Just enlisted in the Army at 34 yrs young and I've been working on my run time! Your videos have been a big help! I ship to Jackson in 2 wks. Thanks for all the tips bro!
@@alexarroyo3975 you're well positioned!! Once you're running in the pack that time will decrease - likely significantly. It's much easier to run quicker in a group as opposed to solo. Especially when the entire environment will be conducive to daily fitness. A vet told me after week 9 of BCT you'll be floating.
60 and 120’s sprints works as well.. I went from a 17:00 to a 15:30.. I do 60/120’s sprints about 8 times a day and if you can’t do that then do 30/60’s and build it up 💪🏾💪🏾
@Nick F. no, he literally does PT 8 times a day. He goes every 2 hours. Takes a shower after each one and does personal hygiene. He also puts on a fresh uniform after each workout too. So he literally goes thru 8 uniforms a day.
Something nobody ever considers for cardio and improvement for a run is jumping rope. You can speed it up, slow down run in place. It's helped me a lot. Not to mention it burns massive amounts of calories when done max effort.
Aye, jumping rope is practically an integral tradition for many striking sports (With Muay thai and Boxing being the most associated with it) but it seems to be much more niche outside of it, relegated to the unused pile of "fluff" HIIT exercises But hitting at least 200 to 500 doubles (cumulatively) per day does wonders and really breaks up the monotony Not to mention that it is one of the best prep exercises for preventing shin splints (along with explosive slow decline jumping bulgarian split squats) due to it familiarizing your calf, ankle and shin muscles to harder ground impacts while not going overboard like sprinting
@@forevereveru Do it in like 15 to 30 minute increments as intensely and as frequently as you can If you can aim do it in the morning, on your lunch break and in the evening, do so Start by learning how to skip rope with both feet and gradually start building up, shifting your weight and getting faster A really really good exercise that can serve you well for a long time is a double under (a double) where you do 2 full rope rotations in one jump Getting that rhythm is key and a way that people like to teach it is to actually hold the rope in one hand and pretend to skip, learning to hop around when you hear the rope hit the ground
Dude, you are a stud! My best 2 mile was 11:54. Only did it once and never got close again. Wanted to finally break 12 minutes, and my one mile split was 6:15. It pissed me off and I just went beast mode for that second mile. Won’t lie… it felt amazing passing all those guys on the second mile. 🙂
Your videos are always so uplifting with real-world actionable items. Your conviction that it will happen, and call for action to stick it out makes your videos always a treat to look forward to!
yeah man i used to be able to run alright 14:00 for the apft but during covid i just didnt keep training and my times were fucked like a good day is 18:00.heart rate jacks up to 170-180 where it used to be 145-160, i was at blc Feb. 2020 and we were practicing the acft and i was hitting a smooth 15:30~ the 2 times we ran it. but luckily I'm doing the all the things you just mentioned except i need a greater intake in carbs i was trying to get to around 13-14% body fat, i float between 16-17% right now. thanks for the great info
Two things cut a minute off my two mile time. One, work on your flexibility. And two, run 3 miles every other day sprinting between telephone poles then jogging between the next set of poles.
I started running 6mo ago but really started commiting the past few months. When i started i had to stop every 2 minutes. Right now my 2 mile is at 18:00. Im doing this for the fire academy in 4 weeks lol. I dont have to be the fastest but i do need to cut a couple minutes off!
I’m overweight and trying to practice the 1.5 mile for the navy in boot camp, Currently i’m almost 2 minutes off. At around a mile I can tell its the lack of nutrition, any ideas on what to eat the day of the 1.5 run? For overweight people. I’m currently around 29 BMI
What’s your biggest tip for getting ready for the 2 mile in 2 weeks? We just came off of pre deployment leave and haven’t done Army Pt In a while. I’ve been doing a lot of weight training but barely any cardio.
Just did a 11:34 as a 14 yo, and I want to improve it even more, idk if doing 8 miles instead of 6 miles on the weekend is the way to do, I also do a ladder sprite from 10 adding 10 at a time to 80 and back down
Oh thank you, idk if it was because I ran a half marathon at 4000 ft last weekend then went back down to sea level, but I want to improve to get under 11:30
Been working towards getting out of obesity and into the USMC for the last four months. It's great having videos like yours to help make sure I'm training the right way. The biggest thing I've noticed helping with running so far is exactly what you said about running further than your test distance. Thanks a lot for all the great advice!
Bro, it took me about 7-8 months to lose a little over 50lb. Finally leaving for basic August, 1. Just stay focused, consistent and don’t forget why you started! Good luck!👍🏾
Sprints. You want to get faster at any distance do sprints. In the last three weeks I’ve taken two of my new guys from 36 minute 4 miles to EIB qualifying 32 minute pace. We do 10 x400m with a 2 minute rest in between every Friday. Also we do a 4-5 miles run every Monday to build that aerobic capacity. Besides ruck on Thursday that’s all the running I make my guys do.
exactly...what I call LONG sprints (.25 mile max effort) with just enough rest to get your wind back. Seems to improve lactate clearance and gets you used to feeling like you're going to die...
Probably similar to you. during sprint intervals (i.e. light pole to light pole) I would wall squat on a pole until just before failure, then all out sprint to poll, brisk walk to poll, repeat. Simulates effects of running all the damn time (lactic acid) without killing your body beating on you feet, knees and lower back.
i been running for 11 weeks now and been running 1 mile and 2 mile and 3 miles runs. ran my first 3 mile in 51 minutes with a 17 minute pace which is terrible. my first 2 mile was 34 minutes and done this last week with a 28 minutes for 2 miles which has me still failing for my run. need to work on breathing. schins been hurting a little. 11 51 minutes i have gotten my mile down to with some times 13 minutes or so mile. just need some more advice on breathing and making my runs faster. i have also been doing sprints. hope to crush the next acft i do in a few months. so i can make sargent.
Trying to cut weight right before a PT test always backfires. Had almost the same situation as your guy happen. The only PT test I've failed in 10 years and ive vowed to never be that close again. Now im back to a normal weight and pumping out 14-15 minute 2 miles
Hey man I ran only 1.6 out of my 2.2 miles today because my legs just felt so heavy I know you have given out tips before but I just don’t know how to keep going but thank you my man and thank you for always being so helpful
Do yoga that focuses on the feet, hips, and knees. I suffer from sciatica and extremely flat feet and IT HELPS A LOT. I'm 265 lbs at 5ft 10" and I can push 2-3 miles nonstop and walk/run the remainder of the time, and THEN I do hills later on the same day! There are plenty of RUclips videos on how to stretch properly!
I bit late but if your legs feel heavy when you're running after a while take a 3/4 Day break. Do nothing for the first two days (the legs are fatigued and need time to recover) On the 3/4 day do some light jogging (1/4 miles), and some squats. You'll be fresh and ready on the fifth day.
Been training for a minute now at five miles, about to do the Stop Soldier Suicide run beginning June. Good way to raise awareness and prepare for the military! Two birds one rock.
I run often, I think if you’re looking to improve your running, you should be running 2-3x a week. If you NEED to walk, that’s OK, but I’d advise jogging to catch your breath, then picking back up the pace to deter bad habits.
I struggle with the weight factor which overall affects my running whether it’s cramps, pulling muscles or even straining what are some things I can do to combat this weight to improve my running ?
Here's a tip from an ancient 3x NCAA all american (my HS time was 8:53 in the 2 mile btw). Let's just presume you're already running at least once a day...else you're not really training. If you're not getting FASTER for 2-5 mile timed stuff, the workout that will give you the best gain in speed for your effort is 200s with full recovery. There's a way to do this that will make the difference. Head to the track and start hitting laps. You want to time the fast 200 and the recovery 200. The fast one will be brisk- but with the feeling you can do 15 more. Time the first recovery 200 and then try and do each brisk and recovery at the same pace. I found the sweet spot for gains on this was 12-16 laps. I personally used it as a medium workout where I could get a lot of miles in at pace and not destroy my body for the next workout which would be pretty serious (I was doing 90-100 mile weeks with about half of that below 5:10 mile pace). Why 200's work well is it will your legs heart and lungs as much time at its target pace as possible. You're not running my pace which was 30-35 for the brisk 200 and then finishing the lap in 1:20 (45 recovery), but those are the ratios. For reference- when I ran at U of O they had a variation of this where they'd do 8 laps at 30/40 which was a 9:20 2 mile (most of the team couldn't do it). Dillinger said Prefontaine used to rock that work out.
Hey congrats on hitting 2500 subscribers! Def gonna start incorporating runs to my workouts. It's one of those things i dont like committing a whole workout towards but adding it to the end of a lift is definitely doable
Adding a run to the end of a muscle focused workout is such a great tip. A great way to increase the frequency without feeling the need to use a different part of the day, or dedicate as many days solely to running.
You mentioned insight for people having trouble with weight control. Could you please help me? I was 354 I am down to somewhere around 196-198 and am in the process of joining. The problem is that I pretty much did it the way your friend was by eating straight salads and I am having a real hard time working out because of it. If you do read this comment. I thank you.
How do you overcome a stress fracture? I been out of running for about 3 months, which doesn't help with my 2 miles run for my ACFT. How can I train without putting stress on my left metatarsal. My run time was 1530, I'm 39. Last time I jog a m8le was 12 minutes only a mile. I'm worried that my run times is affected by this recovery time. En of Sep 2022 I hqve and ACFT to take? Any recommendations?
High school Cross country and long distance track do a lot of this. Track doesn't normally run hills but they do use the bleachers. We typically ran five or more miles in practice. Had a few different places we practiced for crosscountry one was almost exclusively hills, there were beach runs too, hills and sand my least favorite practices. And pasta night was the night before a race. 13:58 was my fastest 2 mile and up until senior year i was JV for Girls cross country and track. Varsity was obviously faster. And i knew one guy who ran a 2 mile for track in under 10 minutes. Of course that was the school record for a two mile. But yes, everything he talked about is used by high school athletes as well...at least it was were i went to school. Found this channel looking for new running music.l, while trying to get myself back into a running routine.
As far as sprints go that really helped me what I used to do I started with 30 60s where you sprint all out for 30 seconds and then walk for 60 seconds and repeat then move it to 60 120s. Where you sprint all out for 60 seconds and walk for 120 do that over and over.
I run like 1x a week and tried my 2mile and ran a measly 15min. Ship to osut July 12. Starting to train daily now. Goal to get it down to 12:30 before I leave
Gritty Soldier brings back a lot of memories lol from life in battalion lol. Doing wind sprints uphill running around a track in squad formation with last guy sprinting to front do that several times and you'll feel you know what death feels like. I can speak from experience for both. On runs if you drink too much night before and starting falling back a certain 6'2" Samoan would grab you by the throat and groin press you over his head without breaking stride and toss you into a tree and not look back. Always hydrate with water especially if you drink. I was one of the slower runners at 10:30 min for two miles because of a motorcycle accident. I have run a 26 mile marathon on a track by myself with no water etc out off sheer boredom to see if I could actually finish a marathon. No one believed me even though MPs who knew me kept going by on shift watching. They told me later it wasn't a 1/4 mile track it was 5/8 of a mile. So Alexa told me I actually ran 64 miles out of sheer boredom not 26. Run till you drop them run some more! Great training and advice always enjoy it from you. I have new legs now nice shiny titanium and carbon fiber so trying to wake my muscles up and get them motivated again.
Hey bro. I’m a fat boy entering the army right at 26% body fat. When you mentioned about carbs before running to comment if I struggle with weight. So this is why I’m commenting. What do you recommend. Also thank you for the video!!!
Hey gritty, i have a firefighter agility test in march, which will consist of pushups/situps/hosecrawl/climb 75ft/ and last a mile and a half run in 15min or less........i am 5'9 164lbs... can you give me a running plan so i can be prepared to pass it, because i really want to be a firefighter......
If tape is getting you I think you’ll need to slim down. Calculate your macro needs and stick to that for a month or so, it should help you dial down your caloric intake appropriately to maximize training while losing extra weight.
Sgt E5 87 to 95, EOD Aviation... Lol. It was all about getting 60 points back then. Pu su 2mi run. Thx u for your sevice and sharing your journey to 4 star General 🌟🌟🌟🌟
im 5'6 and reaching above 4.7mph is pretty hard for me, so ima aim for a 1:30 quarter mile for a week, or until i get it, then try a 3 minute half mile so i can try and reach my 8:30 minute 1 mile timing thanks bro
Love your channel, just started running and everything you have said has helped me tremendously. Hoping to start Rucking in a months time following your solid advice. Keep up the fantastic content mate 🤙🇦🇺
My track coach used to tell us to control our breathing and keep an even stride. I usually try to breath through my nose as much as possible, in for 3 steps out for 4. I'd like to hear if I helped at all 😁👍🏼
@@dylankeel2823 I'll try that pattern. I've never really known how quickly to breathe, just that I should use my nose as much as possible and not my mouth. Thanks for sharing
Hey so I’ve been working on my h/w along with the ACFT. I’m not 100% ready for the ACFT but I have an unexpected one next Sunday. Todays Friday. What advice do you have ? I’m also trying to shed weight and I seen your advice on not just eating salad each day. So far I’ve been eating from 12pm-8pm and eating less carbs.
6'0 160LBS, 10:30-11MIN 2 mile after a hard workout. My advice... pace yourself... if yk you can't do a full speed 2 mile don't hold yourself to those standards go at your own pace and when you get towards the end give it your all. Day by day increase your pace but don't K yourself. For stamina, don't just go 2 miles do 2.5 train your body to go past its limit, and last but not least hydrate but don't fill yourself too much with food.
How you don't have more views than this? I'm going in the ANG & my girl the ARNG, and man you make this so inspiring. I hope you become an instructor 1 day
Here's my current plan: 2 to 3 weeks plan 1 mile full effort run, walk about a half of mile then do it again (1 mile full effort run). 4 to 5 week plan 1.25 mile full effort run, walk about a half of mile thrn do it again (1.25 mile full effort run). 6 to 7 week plan 1.5 mile full effort run, walk a half of mile and do it again. 8 to 9 week plan 1.75 mile full effort run, walk a half of mile and do it again. 10 to 11 week plan 2 mile full effort run! Every day until ACFT! I might slim down those weeks because im already a runner.
I am going to 15T transition school for 6 weeks in AZ and right as I get back to my unit in UT I have a pt test. My last test I scored 550 without training purely for the ACFT. I worry about the 2 mile run because Arizona is at 2300 feet and Utah is 4300 feet. Anyways ill be buying your ACFT program and ill let you know how it goes!
Run a quarter mile then do 8 burpees (as fast and explosive as you can) a 50 yard farmers walk with about 40lbs in each hand (as fast as possible about 80% effort) then a 50 yard sprint (70% effort) Rest 2-3 minutes Then repeat Do this as many times as you can in an hour Do this twice a week for 3 weeks then retest yourself; if you make more than a 10% improvement on your 2 mile then start adding a weight vest (5-10 lbs at a time) or some gear/TA-50 to the entire routine This will not only help increase your run but also some of your other ACFT exercises and your ruck march
Currently training for the Army. My first job choice is 68w (combat medic) but my second option if it’s not available is 18x (special forces candidate). I’ve never been a runner so I need to train my 2 mile bad. This video helped a lot thank you sir
Served back in 72-83 bumbed out I got a medical I did go Airborne, Definitely the best years of my life ! Now, in my 70s I started going to the Gym, found my old Alice Pack & web gear, starting to go "Rucking" there was a day when I smoked 2 packs a day, downed a case of beer on weekends & Ran P.T. before morning Chow.
how do you stop getting shin splints after runs? I weigh 135 lbs (so weight isn't causing it) and have been working on running for months and I feel better but still can't really run daily without getting them. While they slow me down I can still handle it, but I'm worried about getting stress fractures from overdoing it Lately I've been running different distances on Mondays, Wednesdays, and Fridays and I've had way less issues with shin splints but I'm not improving as fast as I would like to. I know in order to improve I need to run more frequently, but running too much is going to cause injury I think
I'm in the same boat as you...literally. I have my physical test on 10/14. I have shin splints and had them for awhile. I use leg compressions and rotate between 3 pairs of running shoes. I run 4-5x a week. My advice? Push through it...carefully. Yes, they hurt when you first start running but as your body gets warm, it goes away. And I'm 6'3 at 251. I was 272 in May 2023. You can still run but ICE, ICE, ICE at least 3 times a day. I don't do heat therapy. After I ice, I stretch my shins. I tap into my inner David Goggins and just push. You got it and you're not alone. Go after it!
