NZ Army Fitness Requirements | Run a Fast 2.4KM

Are you seeking to surpass the NZ army fitness requirements and run a faster 2.4km run time? If so, welcome to RunDreamAchieve. I am glad you have arrived here and hope this post will be of assistance to you. I spent over 20 years on active duty in the US Army. So, understand what it is like to balance a full-time military job while training to be as physically fit as possible. Recently, I created a new resource for military members called the Army ACFT Embrace the Suck 2 mile running course.

It is designed to help US Army Soldiers to improve their aerobic endurance on the Army Combat fitness test. That being said, is also specific structured to help military members in other branches and from other countries as well. The New Zealand army has the same run distance as the US Navy, Air Force and Coast Guard. Our Army runs 2 miles and our US Marines run 3 miles on their physical fitness test. So, the NZ army fitness requirements are very similar to the ones we have here in the states.

New Zealand Army Fitness Testing

New Zealand army fitness requirements consist of running less than 10 minutes for males and less than 11:50 for females. So, the main strategy is to improve the athletes’ lactate tolerance. Easy running is still important. That being said, easy running will not help you hold race pace effectively. It is critical that you focus on a new training strategy to get your goal 2.4km run time pace to feel easier.

Air Force PT test 2022
MAJ (ret.) Pennington finishing in 4th place and top American at the 2007 California International Marathon in 2:19:35 (3:18 per kilometer for 42.2km)

I would recommend focusing on running easy, aerobic mileage first for 4 weeks. You can also add in strides twice per week during your base-building phase. Strides are shorter, 50 to 100 meter accelerations that won’t build up any large amounts of lactic acid. That being said, over a 4 to 5 month build up you will have spent several kilometers at race pace. In addition, you will have done these short sprint drills on top of all the other workouts you put in during your main build up.

The new course is comprised of 9 modules consisting of a total of 58 video lessons. I cover everything I have been taught by 3 of the world’s top distance running coaches to help you cover faster. Remember, it takes the body between 21 days to 4 weeks to any stress load you are placing on it. So, be patient during your build up. The course will take the guesswork out of your preparation. You will know what workouts to complete and why you are doing them.

What are the Fitness Requirements for the Army NZ?

The nz army fitness requirements consists of a 2.4km run, press ups and curl ups. The multi-stage fitness test (MSBT) standards can be viewed at Remember, proper pacing is also essential. So, do not go out too fast in the early stages of this event.

I would focus on doing a negative split. So, focus on running the last 3 laps of the event faster than you did the first 3 laps. There are many variables that go into running faster from 2.4km to 42.2km (marathon). The strategies you will be learning in this course are exact strategies that helped me to PR. In fact, I set new personal records of 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. Yes, it didn’t happen overnight. That being said, the same exact workouts I was doing I share in this course.

Again, I want more military members (as well as civilians) setting new personal bests. You can drop significant time off your current 2.4km run time. You have to be smart and strategic in how you do it though. I would highly recommend investing in a heart rate monitor. I use the Garmin 245 regularly. It helps me to stay in the correct heart rate zones while I am running. A lot of runners are just guessing at what paces they need to be at. This course will take the guesswork out of your training for the nz fitness test.

Occupational Physical Assessment Test

The NZ army fitness requirements for the OPAT for new Army recruits is also comprised of a 2.4km run. In addition, it also consists of a standing long jump, seated power throw and strength deadlift. We have a very similar OPAT test for new Army medical recruits here in the states. Again, these events are anaerobic in nature and involving strength. So, you definitely want to spend more time not only running more mileage but faster mileage.

The world’s top middle to long distance runners are running about 40% of their weekly volume at or below their anaerobic threshold. We are running between 85 to 89 percent of max heart rate running at these intensities. Remember, the faster you train the more fast twitch muscle fibers you will recruit. Easy running will not produce this physiological adaptation, only fast running. So, don’t spend too much of your mileage running too easy. Again, out goal is to get you across that finish line in a new 2.4km personal best.

Also, the faster you over those 1.5 miles the more competitive you are going to be at the longer distances. So, focus on doing 1, vo2 max workout per week. We are running between 95 to 100 percent of our maximum heart rate running at these intensities. The faster you train the easier your 2.4km race pace is going to feel.

Focus on Speed Development

The 2.4km run is a highly anaerobic event. Also, one that is over in a matter of a few minutes. So, you want to to work on developing your overall leg speed. You may also want to alternate some land workouts by jumping in the deep end of the pool and do pool running. Pool running is a great way to work on your form. The water pressure will force you to focus on improving your running mechanics.

Also, focus on staying as relaxed as you can whether land or pool running. The best middle to long distance runners always look fluid and as if they are in a flow state. It is because they spent a higher percentage of their weekly mileage running at higher heart rates. Yes, easy running is till very important. Remember, the benefits of all your hard work are going to come from within the rest period. So, make sure to jog on those recovery days.

There is only so many times you can stress the energy systems of the body before you see diminish returns on your time investment. You should only be doing 1, hard speed workout per week. Hill repetitions and fartlek workouts are other examples of vo2 max workouts.

Your vo2 max is your body’s maximum oxygen uptake. It is running so aggressively that you can’t clear lactic acid faster than it is building up. Naturally, we have to take timed breaks between each one of our intervals. Again, the key tactic with longer tempo runs and doing speed workouts is it will get that goal 2.4km run time you have in mind, to feel easier.

Closing Thoughts

Would you like to keep in touch as you move through your NZ Army physical fitness testing? If so, make sure to subscribe to the RunDreamAchieve YouTube channel. My main goal with this channel is to create at least 2 new videos there each week. More importantly, to help military members as well as civilians to surpass their personal physical fitness goals.

I would also highly recommend to start implementing mental training into your routine. The vast majority of runners are not paying attention to this. Mental training is often times even more important than physical training. Remember, your goals have to occur in the mind before they will ever become reality in real life. So, start spending 10 to 15 minutes daily visualizing getting across the finish line with your goal time on the clock.

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