Sprint Drag Carry | Pro Tips to Run a Faster 2MR

Are you seeking how to get through the sprint drag carry and 2 mile run successfully? If so, welcome to RunDreamAchieve. I am glad you have made it here. I am former enlisted Soldier turned retired Army commissioned officer. So, I lived the APFT and ACFT experience just like many other military members. I didn’t see an online resource for military members seeking to run a faster 2 mile time. So, I created the Army combat fitness 2 mile running course. My goal was to create a course that would help military members set a new personal best over the 8 lap distance.

In fact, the course can help military as well as civilians run faster from the 1600m to the marathon. Of course, the focus is on the US Army ACFT but 99% of the content is revolved around how to run faster. I was very fortunate to have been coached and mentored by 3 of the world’s top distance running coaches. So, what I share in this course works. The running tips I share helped me to run 9:27 for 2 miles, 14:18 for 5K and 2:19:35. You are more than welcome to visit the about page if you would like to know more about my background.

ACFT Scoring

The Army combat fitness test consists of 6 events. The sprint drag carry, 3 repetition deadlift, plank, standing power throw, hand release push up and the 2 mile run. The maximum score you can achieve in each of the 6 events is 100 points or 600 total points. Remember, the higher you score on this test the higher your chance to earn additional promotion. So, there is an extra incentive for enlisted Soldiers. I would check out the acft score calculator to determine what scores you need to hit in each event.

What is the Order for the Sprint Drag Carry?

The objective of the sprint drag carry is to sprint up and back along a 25-meter lane. The key tactic here is to pace yourself. I can promise you that you will be heavily in oxygen debt if you choose not to pace yourself. Remember, the objective with this entire ACFT test is to pass. Of course, you can aim for a minimum of 60 points in each event to do the minimum.

That being said, US Soldiers are not average individuals. In fact, military members are some of the most disciplined, highly driven professionals in the world. You will drag a sled that weighs 90 pounds during the sprint drag carry event. In addition, will swap out the sled for 2, 40-pound kettlebell weights. So, this is a a highly anaerobic event much like the 2 mile run.

So, to be better at this event you should also focus on faster running too. Remember, the better aerobic and anaerobic running shape you get into the better off you will be. The Army combat fitness test helps ensure Soldiers are prepared to handle highly stressful situations. You need to move quickly, adjust to different bodily positions over terrain and stay in control.

Sprint Drag Carry Distance

As mentioned above, the sprint drag carry event is held over a 25-meter lane. So, you combine both pulling the 90-pound sled and 2, 40-pound kettlebell weights during this event. You need a high amount of strength and aerobic capacity for this event. Running more is one of the best ways to prepare for it. The reason being is you need to build stamina and you endurance for this event. It is over in a matter of a a fee seconds to minutes. That being said, it will feel like an eternity especially if you don’t pace yourself.

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 (5:19/mile for 26.2 miles)

The 2 mile run is the same. I created the new Army combat fitness test because I saw far too many military members having pace sustainment issues. A large reason for this is not enough consistent mileage being done. You are not going to run a fast 2 mile time by running once or twice per week. Of course, US Soldiers do morning PT every morning during the week. The problem is we don’t always run every day.

In addition, many military members are forced to do sprints and ability group runs that are conducted at too fast of paces. My top recommendation is to first run easy, aerobic mileage for 4 weeks. The reason is to ensure that you build your endurance. You shouldn’t be doing track or road intervals until you’ve first built your aerobic fitness. Remember, it takes between 21 days to 4 weeks for the body to adapt to any stress load you are placing on it.

Army ACFT 2 Mile Run Time

The new Army combat fitness test consists of 9 modules containing 58 video lessons. I cover every angle of competing well from the 1600m to the marathon in this course. Remember, the faster you run over 2 miles the more competitive you will be in longer races like the Army 10 miler. The course also concludes with a custom-made 16-week training plan built for your specific goal 2 mile time. Are you in the Indian Army seeking to run faster for 1600m? if so, this course will also help you as well.

