Nathan Pennington Running in The Distance

Plank Test | How to Run Faster 2 Mile on Your ACFT

Are you seeking how to hold longer on your plank test and run a faster 2 mile time on your army combat fitness test? If so, welcome to RunDreamAchieve. You may or may not be in the military. That being said, I hope that these running and fitness tips will help you succeed. I served over 20 years on active duty in the US Army. So, do understand the complexities and challenges that a military physical fitness test can bring. I didn't see an online resource to help military members (and civilians) run faster from the mile to the marathon.

So, created the new Army combat fitness 2 mile running course. The course consists of 9 modules comprised of 58 video lessons. I cover the exact strategies I was taught by 3 of the world's best distance running coaches. In addition, training tactics that helped me set personal bests from the 2 mile (9:27) to the marathon (2:19:35). The plank test on the new Army ACFT is one of 6 events. The 2 mile run is the last of the 6 events on the Army combat fitness test.

You may be in another branch of the military. So, your run distance may be less or more than 2 miles. The new Army combat fitness 2 mile running course is built to help you run faster over all distances. The reason being is the concepts I cover are universal from the mile to the marathon. Remember, a strong mid-section or core will help you sustain form more efficiently when running at faster paces.

How is Basic Plank Test Measured?

The plank test is a basic fitness challenge. You will want to keep your back straight and your elbows and arms straight in front of you. They are your support during the acft plank test. The acft score calculator does a nice job of showing Soldiers what time standards they need to hit. Remember, 100 points is the maximum points you can achieve in each of the events. Also, a score of 600 is a perfect score and one that enlisted Soldiers should strive to achieve.

plank test
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)

One of the biggest reason is additional promotion points you can earn. The vast majority of fitness experts you don't get much more benefits doing a plank longer than 30 seconds. Of course, a plank test usually is about how long you can hold. I personally think this event should be taken out of the Army ACFT like the leg tuck was. Army leadership, in their infinite wisdom, likes to change things up. So, it is what it is.

I would recommend focusing on doing consistent sit-ups to be better prepared for the army combat fitness test plank test. Of course, you may be a civilian or in another branch of the military. You may also be in another countries' military. If so, the new Army combat fitness 2 mile running course was built for you as well.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

Is Plank a Strength or Endurance Test?

The plank test is more a test of endurance rather than strength. You need to do the best you can to stay as relaxed as you can. In addition, maintain your form as the longer you hold the more anaerobic the test will become. Again, just focus on getting through this. It is probably the most mundane of the 6 events of the ACFT. The 2 mile is the last event of the ACFT. So, you definitely want to be in the best possible aerobic, anaerobic and mental shape as you can to get though these 6 events.

My top recommendation is to focus on a 4-week base-building phase first. The reason behind this strategy is to strengthen the muscles, tendons and ligaments of your body. You want to lesson the likelihood of getting injured. Also, you want to bypass the mistakes many other military members (and civilians) make. One of which is rushing your fitness. Remember, it takes between 21 days to 4 weeks for the body to adapt to any stressor being placed on it.

So, great fitness is not going to come in a matter of days but months and years. How strong is your belief in delayed gratification? The fact that you are here already tells me you are seeking excellence. I am certain that the training tips I cover in this new combat fitness 2 mile running course will help you succeed. You will be learning training methods that the world's top runners utilize to produce superior results.

Army ACFT 2 Mile Run Standards

Regardless what branch you are in or what your race distance is, pace sustainment is the end goal. So, you have to run a higher percentage of your weekly mileage at a higher heart rate. The world's top middle to long distance runner run around 40% of their volume at the anaerobic threshold or faster. We run between 85 to 89 percent of our maximum heart rate at our anaerobic threshold. So, you need to focus on lengthening your tempo runs out to around 5 miles or 8 kilometers for your 2 mile.

Are you in another military branch focused on the 1.6km to 4 mile distance? If so, the distance of your tempo runs should be worked out to around 5 miles. The reason being is you are running further than your goal race distance. In addition, it will help to make your goal race pace feel that much easier. Also, continually monitor the amount of muscular tension you are feeling while training. We can always consciously tell ourselves to relax, drop our arms and shoulders and maintain form while running.

Remember, the less muscular and mental tension the better the performance. The world's top sprinters to middle to long distance runners are masters of relaxation. So, focus on improving this aspect of your training as well and you will only continue to drop time.

How Do I Train for ACFT 2 Miles?

I always tell my athletes that a longer build-up is better than a shorter one. Again, 4 weeks minimum for easy base-building mileage first. The new Army combat fitness test concludes with a custom-built 16-week training plan revolved around your goal time. A legitimate training plan will take the guess work out of your preparation. You will know the correct workout paces you need to handle. In addition, why you are doing the workouts.

Again, I want to ensure I get more of you in the military (as well as civilians) dropping time. Also, performing at higher levels. Remember, the faster you run from the 1600m to the 4-mile distance the more competitive you will be in longer races like the Army 10 miler. Again, the acft plank test is over in a matter of minutes. So, hold your ground (literally), get through it and the other events and run a new PR over your specific race distance.

I cover all of the top methodologies including mental training and equipment changes to help you drop significant time. I didn't see an online running course built specifically for military members. So, my goal was to build the most in-depth course that I could. In addition, to share with you the top tactics some of the world's top runners I trained and lived with taught me.

Closing Thoughts

You also need to focus on speed development. The run events on these physical fitness tests are highly anaerobic in nature. You are not running an aerobic event like the half-marathon or marathon. That being said, the more you focus on training at your vo2 max the easier your race pace is going to feel. Also, the more competitive you will be in the above-listed longer races. We run between 95 to 105% of our maximum heart rate running at vo2 max.

You are running so fast at these efforts you can't clear lactic acid faster than it it building up. Naturally, we need to take rest breaks between track or road intervals. Again, the key is to recruit more fast twitch muscle fibers. Easy running does not produce this physiological effect. Fast running does. I highly recommend investing in a heart rate monitor. I use the Garmin 245 regularly. It helps me to focus on heart rate rather than being overly concerned with pace. Pace will take care of itself the fitter you become.

Would you like to keep in touch? If so, make sure to subscribe to the RunDreamAchieve YouTube channel. I make weekly videos there to help successful professionals such as yourself make the next big leap in their training and racing. I hope that this post on how to sustain a longer hold on your plank test and run faster has been helpful. Also, I also look forward to interviewing you after you finish this course and hearing about your new personal best.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE