Nathan Pennington Running in The Distance

Standing Power Throw & 2 Mile Run Tips

Are you seeking more tips to perform better on the standing power throw and 2 mile run? If so, welcome to RunDreamAchieve. I am certain that this post will be helpful to you. The new Army combat fitness test certainly poses a challenge for military members. My goal with this post is to share with you some running tips to help you drop significant time off of your current 2 mile personal best. The standing power throw measures explosive muscular power. Your goal is to throw a 10-pound ball as far as you can backward.

The new army combat fitness test consists of 6 events. The standing power throw, like many of the other events are anaerobic in nature. So, you have to really focus on form and explosiveness when it comes to events like this. How do you prepare for an event like this? Strength training is probably the best way. So, focus on push ups, upper body strength workouts, planks, sit ups and of course, running. You want to be in the best possible aerobic and anaerobic shape in order to perform the highest you can on the ACFT.

I didn't see a resource online for military members seeking to improve their cardiovascular endurance. So, created the new Army combat fitness 2 mile running course. It consists of 9 modules comprised of 58 video lessons. In addition, concludes with a custom-built 16-week training plan based on your specific run time goal. It also is supportive of military members in other branches in from other countries as well.

How Do You Max the Standing Power Throw?

You are going to max the standing power throw really on how you throw the ball. Form places a major role in throwing the ball further. For example, if your form is bad and you throw straight up your likelihood of throwing it far diminishes. In addition, if you get too excited and throw the bar backwards but it goes directly to the ground you also lower your chances of a descent throw. So, you want to focus on proper form and focus on throw up and out using your hips to provide more inertia.

Remember, there are 6 events in the ACFT. Also, the 2 mile run is your last event. The maximum score you can achieve is 600 points or 100 points in each of the six events. The minimum score is 360 or 60 points in each event in order to pass the new Army ACFT. Of course, you may be in another branch of the military. If so, your physical fitness test may be drastically different. Our US air force, coast guard and navy run 1.5 miles on their PT test. Our US marines run 3 miles. Are you in the Indian Army? If so, you run 1.6km or 1600m on your physical fitness test.

Plan Your Work and Work Your Plan

My goal in creating the new Army combat fitness test was to accommodate all branches and their respective run distances. The most important recommendation I can share is plan properly. You don't start doing speed workouts and tempo runs until you build your aerobic base first. So, start by spending 4 weeks running easy, aerobic mileage. You can also add in strides into your weekly routine as well. Strides are short, 50 to 100 meter sprints. The good news is they are too short to build up any large amounts of lactic acid.

I have worked to provide the proper 16 week training plan that is built into the new Army combat fitness 2 mile running course. Strides are most definitely a part of it. It is much easier to drop time off of your 1600m, 1.5 mile, 2 mile or 3 mile times if you know what workouts to do.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

What Muscles Does the Standing Power Throw Use?

The core, legs, shoulders and your back muscles are used the most in the standing power throw. You will have 2 opportunities for record throws before moving on to the next eveng. Can running help to improve your success rate in this event? Of course, I would also stay consistent in also doing regular sits ups and planks as well.

Air Force PT test 2022
MAJ (ret.) Pennington finishing as the top American and in 4th place overall at the 2007 California International Marathon in 2:19:35 (5:19 mile pace for 26.2 miles)

Again, you want a strong mid-section to help maintain your form while running and competing in this event as well. As mentioned above, strides will also help to improve your form for running. I would recommend doing 5-6x100m strides twice per week.

The way to find out what scores you need to hit on the Army ACFT is to use the acft score calculator. It will break down the performances you need to achieve in each event based on your age. Remember, the higher you score the higher your chances of earning promotion points. Are you an enlisted Soldier? If so, then you definitely want to aim for that perfect, 600 score. What is so powerful about doing strides on a routine basis? You will have spent several miles or kilometers at sprint paces over a 16 to 20-week training build up.