I know our airmen, navy and coast guardsman focus on 1.5 miles and marines the 3 mile event. So, ensured to include every tactic and strategy I was taught to ensure these military member succeed as well. Yes, this course is also for our allied forces seeking to improve their cardiovascular endurance. The military physical fitness test will definitely test each military member, regardless of branch.

My goal is to help the athlete improve their lactate tolerance. Pace sustainment is one of the biggest hurdles we as athletes have to endure. So, the key tactic with this course is to help teach you to clear lactic acid faster than it is building up. The best middle to long distance runners make it look easy for a reason. They simply have spent a higher percentage of their weekly mileage at higher intensities. In fact, top runners run between 35 to 40 percent of their mileage at anaerobic threshold effort or faster.

How Do I Train for ACFT 2 Miles?

Focus on quality rather than quantity. Yes, we hear this all of the time but it is 100 percent correct. Remember, the 2-mile event is a highly anaerobic distance. It is over in a matter of minutes. So, you want to train at hear rates of at least 85 percent of your max heart rate more often. Longer tempo runs are essential if you really want to drop significant time off of your 2 mile. I would highly suggest investing in a heart rate monitor if I were you. I use the Garmin 245. It helps me to stay in the correct heart rate zone during my long runs and tempo runs.

What has been the longest tempo run you have done consistently preparing for your military physical fitness test? Are you even doing weekly tempo runs? If not, now is the time to start but only after you have built a strong foundation of aerobic mileage. Remember, the athletes who train smarter usually get better results. Hard training and high mileage is not always a guarantee you are going to succeed.

The key concept of this new course is that we want to use leverage. In addition, get better results by working smarter. You will be learning the top strategies I used to set personal bests from the mile (4.22) to the marathon (2:19.35). In addition, ways to bypass the mistakes that many military members and civilians are making.

Run More and Faster

Do not run long and slow every weekend for your long runs. A big mistake many runners make is running too much of their mileage too slow. Yes, it builds endurance and burns fat. What it won’t do is help you to run fast from the 1.6km distance to 4 miles if you are in the military. Special Forces and Navy Seals have to focus on running 4 miles on their fitness tests. Our US Marines run 3 miles on their physical fitness test (PFT).

So, to run fast and more efficient you need to recruit more fast twitch muscle fibers. The only way to do this is by way of speed training. For example, road or track intervals, hill repetitions and fartlek workouts. I cover all of these areas in-depth in the Army combat fitness 2 mile running course. Again, the aim is to teach the body to clear lactic acid faster than it is building up. Easy running won’t produce this physiological adaptation. Faster, anaerobic training will.

Lastly, make sure you are jogging on easy days. The benefits of the hard training you are doing today will occur several weeks and months from now, not days. Also, you can only push the body so hard so many times before diminished returns occur. I see far too many runners get this wrong. The army combat fitness 2 mile course will ensure you get it right. Anything worth doing is worth doing right the first time. Sadly, most of us have to get humbled before we learn to do it right.

Closing Thoughts

I would love to keep in touch with you and hear how your training and racing are going. Make sure to subscribe to the RunDreamAchieve YouTube channel. I am making new training, racing and mindset videos there, weekly. My aim there is to help runners such as yourself make the next big leap in their training and racing. How often are you focusing on mental training in your preparation? Remember, physical training is only 50% of the work.

It took mental training, rehearsal and tenacity to run a 2:19 marathon. It didn’t happen overnight. I also had to focus on my speed development to run 9:27 for 2 miles and 14:18 for 5K. The same goes for you. No one is going to hand you a fast time from the mile to the marathon. So, this course is built to help speed up your learning curve. In addition, to teach you what professional runners do in order to make it look so easy.

So, start spending 10 minutes daily visualizing yourself running at the level you are dreaming about. In addition, passing people, running relaxed and crossing the finish line in your goal time. The best time to do this is when you go to bed at night or when you first get up. It has to start in the mind before it will evert become a reality. I look forward to interviewing you on how this course went for you. Also, to hear about your new personal best.

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