@@drumma4lyfe06 Thanks! I'm leaving for basic Sunday, so I probably won't be able to try this stuff while I'm there, but I'll keep this in mind during AIT and stuff. I want to work out a ton while I'm there so this info will be helpful
I have been looking for something like this. I just started running 3 miles last week, from 1.5 miles. I never knew that sprints were important for time. I've just been trying to run 3 miles at a decent clip. Currently, I'm doing the run/walk method. Run as far as I can and then walk for 30 seconds.
No sprints. Sprints high risk of hamstring tear. And it can take 5 to 8 months to fully recover. Just increase mileage and your 2 mile run will be faster
A lot of people in the comments struggle to run for distance. If you’ve got time to prep I recommend running for time first. When I started training for half-marathons, I did a 30 minute non-stop run 3x/week then SLOWLY built that up to 90 minutes + a fourth long slow run on Sundays for 120+ minutes/week. Once you hit 90min regularly your mile time will generally improve (mine did by 3 entire minutes). From there hill sprints, mixing in plyo-work with kettlebells and jump rope really leveled things up.
This is a little old, but i totally believe you know what you're talking about. I've been i cant seem to run longer than 45 seconds to a min what can i do to be able to run without all the walking ive been doing this 10 mile walk as often as i can with some running in it but been trying to do this for quite awhile
So I’m re enlisting my exact issue was getting taped and being absolutely shot the first 400m of a 2 mile. How do I balance losing weight and having energy for those day runs. Even during regular army days?
![Tee Grizzley - Blow for Blow (feat. J. Cole) [Official Video]](http://i.ytimg.com/vi/wNLN5xsx5dc/mqdefault.jpg)
Just enlisted in the Army at 34 yrs young and I've been working on my run time! Your videos have been a big help! I ship to Jackson in 2 wks. Thanks for all the tips bro!
Congrats!! I enlist soon right before bday 33 as a mom with 3, so I've been working on improving my runs big time. Fort Moore/Benning for me.
I’m 32 and I’m about to enlist as well so o know what you’re going through I’m stuck at 25 mins for 2 miles
@@alexarroyo3975 you're well positioned!! Once you're running in the pack that time will decrease - likely significantly. It's much easier to run quicker in a group as opposed to solo. Especially when the entire environment will be conducive to daily fitness. A vet told me after week 9 of BCT you'll be floating.
@@winig5558 thank you for the encouragement! I am running 2 miles a day I went from 30 mins to 25mins in a matter of 2 weeks so I’m pushing !
@@alexarroyo3975hey. I’m 31, leaving for BCT on the 20th of this month. My time for the 2 miles is about the same as yours. How was basic for you?
60 and 120’s sprints works as well.. I went from a 17:00 to a 15:30.. I do 60/120’s sprints about 8 times a day and if you can’t do that then do 30/60’s and build it up 💪🏾💪🏾
@Nick F. I think he means 8 sets of 60/120s. Maybe around 30 min of work
Hi! @Tobias, how long it took you to get to 15:30?
@@junkremovaldemolition4less166 after training for a month in a half straight.. mind you I ran every other day
@Nick F. no, he literally does PT 8 times a day. He goes every 2 hours. Takes a shower after each one and does personal hygiene. He also puts on a fresh uniform after each workout too. So he literally goes thru 8 uniforms a day.
@@junkremovaldemolition4less166 It took fifteen minutes and thirty seconds to reach 15:30.
Something nobody ever considers for cardio and improvement for a run is jumping rope. You can speed it up, slow down run in place. It's helped me a lot. Not to mention it burns massive amounts of calories when done max effort.
Nobody?
Aye, jumping rope is practically an integral tradition for many striking sports (With Muay thai and Boxing being the most associated with it) but it seems to be much more niche outside of it, relegated to the unused pile of "fluff" HIIT exercises
But hitting at least 200 to 500 doubles (cumulatively) per day does wonders and really breaks up the monotony
Not to mention that it is one of the best prep exercises for preventing shin splints (along with explosive slow decline jumping bulgarian split squats) due to it familiarizing your calf, ankle and shin muscles to harder ground impacts while not going overboard like sprinting
Can you share your jumping rope plan? How many and how often? A lost beginner here 😅
@@forevereveru Do it in like 15 to 30 minute increments as intensely and as frequently as you can
If you can aim do it in the morning, on your lunch break and in the evening, do so
Start by learning how to skip rope with both feet and gradually start building up, shifting your weight and getting faster
A really really good exercise that can serve you well for a long time is a double under (a double) where you do 2 full rope rotations in one jump
Getting that rhythm is key and a way that people like to teach it is to actually hold the rope in one hand and pretend to skip, learning to hop around when you hear the rope hit the ground
Lol
Dude, you are a stud! My best 2 mile was 11:54. Only did it once and never got close again. Wanted to finally break 12 minutes, and my one mile split was 6:15. It pissed me off and I just went beast mode for that second mile. Won’t lie… it felt amazing passing all those guys on the second mile. 🙂
Lol it does feel good to pass others
There is Gold in your advise. Nothing fancy, just good solid work. It all comes back to the basics.
I took my ACFT last Tuesday. I got a 12:52 on the run. I look forward to cutting that time down to a 12 in the near future 💪
Hell yeah man! Good job! Sub-13:00 club 😉
Did the army phase out apft??
What was your height and weight when you did it? And any training tips for how to succeed?
Your videos are always so uplifting with real-world actionable items. Your conviction that it will happen, and call for action to stick it out makes your videos always a treat to look forward to!
Thanks for that, I’m glad they are motivating you to get better! 💪
I'd love to see a month or 2 training plan. I struggle finding a good workout plan that works with the military.
Information over quality all day
yeah man i used to be able to run alright 14:00 for the apft but during covid i just didnt keep training and my times were fucked like a good day is 18:00.heart rate jacks up to 170-180 where it used to be 145-160, i was at blc Feb. 2020 and we were practicing the acft and i was hitting a smooth 15:30~ the 2 times we ran it. but luckily I'm doing the all the things you just mentioned except i need a greater intake in carbs i was trying to get to around 13-14% body fat, i float between 16-17% right now. thanks for the great info
Two things cut a minute off my two mile time. One, work on your flexibility. And two, run 3 miles every other day sprinting between telephone poles then jogging between the next set of poles.
Cool, going to give sprints a shot
I started running 6mo ago but really started commiting the past few months. When i started i had to stop every 2 minutes. Right now my 2 mile is at 18:00. Im doing this for the fire academy in 4 weeks lol. I dont have to be the fastest but i do need to cut a couple minutes off!
I'm a big dude. Cornbread fed. I need help with picking up speed and dropping weight
Thank you for this
If my entire neighborhood is hilly, what should I do? I feel like its too easy because its constantly downhill or uphill.
Hey man I’m a little over wait and I struggle with keeping up what do you recommend, I ship in a week to fort Jackson.
I’m overweight and trying to practice the 1.5 mile for the navy in boot camp, Currently i’m almost 2 minutes off. At around a mile I can tell its the lack of nutrition, any ideas on what to eat the day of the 1.5 run? For overweight people. I’m currently around 29 BMI
Trying to get unde 18 minutes myself
And I'm struggling to lose weight to pass tape. 😮💨
What’s your biggest tip for getting ready for the 2 mile in 2 weeks? We just came off of pre deployment leave and haven’t done Army Pt In a while. I’ve been doing a lot of weight training but barely any cardio.
My issue rn as well haven’t ran since being deployed ran the worst two mile ever today only have a week left
Great vid. What's your height and weight?
I know that Thai Fighters in Thailand run 6 miles 6 days a week. They rest one day. Is this cool?
Just did a 11:34 as a 14 yo, and I want to improve it even more, idk if doing 8 miles instead of 6 miles on the weekend is the way to do, I also do a ladder sprite from 10 adding 10 at a time to 80 and back down
Wow keep that up man!
Oh thank you, idk if it was because I ran a half marathon at 4000 ft last weekend then went back down to sea level, but I want to improve to get under 11:30
Bro wtf
@@lisascott6318 i just did 10:54 on Friday
I am here because I failed the 2-mile run in the Philippine Army.
how do you feel about 1mile repeats?
I do them a lot. I see that as a more advanced option however.
Been working towards getting out of obesity and into the USMC for the last four months. It's great having videos like yours to help make sure I'm training the right way. The biggest thing I've noticed helping with running so far is exactly what you said about running further than your test distance. Thanks a lot for all the great advice!
Your welcome brother glad it’s useful to you!!
Bro, it took me about 7-8 months to lose a little over 50lb. Finally leaving for basic August, 1. Just stay focused, consistent and don’t forget why you started! Good luck!👍🏾
@@robertdiaz2386hell yeah dude good shit
Sprints. You want to get faster at any distance do sprints. In the last three weeks I’ve taken two of my new guys from 36 minute 4 miles to EIB qualifying 32 minute pace. We do 10
x400m with a 2 minute rest in between every Friday. Also we do a 4-5 miles run every Monday to build that aerobic capacity. Besides ruck on Thursday that’s all the running I make my guys do.
exactly...what I call LONG sprints (.25 mile max effort) with just enough rest to get your wind back. Seems to improve lactate clearance and gets you used to feeling like you're going to die...
What helped me was incorporating bodyweight squats/lunges on runs. Really knocks your legs out and builds that mental toughness.
Probably similar to you. during sprint intervals (i.e. light pole to light pole) I would wall squat on a pole until just before failure, then all out sprint to poll, brisk walk to poll, repeat.
Simulates effects of running all the damn time (lactic acid) without killing your body beating on you feet, knees and lower back.
I swear every question I have, this guy has a video for. Great work.
💪
Lol seriously
i been running for 11 weeks now and been running 1 mile and 2 mile and 3 miles runs. ran my first 3 mile in 51 minutes with a 17 minute pace which is terrible. my first 2 mile was 34 minutes and done this last week with a 28 minutes for 2 miles which has me still failing for my run. need to work on breathing. schins been hurting a little. 11 51 minutes i have gotten my mile down to with some times 13 minutes or so mile. just need some more advice on breathing and making my runs faster. i have also been doing sprints. hope to crush the next acft i do in a few months. so i can make sargent.
Trying to cut weight right before a PT test always backfires. Had almost the same situation as your guy happen. The only PT test I've failed in 10 years and ive vowed to never be that close again. Now im back to a normal weight and pumping out 14-15 minute 2 miles
Hard lesson to learn but a good one!
Hey man I ran only 1.6 out of my 2.2 miles today because my legs just felt so heavy I know you have given out tips before but I just don’t know how to keep going but thank you my man and thank you for always being so helpful
Just keep getting out there man. Keep going.
Much appreciated
Do yoga that focuses on the feet, hips, and knees. I suffer from sciatica and extremely flat feet and IT HELPS A LOT. I'm 265 lbs at 5ft 10" and I can push 2-3 miles nonstop and walk/run the remainder of the time, and THEN I do hills later on the same day! There are plenty of RUclips videos on how to stretch properly!
I bit late but if your legs feel heavy when you're running after a while take a 3/4 Day break. Do nothing for the first two days (the legs are fatigued and need time to recover) On the 3/4 day do some light jogging (1/4 miles), and some squats. You'll be fresh and ready on the fifth day.
Run slower
Been training for a minute now at five miles, about to do the Stop Soldier Suicide run beginning June. Good way to raise awareness and prepare for the military! Two birds one rock.
Wow! Simple yet very effective advice. Can’t wait to apply all of this. I’ve got my ACFT tomorrow
Crush it!
Is walking allowed ? Sounds like a crazy question but is the workout diminished if you walk during it. How often should you run ?
I run often, I think if you’re looking to improve your running, you should be running 2-3x a week. If you NEED to walk, that’s OK, but I’d advise jogging to catch your breath, then picking back up the pace to deter bad habits.
@@GrittySoldier thanks, ill start getting after it
It takes me 26 min to run 2 miles so i laughedy ass off when you said you do it in 11. Freaking impressive
me to
My fastest 2 Mile time is 14:34
It takes me 10 minutes in total
Your not running then. I'm 33 I started doing 2mile run 1x week for cardio, I hover around 13.50
@@Roboticpycoticnot everyone is going to be running that speed as a beginner...but kudos to u
I struggle with the weight factor which overall affects my running whether it’s cramps, pulling muscles or even straining what are some things I can do to combat this weight to improve my running ?
Here's a tip from an ancient 3x NCAA all american (my HS time was 8:53 in the 2 mile btw). Let's just presume you're already running at least once a day...else you're not really training. If you're not getting FASTER for 2-5 mile timed stuff, the workout that will give you the best gain in speed for your effort is 200s with full recovery. There's a way to do this that will make the difference. Head to the track and start hitting laps. You want to time the fast 200 and the recovery 200. The fast one will be brisk- but with the feeling you can do 15 more. Time the first recovery 200 and then try and do each brisk and recovery at the same pace. I found the sweet spot for gains on this was 12-16 laps. I personally used it as a medium workout where I could get a lot of miles in at pace and not destroy my body for the next workout which would be pretty serious (I was doing 90-100 mile weeks with about half of that below 5:10 mile pace). Why 200's work well is it will your legs heart and lungs as much time at its target pace as possible. You're not running my pace which was 30-35 for the brisk 200 and then finishing the lap in 1:20 (45 recovery), but those are the ratios. For reference- when I ran at U of O they had a variation of this where they'd do 8 laps at 30/40 which was a 9:20 2 mile (most of the team couldn't do it). Dillinger said Prefontaine used to rock that work out.
Hey congrats on hitting 2500 subscribers! Def gonna start incorporating runs to my workouts. It's one of those things i dont like committing a whole workout towards but adding it to the end of a lift is definitely doable
Thanks! My man! 💪
Adding a run to the end of a muscle focused workout is such a great tip. A great way to increase the frequency without feeling the need to use a different part of the day, or dedicate as many days solely to running.
You mentioned insight for people having trouble with weight control. Could you please help me? I was 354 I am down to somewhere around 196-198 and am in the process of joining. The problem is that I pretty much did it the way your friend was by eating straight salads and I am having a real hard time working out because of it. If you do read this comment. I thank you.
The best way to run two miles fast is to run fast. Haha
What do you think about using treadmills for interval running workouts right after a lifting workout?
Perfectly fine! I use the treadmill all the time.
Re enlisting into the national guard left active duty in 2017 . This was very helpful. Thanks 🙏🏿
When you do this do you need to go through training again?
How do you overcome a stress fracture? I been out of running for about 3 months, which doesn't help with my 2 miles run for my ACFT. How can I train without putting stress on my left metatarsal. My run time was 1530, I'm 39. Last time I jog a m8le was 12 minutes only a mile. I'm worried that my run times is affected by this recovery time. En of Sep 2022 I hqve and ACFT to take? Any recommendations?
High school Cross country and long distance track do a lot of this. Track doesn't normally run hills but they do use the bleachers. We typically ran five or more miles in practice. Had a few different places we practiced for crosscountry one was almost exclusively hills, there were beach runs too, hills and sand my least favorite practices. And pasta night was the night before a race. 13:58 was my fastest 2 mile and up until senior year i was JV for Girls cross country and track. Varsity was obviously faster.
And i knew one guy who ran a 2 mile for track in under 10 minutes. Of course that was the school record for a two mile.
But yes, everything he talked about is used by high school athletes as well...at least it was were i went to school.
Found this channel looking for new running music.l, while trying to get myself back into a running routine.
As far as sprints go that really helped me what I used to do I started with 30 60s where you sprint all out for 30 seconds and then walk for 60 seconds and repeat then move it to 60 120s. Where you sprint all out for 60 seconds and walk for 120 do that over and over.
@GrittySoldier What would your advice be to someone who is overweight and doing keto while trying to improve run time?
i run 15-20 miles a week.
5-6 mile run day
lift
Interval sprints at an incline 45 sec ea. x 12 -20 sets
lift
run a 2mi for time.
lift
Repeat.
I run like 1x a week and tried my 2mile and ran a measly 15min. Ship to osut July 12. Starting to train daily now. Goal to get it down to 12:30 before I leave
Do sprints. Hardest thing to start doing. How can I get over outside judgement of being "highspeed".
Haha the struggle to not say mindf**k was real.
Good video great content
Gritty Soldier brings back a lot of memories lol from life in battalion lol. Doing wind sprints uphill running around a track in squad formation with last guy sprinting to front do that several times and you'll feel you know what death feels like. I can speak from experience for both. On runs if you drink too much night before and starting falling back a certain 6'2" Samoan would grab you by the throat and groin press you over his head without breaking stride and toss you into a tree and not look back. Always hydrate with water especially if you drink. I was one of the slower runners at 10:30 min for two miles because of a motorcycle accident. I have run a 26 mile marathon on a track by myself with no water etc out off sheer boredom to see if I could actually finish a marathon. No one believed me even though MPs who knew me kept going by on shift watching. They told me later it wasn't a 1/4 mile track it was 5/8 of a mile. So Alexa told me I actually ran 64 miles out of sheer boredom not 26. Run till you drop them run some more! Great training and advice always enjoy it from you. I have new legs now nice shiny titanium and carbon fiber so trying to wake my muscles up and get them motivated again.
Hello sir. Need tips for loosing weight im a little on the heavy side what do you recommend.
Great video!
How would you program runs during a given week? Like 2 sprint days and 1 long distance day?
I would do 1 sprint day a week, 2 easy long distance days, and once focused on your 2-mile time specifically.
My new Hokas just got delivered today. Will be incorporating these tips into my running now that I have some proper shoes.
Hey bro. I’m a fat boy entering the army right at 26% body fat. When you mentioned about carbs before running to comment if I struggle with weight. So this is why I’m commenting. What do you recommend. Also thank you for the video!!!
One more comment for the algorithm 💪🏾
Hey gritty, i have a firefighter agility test in march, which will consist of pushups/situps/hosecrawl/climb 75ft/ and last a mile and a half run in 15min or less........i am 5'9 164lbs... can you give me a running plan so i can be prepared to pass it, because i really want to be a firefighter......
grittysoldier.com/products/run-faster-training-program
👍
Nah we are here to see those chest hairs
I knew it!
Great tips! Thanks the advice.
I'm definitely one of those that struggle with tape and ht/wt. I can pass the ACFT but just have issues with tape. What would you suggest?
If tape is getting you I think you’ll need to slim down. Calculate your macro needs and stick to that for a month or so, it should help you dial down your caloric intake appropriately to maximize training while losing extra weight.
I’ve always noticed that high intensity interval sprints has helped my distance running even more than distance running itself.
What is your 2 miles time?
Fun fact my post office is exactly two miles from my house. So I will be able to check my time when I win the RANGER PACK
Sgt E5 87 to 95, EOD Aviation... Lol. It was all about getting 60 points back then. Pu su 2mi run. Thx u for your sevice and sharing your journey to 4 star General 🌟🌟🌟🌟
😂
started running 4-6 miles a day after i found your channel
Hey, I'm a guy that have a issue being overweight...what can I do from a diet and training standpoint...thanks in advance...
www.precisionnutrition.com/nutrition-calculator
⬆️ Do this and stick to it! 💪
I want to join SF but my two mile is like 19 minutes
I’m doing the six week run faster program... should i add a run to the end of that?
im 5'6 and reaching above 4.7mph is pretty hard for me, so ima aim for a 1:30 quarter mile for a week, or until i get it, then try a 3 minute half mile so i can try and reach my 8:30 minute 1 mile timing thanks bro
Love your channel, just started running and everything you have said has helped me tremendously. Hoping to start Rucking in a months time following your solid advice. Keep up the fantastic content mate 🤙🇦🇺
Thanks man, keep crushing it! 🤘
Jesus Christ is the way the truth and the life
Running is not my problem, its my breathing. Legs are fine, I could run all day if I new how to breathe.
My track coach used to tell us to control our breathing and keep an even stride. I usually try to breath through my nose as much as possible, in for 3 steps out for 4. I'd like to hear if I helped at all 😁👍🏼
@@dylankeel2823 I'll try that pattern. I've never really known how quickly to breathe, just that I should use my nose as much as possible and not my mouth. Thanks for sharing
Solid points. Thanks.
Advice for those who struggle more with making weight but want to be able to have the energy necessary to get through all of the fitness?
Hey so I’ve been working on my h/w along with the ACFT. I’m not 100% ready for the ACFT but I have an unexpected one next Sunday. Todays Friday. What advice do you have ? I’m also trying to shed weight and I seen your advice on not just eating salad each day. So far I’ve been eating from 12pm-8pm and eating less carbs.
6'0 160LBS, 10:30-11MIN 2 mile after a hard workout. My advice... pace yourself... if yk you can't do a full speed 2 mile don't hold yourself to those standards go at your own pace and when you get towards the end give it your all. Day by day increase your pace but don't K yourself. For stamina, don't just go 2 miles do 2.5 train your body to go past its limit, and last but not least hydrate but don't fill yourself too much with food.
Thoughts on 800 meter intervals?
Absolutely a good thing.
Is there a way I can private message you? I have a bit of stuff I would like to discuss about my running.
How you don't have more views than this? I'm going in the ANG & my girl the ARNG, and man you make this so inspiring. I hope you become an instructor 1 day
Here's my current plan:
2 to 3 weeks plan
1 mile full effort run, walk about a half of mile then do it again (1 mile full effort run).
4 to 5 week plan
1.25 mile full effort run, walk about a half of mile thrn do it again (1.25 mile full effort run).
6 to 7 week plan
1.5 mile full effort run, walk a half of mile and do it again.
8 to 9 week plan
1.75 mile full effort run, walk a half of mile and do it again.
10 to 11 week plan
2 mile full effort run! Every day until ACFT!
I might slim down those weeks because im already a runner.
Last ACFT I did 11'49", I'm aiming sub 11'30" and ultimately sub 11
You got it
I am going to 15T transition school for 6 weeks in AZ and right as I get back to my unit in UT I have a pt test. My last test I scored 550 without training purely for the ACFT. I worry about the 2 mile run because Arizona is at 2300 feet and Utah is 4300 feet. Anyways ill be buying your ACFT program and ill let you know how it goes!
Thanks.
How many days a week do u run?
Give me some tips please
Why does everyone talk about training for the event, but don’t mention run technique or pacing during the event. -_- that’s all I’m looking for…
Any tips for not losing too much weight while training for APFT and SFAS? I’m a slim guy 5’11 163lb.
Run a quarter mile then do 8 burpees (as fast and explosive as you can) a 50 yard farmers walk with about 40lbs in each hand (as fast as possible about 80% effort) then a 50 yard sprint (70% effort)
Rest 2-3 minutes
Then repeat
Do this as many times as you can in an hour
Do this twice a week for 3 weeks then retest yourself; if you make more than a 10% improvement on your 2 mile then start adding a weight vest (5-10 lbs at a time) or some gear/TA-50 to the entire routine
This will not only help increase your run but also some of your other ACFT exercises and your ruck march
Currently training for the Army. My first job choice is 68w (combat medic) but my second option if it’s not available is 18x (special forces candidate). I’ve never been a runner so I need to train my 2 mile bad. This video helped a lot thank you sir
you went in yet? i ship off for 11x for airborne ranger in july, maybe consider that before 18x.
@@operaxion I haven’t. The only reason I’d go 18x is so I could do special forces medic, but like I said, going 68w before anything
Awesome 💪
Served back in 72-83 bumbed out I got a medical I did go Airborne, Definitely the best years of my life ! Now, in my 70s I started going to the Gym, found my old Alice Pack & web gear, starting to go "Rucking" there was a day when I smoked 2 packs a day, downed a case of beer on weekends & Ran P.T. before morning Chow.
how do you stop getting shin splints after runs? I weigh 135 lbs (so weight isn't causing it) and have been working on running for months and I feel better but still can't really run daily without getting them. While they slow me down I can still handle it, but I'm worried about getting stress fractures from overdoing it
Lately I've been running different distances on Mondays, Wednesdays, and Fridays and I've had way less issues with shin splints but I'm not improving as fast as I would like to. I know in order to improve I need to run more frequently, but running too much is going to cause injury I think
I'm in the same boat as you...literally. I have my physical test on 10/14. I have shin splints and had them for awhile. I use leg compressions and rotate between 3 pairs of running shoes. I run 4-5x a week. My advice? Push through it...carefully. Yes, they hurt when you first start running but as your body gets warm, it goes away. And I'm 6'3 at 251. I was 272 in May 2023. You can still run but ICE, ICE, ICE at least 3 times a day. I don't do heat therapy. After I ice, I stretch my shins. I tap into my inner David Goggins and just push. You got it and you're not alone. Go after it!
@@drumma4lyfe06 Thanks! I'm leaving for basic Sunday, so I probably won't be able to try this stuff while I'm there, but I'll keep this in mind during AIT and stuff. I want to work out a ton while I'm there so this info will be helpful
@@ChickentNug Cool. Good luck!
Thanks!@@drumma4lyfe06
I have been looking for something like this. I just started running 3 miles last week, from 1.5 miles. I never knew that sprints were important for time. I've just been trying to run 3 miles at a decent clip. Currently, I'm doing the run/walk method. Run as far as I can and then walk for 30 seconds.
No sprints. Sprints high risk of hamstring tear. And it can take 5 to 8 months to fully recover. Just increase mileage and your 2 mile run will be faster
A lot of people in the comments struggle to run for distance. If you’ve got time to prep I recommend running for time first. When I started training for half-marathons, I did a 30 minute non-stop run 3x/week then SLOWLY built that up to 90 minutes + a fourth long slow run on Sundays for 120+ minutes/week. Once you hit 90min regularly your mile time will generally improve (mine did by 3 entire minutes).
From there hill sprints, mixing in plyo-work with kettlebells and jump rope really leveled things up.
This is a little old, but i totally believe you know what you're talking about. I've been i cant seem to run longer than 45 seconds to a min what can i do to be able to run without all the walking ive been doing this 10 mile walk as often as i can with some running in it but been trying to do this for quite awhile
Great content Sir
I swear every officers I’ve known runs the 2 mile 11:00-14:00 never higher than that.
So I’m re enlisting my exact issue was getting taped and being absolutely shot the first 400m of a 2 mile. How do I balance losing weight and having energy for those day runs. Even during regular army days?