Army ACFT 2 Mile Run Standards

Your 2 mile run standards are going to vary based on your age. Again, check out the acft score calculator link above to confirm what times you need to run. My goal with this post and with the new 2 mile course is to help you to surpass your goal 2 mile times. Remember, the faster you run for 2 miles the more competitive you are going to be in the longer races like the Army 10 miler. Perhaps you are training for the Canadian army run event.

The end goal here is to improve the body's lactate tolerance. So, you want to sustain goal race pace longer and minimize slowing down. Running easy every day will not produce this physiological adaptation. You have to stress the energy systems of the body sufficiently. In addition, ensure that you are jogging on recovery days in order for adaptation to occur. Remember, it takes between 3 to 4 weeks for the body to adapt to any stress load you are placing on it.

I always stress to military members to not be in a rush. In addition, that a longer build up is better than trying to cram training into a matter of a few weeks. Again, I want you dropping significant time off of that 2 mile run, not a mere few seconds. How much would you confidence grow if you went from being a 15 minute 2-mile runner to a 12:45 2-miler? A major mistake I see military members making is simply not running enough quality mileage.

How Do I Train for ACFT 2 Miles?

As mentioned above, focus on easy, aerobic mileage first for at least 4 weeks. Again, you can do strides twice per week during this phase of your training. Strides will help improve your form and focus on explosive movement. You will need this in the other events as well. So, these, along with building your endurance will help you score higher. The new Army combat fitness test also concludes with a custom-built 16-week training plan. The plan will take the guesswork out of your preparation.

So, you will know what workouts to do in order to achieve your goal 2 mile time. Also, you'll know why you are doing the workouts. I also cover in the new 2 mile course everything I was taught by 3 of the world's top distance running coaches. One, of which, is the 1985 Boston Marathon champion who coached me when I was assigned to the Army World Class Athlete Program.

Focus on Longer Tempo Runs

How far has been the longest tempo run you have done in the past preparing for your physical fitness test? 2 miles? 3? My recommendation is work to a point where you can run 4 to 5 miles or about 8 kilometers at your anaerobic threshold. We are running between 85 to 89 percent of our maximum heart rate at this effort. Remember, quality over quantity. Faster running helps us to recruit more fast twitch muscle fibers. So, the more speed training we do the easier goal 2 mile race pace is going to feel.

Again, it takes about 4 weeks for the body to adapt to any stress load being placed on it. So, first adapt to handling a 2 to 3 mile tempo run before trying to go further. I discuss this in-detail in the army combat fitness 2 mile course. We want to recruit more fast twitch muscle fibers. You can only do this by training at the anaerobic threshold and running at your vo2 max. Your vo2 max is your body's maximum oxygen uptake. It is running at intensities so extreme we can only handle a few seconds to minutes at this effort.

What occurs from this is that your goal 2 mile race pace will not longer feel as demanding. So, you will be able to clear lactic acid father then it is building up. The result is you will run faster and slow down less achieving a new personal best which is the goal.

Closing Thoughts

I hope we can keep in touch. Make sure to subscribe to the RunDreamAchieve YouTube channel. I create new training and racing videos there weekly. So, make sure to stop in for new training tips. I want you to drop significant time off of your current 1600m, 1.6km, 1.5 mile, 2 mile, 3 mile (marines) and 4 mile (navy seals, rangers, special forces) times. I also want you to start paying attention to mental rehearsal. What you are aiming for has to start in the mind first.

The world's top runners combine both mental as well as physical training in order to produce superior run times. I credit mental training to running my PRs of 9:27 for 2 miles, 14:18 for 5K, 50:54 for 10 miles and 2:19:35 for the marathon. So, start spending 10 minutes on a daily basis visualizing yourself passing people.

In addition, getting across that finish line with your goal time on the clock. Lastly, continue to practice running relaxed and keeping your form together in training. Remember, less muscular and mental tension, the better your performance is going to be. Focus on running a negative split in your run event. So, aim at running the second half of your run faster than the first half. Also, watch your pacing. Far too many runners go out too aggressive in the early stages of their races. The result is they go into oxygen debt and are forced to slow down. Be smart and I know you will get a new personal best.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE