Nathan Pennington Running in The Distance

Military Workout | Pro Tips to Run Faster

Are you seeking a new military workout strategy to help drop significant time off of your current run times? If so, welcome to RunDreamAchieve. I recently created a new online resource for military members seeking to improve their cardiovascular endurance. It is called the Army combat fitness 2 mile running course. I served over 20 years on active duty in the US Army. Naturally, I have a love for the Army branch. That being said, I also respect my brothers and sisters in the Navy, Air Force, Marines and Coast Guard. Also, those serving in the military in other allied countries.

My goal with this new running course is to teach you what 3 of the world's top distance running coaches taught me. I have tun 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. You are more than welcome to visit the about page if you would like to know more about my background if you wish. My overall goal with this course is to help more athletes to earn new personal bests. Yes, a new military workout strategy is needed if you truly want to drop substantial time.

All militaries have some form of cardiovascular endurance physical fitness test. It is a part of all of our PT tests, in general. For example, the Indian Army has their Soldiers run 1.6km or 1600m. Furthermore, the US Air Force, Navy and Coast Guard focus on 1.5 miles. The UK has their Soldiers run 2km. So, each branch has their own respective distances.

Military Workout Plan

There are numerous fundamentals you must follow in the military workout strategy I teach in the new course. You have to watch your pacing when it comes to racing over your chosen distance. I see far too many military members as well as civilians going out too fast. I, too, experienced this early in my career. Also, I recently retired from the US Army in March of 2022.

So, I saw mistakes military members were making an and discuss how you can bypass these mistakes. In addition, the new Army combat fitness 2 mile course is comprised of 9 modules. Also, 58 video lessons where every aspect of running success is discussed.

The course also concludes with a custom-built, 16-week training plan to ensure you are set up for success. Again, proper planning is key. So, a military workout program must follow the rule of leverage. Would you rather run 80 miles a week and miss your goal time by 50 seconds or 20 miles a week? Remember, quality over quantity. You don't want to run too much of your weekly mileage at too aerobic of an effort. It will only make you a superior, long slow distance runner. Our goal here is to run fast.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

What is the Fastest way to Get in Shape for the Military?

You don't get in shape fast and that is where many runners and athletes in general get it wrong. Remember, it takes between 3 to 4 weeks for the body to physiologically adapt to any stress load being placed on it. So, a longer build up is better than a shorter one. The first recommendation I can share is to focus on a 4 wee, aerobic base-building phase. One, you will strengthen your muscles, tendons and ligaments. Two, you will be better prepared to start doing race-specific training.

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 (5:19 mile pace for 26.2 miles)

Lastly, it will minimize the likelihood that you will get injured. I cover all of these topics in-depth in the new 2 mile running course. I would also advise you to start doing 5 to 6, 100-meter strides twice per week. You will want to continue to do this throughout your military workout program in the course. Strides will help you work on your acceleration and form. In addition, you will have spent several kilometers or miles at sprint paces doing these.

Can You Get Army Fit in 2 Months?

How is this helpful? It will help to make goal race pace for your military fitness test run feel that much easier. 8 weeks of training is a descent time frame to prepare for your 1600m, 1.5 mile, 2km, or 3 mile (US Marines) cardio event. What is a better time frame? 16 to 20 weeks. Again, a longer build up where you focus on your speed and endurance is a better play. What has been the longest tempo run you have on in the past preparing for your military physical fitness test runs?

You want to spend a longer duration of time running at your anaerobic threshold. We run between 85 to 89 percent of our maximum heart rate at AT effort. Pace sustainment is the end goal with this new running course. Also, to train smarter, not necessarily harder. I already know you know how to work hard. The hardest working athletes don't always get the best results. So, your military workout strategy has to be comprised of you thinking outside the box. Also, following the tactics the world's top distance runners use.

How Much Should I Run Daily for Army?

We do run a descent amount in the military but I don't think enough. Of course, I am writing about the Army. I don't know how much the Air Force or Coast Guard run during their morning PT. I do know the Marines run a fair amount of mileage. What percentage of their weekly mileage are they running at or below goal race pace is the question that is most important. Remember, we have 3 choices in this life. We can be average, good or great.

Greatness requires consistent training and a new military workout strategy. I would recommend between 35 to 50 miles a week to really take your running to the next level. Again, most militaries run distances range from 1 mile to 3 miles in length. So, you don't need to be running 70 to 120 mile weeks like a half-marathon or marathon athlete. Longer tempo runs, faster, varied paced long runs and easy jogging are essential to drop time.

Run Faster During Long Runs

Do you run long and slow every single weekend for your long runs? If so, now is the time to stop doing that. Yes, you should still run easy during your long runs but every other weekend. So, do a faster, varied paced long run one weekend followed the next with an easier, aerobic long run. I used this tactic to help drop numerous of my own personal bests. It works regardless if you are a beginner-level athlete to a world-class runner.

I credit this tactic to helping me qualify for the US Army World Class Athlete Program. I was a member of this prestigious unit from 2007 to 2010. No, it was not easy to make it to that elite unit. In fact, it took me from running from 1992 to 2007 to get to that level. So, you becoming a better runner takes immense drive and determination. I know you have these qualities otherwise you would not have read this far. The fact that you are even here tells me you are seeking excellence.

JOG on Easy Days

The major benefits of your training comes from within the rest cycle after the workout is done. There are far too many runners till running too fast on easy days. In addition, too slow on hard days. One resource you can use to stay accurate in your training is to use a heart rate monitor. I use the Garmin 245. It helps me to stay in the correct heart rate zones. Of course, there are many other models but I have found that one to be my favorite that I have used.

I have trained with sub 2:10 marathoners who could run sub 5 min mile pace that run 9 minute mile pace on their easy days. So, slow down and allow sufficient time for your body to adapt to the hard training you are doing. You will get better results and deal with less headaches training in this manner.

Closing Thoughts

I'd love to keep in touch with you and hear how you training and racing is going. Make sure to subscribe to the RunDreamAchieve YouTube channel. My goal is to create quality training and running tips there weekly. In addition, to help assist runners from around the world to hit new personal bests. I also recommend you start placing a heavier emphasis on mental training. The vast majority of runners, military as well as civilians, neglect this.

I can assure you that national and world-class runners do not. So, if you want to start getting similar results than they get then start doing this. You can spend 10 minutes daily visualizing yourself running at the level you are aiming for. Also, see yourself passing people and getting across the finish line in your goal time. Are you ready to take your training and racing to the next level on your next military physical fitness test? If so, click any of the green buttons on this post. Remember, the faster you run in the shorter distances the more competitive you will be in longer races like the Army 10 miler.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE