Are you seeking to join Indian Army? If so, welcome to RunDreamAchieve. I am a retired US Army Officer and Soldier. So, I understand how important it is to be in great physical fitness shape. I know the Indian PFT will challenge you and want to see you running faster over 1.6km.
The new ACFT Army Embrace the Suck 2 mile running course I built is for American and allied forces to help them surpass their military physical fitness test standards. I have a high regard for the Indian Army. In addition, your run times are competitive. You need to run a time of 5:30 for 1.6km in order to earn 60 points on the PFT.
48 points are awarded to Indian Soldiers who can run 5:31 to 5:45 for the 1.6km distance. What we need to steer clear of is running times of 5:46 or slower which won’t pass the Indian PFT. Pace sustainment is one of the biggest hurdles military and civilian runners deal with.
A common reason for this is running too aerobically too often. I have run 4:22 for the 1.6km, 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. I cover all of the strategies and tactics I learned from some of the world’s top distance running coaches in the Army ACFT Embrace the Suck 2 mile course.
Indian Army Officer Physical Requirements
So, I am 100 percent confident that you will succeed your running fitness goals if you follow the tactics in this course. My top recommendation is to focus on running easy, aerobic mileage for 3 to 4 weeks. You don’t want to start a 16-week running program without first building your base mileage first.
Strides are fine to be added in during these first few initial weeks. Strides are short, 50 to 100 meter acceleration drills that will help you improve your form and work on your leg turnover. In addition, are too short to build up any significant amounts of lactic acid.
Indian Military Running Time
Pace sustainment is the main objective whether in the Indian Army or the US Army. Our Soldiers have to deal with higher amounts of lactic acid build up the faster we run. Yes, it is important to run easy aerobic mileage too. Remember, the benefits of your hard training come with the rest period.
So, what you do in the hours after you workout will dictate how successful you are. There are many Indians who want to join Indian Army.
The first step toward the journey of accomplishing that feat is to get in your best possible shape. Cardiovascular fitness only comes from consistent and persistent action. No one held my hand on my way to running a 2:19 marathon. I didn’t run the mile (1.6km) in 4:22 or 2 mile in 9:27 without having a plan.
The tactics I teach in this Army 2 mile course are the exact fundamentals I used to drop my personal best times. Remember, the faster you run over 1.6km on your Indiana PFT test the better prepared you are going to be at racing longer distances. I have no doubt that you are going to cut significant time off of your Indian military running time by following the fundamentals I teach in this course.
What Qualifications Do You Need to Be in the Indian Army?
Individuals seeking to join the Indian Army need to score 50 percent marks in aggregate. In addition, score a minimum of 40 percent in each of their Chemistry, English, Physics and Mathematics subjects. Applicants who have a desire of joining the Indian Army can apply in two specific areas.
He or she can aim for Soldier Tradesman or General duties.
Also, they will need to pass their medical test, pass the Services Selection Board interview and a written examination. There are two unique methods of joining the Indian Army. One can either attend the National Defense Academy or via technical entry scheme (TES). It will take the Indian Army applicant about 4 years to attain the rank of Lieutenant in the Indian Army.
How Can Women Join Indian Army?
The ladies first started serving in the Indian Army in 1992. There have now been over 1200 female cadets who have been commissioned into the Indian Army. Females can join the Indian Army in a variety of sections such as:
- Short Service Commission (NCC)
- UPSC Entry or Short Service Commission (Non-Technical)
- Short Service Commission (Judge Advocate General)
- Non UPSC Entry
- UPSC Entry (Technical)
There are eligibility criteria that women have to meet such as:
- Females must be unmarried and between the ages of 19 to 25 to apply.
- Females much be a graduate of a recognized university or board.
- You must pass the Combined Defense Service Examination. The examination is conducted two times per year by the UPSC.
- 12 females will be inducted for training (based on merit) twice per year
- Complete 49 weeks of rigorous training at the Officers Training Academy in Chennai (pending clearance from the CDS)
What is the Timing of 1600m in Army?
As mentioned below, you need to hold a minimum of 5 minutes and 30 seconds for the 4 laps to get 60 marks. You will get 48 marks if you run a time of 5 minutes and 45 seconds. The current world record for the mile or 1609 meters is 3 minutes and 43 seconds set by Morrocco’s Hicham El Guerrouj.
These types of athletes make it look easy for a reason. They simply spend a higher percentage of their weekly training volume at intensities at or below their anaerobic threshold. Your anaerobic threshold is the point where lactic acid begins to build up in the body.
Naturally, the faster we run the more oxygen is required (anaerobic). So, the focus of this 2 mile course that I created is to provide essential tips that runners need in order to sustain goal race pace, longer.
How Do I Clear my Army Run?
Nothing can take the place of consistent action. You need to be patient and continue to develop your leg speed and gradually extend your long runs. Long runs were the hardest workout that I did leading up to my 2:19:35 marathon PR. It wasn’t speed workouts or doing hill repetition.
It was the long run. Why? I conducted my long run in a specific way that I teach in the Army ACFT Embrace the Suck 2 mile course.
Again, this course isn’t just to help you run faster over 1.6km but over the longer distances as well. The reason the running tips within it are effective is that the training concepts are universal across all distances.
You also need to focus on doing planks, medicine ball drills, pull ups, sit ups, push ups and stay mentally tough. Mental rehearsal and training is commonly overlooked. I discuss some strategies within the course that will significantly impact your running for the better.
