NAVY PRT Standards | How to Run a Faster 1.5M

Are you aiming to surpass the Navy PRT standards when it comes to running faster over 1.5 miles (2.4 kilometers)? If so, welcome to RunDreamAchieve. I recently created a course for Soldiers to improve their 2 mile run times on the Army ACFT test. That being said, the course is perfect also for Sailors, Marines and members of our Coast Guard. In addition, it is also built for civilians or government civilians seeking to get better at running.

I served over 20 years on active duty status in the US Army. Also, was a part of the US Army World Class Athlete Program. I hold personal bests of 9:27 for 2 mile, 14:18 for 5K and 2:19:35 for the marathon. My point in writing that is not to brag. I, too, have been humbled on numerous occasions competing in national and international competitions.

That being said, I do know what it takes to run fast from the 2 mile to the marathon distance. I built the Army ACFT Embrace the Suck 2 mile course to help military and civilian personnel to run more effectively over their chosen distance. Navy PRT standards, like Army ACFT standards will challenge you physically and mentally.

How Fast Do You Have to Run 1.5 miles in the Navy?

Male members of the Navy need to run their 1.5 miles in at least 16 minutes and 10 seconds. Females need to focus on a time of 18 minutes and 37 seconds or faster in order to meet baseline Navy PRT standards. A major issue for most sailors as well as civilians is pace sustainment. How can we run 1.5 miles to 3 miles without slowing down is the key focus. The course teaches you the importance of longer tempo runs, the proper paces you need to be running on easy and fast days and much more.

US Army 2 Mile Run Time

Remember, it isn’t just about running more mileage. You can be running 50 miles or more per week and still not meet your time goal. How so? What if 95% of your weekly volume is spent training at 2 to 3 minutes slower than your goal 1.5 mile goal time? How well-prepared are you going to be at racing the distance? Yes, you will have built a strong foundation of base mileage but that is just one of many factors that go into running a fast 1.5 mile, 2 mile or 3 mile time.

Navy PRT 1.5 Mile Time

The only way to improve upon your own, personal Navy PRT standards is to train sufficiently below your goal 1.5 mile run time. The focus here is to improve your body’s lactate tolerance. Easy running will not produce this physiological effect. Fast running will. The good news is the body always adapts if stressed adequately. The bad news is that it hurts to run fast and takes a great deal of patience to see legitimate results. The current world record for the 1.5 mile distance is an incredible 5 minutes and 21 seconds.

I saw far too many Soldiers second guessing themselves over the years. In addition, I saw similar reactions from members of other branches over the years. I even heard service members telling me they have “never really been good at running”. My question was always how often are you running? The usual answer was once or twice a week. The problem for most people is they simply have not immersed themselves enough in this activity. Mandatory morning PT is not enough if you want to be great over the 1.5 mile, 2 mile or 3 mile distances.

I know each branch of our military have varying run distances. Thus, ensured to cover all of the essential tactics I learned from some of the world’s top distance running coaches in this course. Faster running helps the athlete to recruit more fast twitch muscle fibers. The more of these you can recruit the more economical (efficient) you are going to cover the 1.5 mile distance. You don’t want to wait until the morning of your PT test to aim for a fast time.

How Fast Do Navy SEALs Have to Run 4 Miles?

Seeking to attend the prestigious Navy Seal training? If so, you will need to cover 4 miles under 31 minutes. Yes, this course will cover the strategies you need to be following in order or to set yourself up for success. Mental training is also essential and a tactic I teach in this course that I don’t see enough military or civilians using. The world’s top middle to long distance runners know how vital this is in order to succeed over any distance.

20 week marathon training plan pdf
MAJ (ret.) Pennington finishing as the top American and in 4th place at the 2007 California International Marathon in 2:19:35 (5:19 per mile for 26.2 miles)

Pace sustainment is the most common problem I see most military and civilians dealing with. My focus in creating this course for Soldiers, military members from other branches and civilians to meet their run time goals. Yes, you need to build endurance but also train at paces significantly faster than your 1.5 mile, 2 mile, 3 mile or 4 mile run goals. How often you need to be doing this and what paces you need to be running at or recovery days is covered in depth in the course.

