They are human too, bleed red, feel pain and put their pants on just like you and I.
Can You Walk the ACFT 2 Mile?
Yes, the 2.5 mile walk is one of the alternative events of the Army ACFT. My goal with this course is to help take your fitness to the next level. Yes, it will take work and patience on your part but totally doable. You will be learning the exact tactics I followed to set personal bests from the mile to the marathon. You are more than welcome our about page if you would like to know more about my background in running.
I would focus on doing strides twice per week during your aerobic base-building phase. Strides are great for working on your acceleration and improving your form. In addition, are great to get your heart rate up prior to starting your tempo runs and long runs. Strides are also short enough that they won’t build up any large amount of lactic acid. So, you can do these types of short sprints on top of the other workouts you do throughout your training week.
The course consists of 9 modules and 58 lessons. You will learn the exact strategies the world’s top middle and long distance runners use to run effectively. Again, patience is key, working your plan and planning your work. The good news is this course will take the guess work out of how to prepare properly to run faster than you ever have. I know you are seeking excellence and are not merely aiming for the minimum standard on this test.
How Do I Train to Run 2 Miles in the Army?
I go far more in-depth in the course but the most important first step is building your base mileage. Remember, it takes between 3 to 4 weeks for the body to adapt to the stresses you are placing on it. So, you can’t expect to do highly anaerobic workouts effectively or even finish them without first laying a strong foundation. In addition, you want to strengthen your ligaments, tendons and muscles before you start heavy training.
A common mistake I saw military members making is running too aggressive too soon. We would be on ability group runs and Soldiers were always falling out. No, it isn’t because they were lacking motivation or focus. They simply needed a new strategy in order to run at faster paces, longer. You are not going to run a fast 1.5 mile, 2 mile or 3 mile, depending on your branch, by running once or twice per week.
What has been the longest long run you have done in the past preparing your military fitness test? 4 miles? 5? How much stronger could you be if you lengthened that out to around 10 to 12 miles? What has been the longest tempo run you have done? We are running between 87 to 88 percent of our maximum heart rate running at our anaerobic threshold. So, you want to spend a longer period of time training at this intensity.
How Can I Improve My ACFT Run Time?
As mentioned above, the longer your base building phase the better. The course concludes with a 16-week training plan built specifically to help you achieve your time goal. You also want to work on your overall leg speed. Military members focus on distances that range from 1.5 miles to 3 miles on their physical fitness test. Soldiers have to run 2 miles. So, these particular distances are highly anaerobic (without oxygen) in nature.
So, focus on spending a higher percentage of your weekly volume training at, near or far below your goal race pace. You also need to be jogging on easy days. The real benefits if your hard training will come after the workout is over with. The problem is far too many runners are still running too fast on recovery days. In addition, too slow on hard days. My aim with the Army ACFT 2 mile course is to ensure you know why you are doing the workouts and at what paces you need to do them at.
Make sure to keep in touch with me. Subscribe to the RunDreamAchieve YouTube channel. I aim to make 2 new videos there each week to help military as well as civilians surpass their fitness and racing goals. Yes, continue to focus on adding in a few additional hand release push up reps each week. Upper body strength and stamina are essential to run a fast run time. In addition, you will have anywhere from 2 to 5 events to do before your run depending on which branch you are in.
So, focus on hill repetitions, explosive activities like strides, speed workouts, medicine ball drills and box jumps to better prepare yourself. I cover much more in the course. In fact, I guarantee that if you follow what I teach in the Army ACFT Embrace the Suck 2 mile course you are going to hit a new personal best on your run time. You will be learning tactics used the by the world’s top runners.
In addition, the same workouts I was using in oder to eventually get accepted into the US Army World Class Athlete Program (WCAP). I look forward to interviewing you after you finish the course and the 16-week training plan and hearing about your new personal best.