How To Run A Faster 2 Mile | Lose 3 to 4 min (Army APFT)

Run A Faster 2 Mile! Learn how to drop your 2 mile time by 3-4 min. Can be used for track and field or the Army APFT. Follow on IG @official_enlisted_ghost
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[billbkrify]

Being in the Army 10 years I can say this for a fact, and that is that you have natural born runners and people who no matter how much work they put in they always struggle. Best advice is to just run. Run 4 days a week and strive to if you cannot do so already to run for at least 30 min per run. Run park trails so you are running hills as well. You do not have to sprent. If you cannot run for 30 minutes then your goal should be to run atleast 20 minutes without comming to a walk, if you can make 20 then you can do 30. Eventually your legs release endorphins and you will experience what is called the runners high were all of a sudden you are in the zone and it feels quite easy. You do not want to just do a slow jog for the 30 minutes, add sprints into your run and push yourself harder every time you run, you will not die even though it feels like you will lol. Your brain is programed when your body feels discomfort to have you stop what it is that is making you experience this which will be running. Block this out and push harder, you will see right away that the body is capable of doing much more than you think. This will get easier and beleive it or not will become addicting, yes running will become addicting due to the chemicals that your body releases while running actually make you feel good afterwards and the brain will want this feeling all the time. By doing what I said above you will find that when your PT test time comes you will not be worried about the run at all because that 2 mile run will seem like a walk in the park. I have helped many with their run in the army and the only ones who did not succeed and end up discharged for PT failure were the ones who just did not care. If the army is a carrier you want then a 2 mile run will not stop you from being in it. God bless you all

[roncoon]

Hi, I am Retired US ARMY and I've got a little story for you. I was once assigned to a unit that did not do Daily PT exercises at all, but every 6 months a PT Test was still applied to all personnel. Well, I had once failed a PT Test while assigned to this unit. I passed the push ups and sit ups, but I failed the 2 mile run. Being that my unit did not do Daily PT, it did not have any Remedial PT programs for any individuals that failed PT Testing. Well, four months later, two months prior to next PT TEST, I bought a jump rope. I jumped rope for 15 minutes a day, everyday, until the next PT Test. I did not do any push ups or sit ups during this 6 month time frame after the failed PT Test either; I just jumped rope. Now here's the climax of the story. I not only passed the next PT Test, but I maxed the run, 100%, and improved on my push ups and sit ups and I didn't do any of them. Remember, I just jumped rope.

There's an old saying that the "Jump Rope is the Boxers Best Friend." I hate long distance running, by the way, and the Jump Rope literally saved the day. The best thing about the jump rope is not only that it is the best cardio exercise and a compound exercise also, but you can do it anywhere and at any time at your convenience. My advice to you and your friends is to get yourself a good jump; not a speed rope or a heavy weighted rope, but a good semi weighted jump rope. My personnel choice was the "Lifeline Jump Rope" by Bobby Hinds (US Fitness Hall of Fame). There are plenty like them on the market. Jumping rope is not easy and it is all about timing. You will feel like a complete oaf and want to quit. Remember when "ROCKY" first started jumping rope? It takes time. So, start off at 3 minutes to get your footwork and timing established, then increase gradually to 5 minutes, 10 minutes, to 15 minutes. This exercise alone will train and strengthen the most important muscle in your body, THE HEART. I like that training with a gas mask, depriving yourself of oxygen, though.

Take it easy, Ron Coon

[lowdieee]

If I dropped 3 or 4 minutes I would be the fastest person in the world

[alfredcastaneda]

His moderate pace is my race/fast pace 😭😭😭

[jayhalliday]

60 / 120's sprint for 60 seconds all out. Walk for 120 seconds. Then repeat for like 8 rounds 2-3 times a week. I went from a 16:38 to a 12:51 in 2 months

[chrisbenavidez]

12 years in infantry.... Gotta have a strong core and straight up run or swim alot... Theres really no other method to the madness

[javierroldan]

I used to run 4:00 mile now I run a 0:10 mile,

[Gentry]

Core workouts were the key for me. I stayed around 11mins and yes was already an athlete from college, when I joined. Never really got any faster, but made it alot easier to run doing core training. I had a friend that suggested lap swimming. I thought I was in shape until I tried to do a couple of laps without stopping, try it you'll see. It helped big time with my breathing and endurance, also I added running incline 1 mile runs with no times. I ran every 2 days, even if I had a company run, I ran in the evening. Did the swimming on the weekends. Overall this kept me in the 11min times for about 5 yrs at the beginning. After that, the BEER, NCO CLUB, WIFE, KIDS, and jumping out of those aircraft, took its toll on me and my

[parawill]

Listen, the APFT is 3 events with the run being the last event (I understand that a new test will be implemented soon, so I'm strictly going off the vid). The key for anyone to shave time off their run is to know how well they can do the push-ups and sit-ups without impacting their performance in the run. I've seen way too many troops during my 21 yr career listen to the bad advice given by their graders and other NCO's to essentially blow their wad in the first 2 events and then expect them to do well in the run.

I've always told my Soldiers that you PASS the test at the best of your ABILITY. A soldier needs to know their strengths and weaknesses, and if their run is a weakness, they need to know how to manage the first 2 events. They can't go to failure or shoot for the max score in those events knowing that their run is below average. Not many individuals are great in all 3 events and the guys that were in my platoon, I didn't worry about them. I focused on the individuals that weren't and I explained to them that a good start point is to hit the reps that would net them at least 80 pts in those first 2 events, and then give max effort in the run.

It's all a process and many troops have to build up over time in order to hit 270 and above on the APFT, but you should NEVER demand they do their "best" on the APFT. I demand that they pass all 3 events with a goal of 90 pts per event. I wanted them to strive towards being great in all 3 phases of the test, not max push-ups, get a 70 score for sit-ups, and then a 65 in the run. A better score would have been 85 for the push-ups, 80 for the sit-ups, and the run above 80. Conserve energy in order to put forth the best effort in the run and still score reasonably well and then build off of it over time. They would still have to work on push-ups and sit-ups because they directly affect the run during the APFT.

It is more of a psychological exercise because you have to have confidence after completing the other 2 events, especially if you are shooting for a high score.

[aldoe]

Great advice! I have been in the Army 19 years now and the last 8 years I have scored nothing but 300 every APFTs. I run 6 days a week 4 miles per day finishing between 26 to 29 minutes, I do 20 pull ups after, 100 pushups in 4 sets, 100 curls with 40 pound weights in 5 sets, 40 150 lb bench presses, 20 150 lbs overhead presses, and 50 crunches using 150 lbs of resistance. But with all this the main ingredient is DISCIPLINE!! you must make it a part of your life and especially watch what you eat. Enjoy life by all means. I slam down some beer and pizza on my cheat day. But during the week I eat moderately and healthy. But do not forget that the NEW pt test is coming soon! That will change what you must do. And your legs will be the main area of emphasis.

[mrhellotherehowareu]

What a cool life to be able to concentrate on your physical fitness all day.

[edwardelkins]

I was in the army back in the early 2000's . I got a 300 at basic, I kept it at 290 to 300 whole time I was in with exception of one test where I got dry heaves in the winter during one run, I got a 280 on that test. When I got out I have experimented a bit on the easiest ways to stay fit. Just something you might try for your run time, less running but you run faster instead of further, Try working on sprints, go to a track, walk around the track for a mile to warm up, do your stretches and warm ups, then sprint one hundred yard dashes, walk around the bend to the next 100 yard dash mark. do 100 then recover go do 200 the next time and keep that pattern until you can get your 2 miles in a sprint.

[jasona]

All I did was run 2 miles, 3 days a week and I knocked off 2 minutes!

[moviedude]

He's got an athletic stride, style. I don't see a stride like that very often

[darthamerica]

Good workout but this soldier is young and athletic. They only sure way to get better is to run and do strength training. Do it at least 3 x a week and make it part of your lifestyle. Make sure to drink water, sleep enough, listen to your body and try to eat right. It’s that simple.

[lavampire]

You guys were born bad assess, period. Not too many guys have the DNA to even be in the Army, let alone do 2 minutes of pushups, 2 minutes of situps and run 2 miles.

[LeSedici]

If someone would just yell Zonk at the starting line, I'd light the track on fire...#E4Mafia

[Bubbles]

One simple way: run for time. Every 2 days do it again and force the pace to take at least 5 to 10 seconds off. Hell, 20 to 40 in the 1st couple of weeks if you're a slow poke. Biggest gains are in the beginning. Always time it. That takes the lolly gagging out. 2 months later: prob 12 min 2 mile time. Many ways to do it. This is one

[thomaswhitmire]

The problem Soldiers face in getting their run time down is nobody knows how to train it. They just say run. It would be the equivalent of saying shooting more makes you better at shooting. While this is inherently true for everything, it's not all that helpful. There's alot to take into consideration. Stride length vs turnover rate to find the optimal running pace for that individual. Formation running at the slowest squad members pace isn't training properly, sure it's building cohesion but not lowering times.

[irobot]

My Ranger sergeant told me he doesn’t run anymore then 2 miles a week. He does sprints and his 2 mile is around a 11-12 but then again he’s also in the 75th reg🤷‍♂️