You don't start doing speed workouts and hill repetitions until you first build your aerobic base mileage. One of the biggest mistakes I saw Soldiers making is rushing the process. My top recommendation to get better at the 2 mile event is be strategic. Of course, times will vary based on the age of the Soldier. Soldiers who fall in the 17-21 age group category need to run a 2 mile time of 13:22 to earn 100 points. The ACFT score calculator listed above in the blue link also provides the acft 2 mile run standards.
LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE ACFT 2 Mile Run Standards So, you have to run more and at paces that are close to or significantly faster than goal 2 mile race pace. You can't run a legitimate 2 mile time by running once or twice per week. The same goes with running fast over 2 miles. That being said, if you stay consistent and continue to do sets of planks on a daily basis 60 seconds will no longer be a challenge. So, holding a 60 second plank when you are not in great shape is going to hurt. Remember, the body takes between 3 to 4 weeks to adapt to any physiological stress you are placing on it. 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) In addition, you have to learn to be comfortable being uncomfortable. So, doing planks on a regular basis will help you to maintain your form while running at sub-maximal and maximum efforts.
Pace sustainment is one of the biggest hurdles military members as well as civilians deal with. That being said, far more Soldiers have problems with their cardiovascular endurance. The acft plank standards are there to challenge you mentally and physically. The max score you can receive on the ACFT is 600 points. In comparison, the same aged Soldier needs to hold the plank for 3 minutes and 20 seconds in order to score 100 points. Remember, you need to score 60 points on each of the 6 events in order to pass. Soldiers who fall in the 45 year age group need to do a plank for 1 minute and 12 seconds to receive 60 points. So, you have to follow all of the fundamentals in order to be successful at middle to long distance running. Planks, doing push ups and strength training is a part of the success principle. So, we have to train a higher percentage of our weekly mileage at paces faster than goal 2 mile race pace. The faster we run the more lactic acid builds up. Military members as well as civilians need to have a strong core and upper both strength to run fast. Of course, the acft score calcuator will calculate the acft plank standards you need to meet. So, I created the new Army ACFT Embrace the Suck 2 mile course.
#Acft rest time how to#
I didn't see a running resource on the internet on how to run a faster 2 mile time. So, I have plenty of experience with our old APFT and the new Army combat fitness test (ACFT). I served over 20 years in the US Army on active duty. Are you seeking more information about the acft plank standards and aiming to run a faster 2 mile time? If so, welcome to Nutrition Geeks.
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