How can I run in Indian Army?
Make sure you are working on your speed development. Again, the goal race pace you are aiming for is 5:30 or faster over 1600m to earn 60 marks. Of course, you will still pass if you run 5:31 to 5:45 as well earning 48 marks.
You’ll need to also be able to do at least 10 pull ups and 40 pull ups to earn the maximum amount of points. Again, focus on what you want to achieve consistently. Physical training is only part of the success principle.
You need to be mentally rehearsing and seeking yourself achieving what you are dreaming about. It has to happen in the mind first before it will ever happen in reality. Training the subconscious mind is a critical step in running fast from the 1.6km to marathon distances.
So, to join Indian Army you need to be combining both mental as well as physical training to maximize your results. I cover both variables, in-depth, in this 2 mile running course.
Join Indian Army Nic in 2022
You may be seeking to join Indian Army nic in 2022. If so, you already know you need to ensure you run that 1.6km time in at least 5:45 and aim for a time faster than 5:30 to ensure you pass and get 60 points on the PFT.
You may be reading this post in 2023 or later. Regardless, the end goal is the same and that is to finish the 1.6k run time in the fastest time possible.
I am certain that the tactics you will be learning in this 2 mile course will help you run fast. In fact, it was designed to help both military and civilians run faster from the 1.6km all the way to the marathon. Remember, higher mileage isn’t always the answer.
You could be running more mileage but still be running your kilometers too slow. All it will make you is a superior long, slow distance runner. My end goal for you is to improve your body’s lactate tolerance.
So, to join Indian Army you need to make sure you are training smarter rather than harder. There are already enough hard working runners out there not meeting their fitness and racing goals. The key strategy within this course is knowing the right workouts to do and why you are doing them.
In addition, to get your goal 1.6km race pace to feel easier and more manageable. The Indian Army PFT standards are meant to challenge you. We’ll make you a better, middle to long distance runner using the same strategies used by the world’s top distance coaches and runners.
What Physical Fitness is Required for Indian Army?
Those seeking to join Indian Army have to be physically fit. The PFT requires potential Indian Soldiers to run 1.6km in 5:30 (60 points) to 5:45 (48 points). Soldiers or trainees that run times of 5:46 or slower for 1.6km will not pass the test.
I am impressed by these times the Indian Army requires of their personnel. A 5:30 1.6km time equates to 11:46 for 2 miles (3.2km) and a time of 5:45 for 1.6km equates to 12:18 for 3.2km, respectfully.
So, you need to be in great anaerobic shape to run times like these. The course that I created contains 9 modules containing 58 lessons. We cover everything there is to know about how to run faster from the 1.6km distance to the marathon.
The Indian Army medial standards website state that times of 5:40 or below provides 60mks. Of course, the goal with this course is not only to help allied forces surpass their time goals but run faster at longer distances too.
Remember, the faster you can run for the shorter distances the more competitive you will be for races longer than 1.6km. There are many people asking me how many push ups should I do in a day. You definitely want to be consistent in this area. A stronger upper body ad mid-section will help you maintain form while running at all-out efforts on the track and roads.
Indian Army 1.6 KM Running Time
Lowering the Indian Army 1.6km running time takes practice. You need to be spending a higher percentage of your weekly training volume at or below your goal 1 mile time. 5:30 to 5:46 for 1.6 kilometers is highly aggressive pace.
The only way to be able to teach the body to clear lactic acid faster than it is building up is training at the vo2 max. We are running between 95 to 100 percent of our maximum heart rate when running at vo2 max effort.
We can only run for a few seconds to a few minutes at this intensity. I recommend doing 1, vo2 max workout per week in order to train optimally. Again, the 1.6km run will be over in a matter of minutes. So, you have to work on improving your overall leg speed.
Yes, running easy is still important. Remember, the benefits of the hard work you do today will be seen several weeks from now. It takes between 3 to 4 weeks for your body to adapt to any stress load being placed on it.
I see far too many military and civilians trying to rush their fitness. It will take time to get fit enough to run a 1.6km run under 5 minutes and 45 seconds. My goal with this course is to teach you what 3 of the worlds’ top distance running coaches taught me.
Longer Tempo Runs
Working on your speed is important. That being said, spending longer period of time training at your anaerobic threshold will also make you super strong. We run at or around 88 percent of our maximum heart rate running at AT pace.
A common mistake I have seen many military as well as civilians make running their tempo runs too short. The focus with the Army AFCT 2 mile course is to work to get that tempo runout to around 4 to 5 miles (8km) in length.
You will be running your 1.6km run slightly faster than your anaerobic threshold effort. So, it is important to spend more time at AT intensity. One, it will make you stronger over longer distances. In addition, it will help make your goal 1.6km run time pace feel more manageable.
Again, our focus is to ensure that you sustain goal pace from the start to the finish. I have zero doubt that if you follow the tactics I share in this course you will run faster at not only 1.6km but even up to the marathon distance.
I’d love to stay in touch with you. Make sure to subscribe to the RunDreamAchieve YouTube channel. I create new training and racing videos there each week to help runners such as yourself get to the next level. Remember, be patient with your build up.
Everyone has to experience what it feels like at first to not be able to hold goal race pace. We all have to start somewhere though. The goal with this course is to ensure you know the proper intensities to run and how to get the highest return on your time investment.
I look forward to interviewing you after you complete the course and follow the plan. I’ll also share our interview on the RunDreamAchieve YouTube channel as well to share your story.