Are you training for the Indian army fitness test with aims of running a faster 1600m? If so, welcome to RunDreamAchieve. I am certain you can run faster over 1.6km if you follow what I state in this post. I have run 4:22.1 for the mile (1609m), 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. In addition, served for over 20 years on active duty in the US Army. So, do understand the complexities of trying to run fast while working a full-time military job.
Are you seeking to join Indian Army? If so, you may want to consider the new resource I created called the Army Embrace the Suck 2 mile course. I cover the exact strategies and tactics I used to eventually get accepted into the US Army World Class Athlete Program (WCAP). You can learn more about this prestigious unit by visiting armywcap.com. I wanted to create a running course for both the US military but also for allied forces from other countries as well.
Regardless what country you are serving in the same holds true. We are aiming to sustain race pace longer for our specific fitness test race distances. US Soldiers have to run 2 miles, US sailors, coast guardsman and our Air Force run 1.5 miles. Furthermore, our marine corps have their personnel run 3 miles on their physical fitness test.
What Physical Fitness is Required for Indian Army?
The Indian army fitness test requires Soldiers to run 1.6km or 1600m in a minimum time of 5:45. A time of 5:46 or slower will not be enough. Are you aiming to get full marks? If so, you need to run a time of 5:30 or faster. A 5:30 1600m is equivalent to 11:46 for 2 miles. In addition, a time of 5:45 equates to 12:18 for 2 miles, respectfully. So, you have to work on your overall leg speed to achieve these times. The Army ACFT Embrace the Suck 2 mile course consists of 9 modules and 58 video lessons.
You will learning the top strategies used by the world’s top distance running coaches and athletes. More importantly, you will using tactics to get better results by using leverage. The biggest hurdle for both military and civilians is pace sustainment. The faster we aim to run the more oxygen is required. So, we have to work on improving the body’s lactate tolerance. I would most certainly focus on running a negative split during your 1600m event. You should aim to run the last 2 laps faster than the first 2.
How Many KM Run in Indian Army?
Indian Army soldiers need to run 1.6 kilometers or 1600m in order to participate in the Indian army fitness test. I often get asked how many push ups should I do a day. You also need to focus on your upper body as this will help you maintain your form at maximal efforts. Remember, the 1.6km run is a highly anaerobic event. It is over in a matter of a few minutes. So, you have to work on spending a higher percentage of your weekly mileage at higher intensities.
Indian Soldiers should be doing at least 1, vo2 max workout per week. We run between 95 to 100 percent of our maximum heart rate at vo2 max effort. Your vo2 max is your body’s maximum oxygen uptake. Examples of vo2 max workouts are repeat 200m’s, 1000m’s or 400’s on the track. Hill repetition and fartlek running are also examples of this type of workout. I would not start doing speed workouts or faster tempo runs until you first build your base mileage. I see far too many military as well as civilians getting this wrong.
Remember, it takes between 3 to 4 weeks for the body to gain the physiological adaptation that stems from fast running. Yes, easy running is still needed in order to be successful on your Indian army fitness test. The real benefits if your hard training are going to come from within the rest period. So, it is essential to stress the energy systems of the body. More importantly, to allot sufficient time to recover between hard workouts.
What is a Good Time for 1.6 KM Run?
A time of under 7 minutes is a very good 1.6km time. Soldiers running between 5:30 to 5:45 for 1600m need to be in superior shape to run this fast. Again, focus first on building your aerobic base before you start focusing on faster workouts. In addition, stay consistent. You are either going to be lukewarm or all-in regarding this. The fact you are here reading this tells me you are seeking excellence.
You want cover the 1.6km distance as fast as possible. Perhaps you have a goal of running a sub 3 hour marathon and want to run faster over the shorter distances. Again, the faster you can run from 1.6km to 3 miles the more competitive you are going to be at the 10k to marathon distances. So, running a faster 1600m time will definitely help you achieve this goal. My goal in creating the Army 2 mile course is to help runners such as yourself follow the same strategies and tactics I followed to succeed.
Indian Army Test
A legitimate 1.6km training plan should be at least 16 weeks in length. Of course, some Soldiers can get results in a 4 to 8 week build up. That being said, to be a legitimate runner you have to focus on a proper build up. You also need to pace yourself correctly during the 1600m portion of the Indian army fitness test. There are far too many military members as well as civilians who go out too fast in the early laps of the mile.
It is easy to get hyped up in the early stages of any race. The top runners have to be aggressive but not too aggressive. The result if you will go into oxygen debt if you go out too fast. My aim with this new running course for military members is to set you up for success. The course consists of 9 modules containing 58 video lessons. It concludes with a custom 16-week training plan built specifically for your specific goal race time.
Indian Army 1.6 KM Running Time
The Army ACFT Embrace the Suck 2 mile course also covers the proper paces you need to be running in your workouts. I have zero doubt that if you follow the strategies I cover in this course you are going to drop significant time off of your 1.6km time. In addition, I also cover some small changes you can make you may have never even thought about in the past.
Sometimes, it is just a few small changes in what we do that can make all the difference in our performances. You definitely need to be running more than once or twice per week. The best runners are running a minimum of 4 and usually 6 to 7 days a week. Remember, there are three choices in this life. We can be average, good or great. I am assuming you are seeking greatness otherwise you wouldn’t be here.
The course covers every fundamental and tactic I was taught by 3 of the world’s top distance running coaches that mentored me. In addition, some strategies I learned from world-class athletes, including a 2-time USA Olympian, that can help ensure your success over 1.6km and longer.
How Do You Run 1600 Meter Time in the Army?
I would certainly focus on spending more time training at your anaerobic threshold. We are running anywhere from 85 to 89 percent of max heart rate running at these intensities. Again, the key strategy with this entire course is to get your goal 1.6km race pace to feel easer. In addition, to sustain race pace longer and to be more effective during your Indian army fitness test.
You will need to be patient with this. Tempo runs are demanding efforts. The good news is the body always adapts to the stresses we place on it. So, make sure you are jogging on your recovery days. The real benefits of all your hard training is going to come from the rest period. Jog easy and allow healing and recovery to take place after your harder, anaerobic workouts.
I would also highly recommend doing at least 1, vo2 max workout per week. Again, this is a short event. So, you need to work on your overall leg speed. Examples of vo2 max workouts are repeat 400s, 200s or 800m repetitions on the track. Hill repetitions and fartlek workouts are other examples of vo2 max training. We are running between 95 to 100 percent of max heart rate at this intensity. Naturally, we will need to take rest breaks in between harder intervals.
Keep me posted on your progress and make sure to subscribe to the RunDreamAchieve YouTube channel. My focus is to create at least 2 new weekly videos there to help runners such as yourself get a new personal best over your chosen event. I also recommend implementing mental training into your routine. The vast majority of runners neglect this. The world’s top runners do not. So, you need to be spending at least 10 minutes daily visualizing yourself getting across that finish line in under 5 minutes and 45 seconds.
5:46 is a quality time for 1.6km but will not be enough. Again, you need to train smarter, not necessarily harder. Higher mileage is also not a guarantee you will run faster. I cover all of the exact steps and tactics you need to use in this course.
I also am 100 percent confident that if you follow the fundamentals covered in this course you are going to drop significant time off of your 1600m time. In addition, be better prepared and even more knowledeable to run faster from 2 miles to the marathon as well. I look forward to interviewing you after you finish the course. Also, to share your story on the RunDreamAchieve YouTube channel.