Navy PRT 1.5 Mile Run Training Plan

I would highly recommend always consulting a Physician before starting any training plan. It doesn’t matter if you are in the US Army, Navy or any other branch. Make sure you take your time when beginning a training plan or following a course like this. I highly recommend taking at least 3 to 4 weeks and running easy, aerobic mileage first. I saw far too many military members being rushed into doing sprints and fast running without ever having laid a foundation first.

So, be patient with your build up. Yes, you will have days where running feels effortless and others not so much. The key is to running success is to stay consistent regardless of the circumstances you face. Remember, I, too, dealt with working full-time in the military.

In addition, balanced graduate school and running 100-140 mile week training for Army races. The good news is you don’t need to run that much mileage to surpass the Navy PRT standards. Again, it is the quality of the mileage you are putting in over the quantity. The Army ACFT Embrace the Suck 2 mile course concludes with a 16-week 2 mile training plan. It will also help you significantly in knowing the exact workouts and paces you need to be running for your Navy PRT test.

Navy 1.5 Mile Run Training

How often have you been practicing training at your goal 1.5 mile or 4 mile (Navy Seal trainees) in the past? Be honest with yourself? How much mileage have you been putting in? How many days a week are you running? The results you produce will not lie. So, don’t get bent out of shape if you don’t hit your goal times initially if you haven’t been putting in the time. The reason I created this new military 2 mile course is to help athletes exceed their fitness goals.

You will be learning the exact strategies and tactics I was taught. In addition, how to use leverage and get better results by working smarter rather than harder. The course consists of 9 modules and 53 lessons where I go, in-depth, on various fundamentals essential for running success such as…

  • Heart rate monitor training
  • Anaerobic threshold and Vo2 max training tips
  • The power of mental training and why you need to start incorporating this into your routine
  • How to hydrate better to get better results
  • Tactics I used to run 9:27 for 2 miles, 14:18 for 5K, 50:54 for 10 miles and 2:19:35 for the marathon
  • The proper way to maintain your form at maximum efforts and strategies to get stronger at this
  • How to improve your pacing to ensure you sustain goal 1.5 mile, 2 mile, 3 mile or 4 mile race pace longer
  • Common mistakes military and civilians make and how to bypass them
  • and much, much more

Navy 1.5 Mile Record

The current Navy 1.5 mile record was recently run by Petty Officer 3rd Class Jay Legasse who ran a time of 7 minutes and 14 seconds. The time broke the previous Navy 1.5 mile record time of Lt. Cmdr. Richard Cochran at 7:40. Lt. Cmdr. Cochran won the Marine Corps Marathon back in 2000. 7:14 for 1.5 miles is equivalent to a mile in 4:38, respectfully.

distance running
MAJ(ret.) Pennington competing in the 2006 Armed Forces World Cross-Country Championships in Thun, Switzerland

I know there are many sailors, marines, naval academy and Coast Guard cadets that can run even faster than this. The trick is to ensure we get you following the tactics that the world’s top middle to long distance runners use.

My goal in creating the Army ACFT Embrace the Suck 2 mile course is to help athletes to sustain goal race longer and more effectively.

In addition, improve your confidence and help prepare you to race successfully over distances as long as the marathon. The top runners have their focus on leverage. leverage simply means doing more with less.

Closing Thoughts

Make sure to subscribe to the RunDreamAchieve YouTube channel. I create new videos there each week for both military and civilians to help improve your cardiovascular fitness. The key to running faster is training at significantly faster paces. In addition, knowing when you back off when it counts most. This course will help you take the guesswork out of your preparation.

We have three choices in this life. We can be average, good or great. I already know you are seeking great results otherwise you would not have read this far. Our military members are some of the most disciplined individuals in the world.

My aim with this course to make you even better and bypassing the Navy PRT standards. Your mindset, how you prepare and how often you practice at, near or far below your goal run times will dictate your overall success. The Army ACFT Embrace the Suck 2 mile course will help ensure that you do all successfully.

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