ACFT 2-mile Run

[Isaac.Ramirez]

There are a lot of mixed opinions on the forums on how to incorporate running with strength training (which I know isn’t optimal). I’m a few weeks out from the ACFT and haven’t ran in months any advice on how to get a sub 16 minute 2-mile?

[J. Killmond]

If you're asking the question and you haven't run in months, then I assume this is not a no-brainer for you, probably because you are older or bigger (ask me how I know).

To get this done in the few weeks that you have, I'd get on an actual track and begin with run/walk. Start out at the necessary 2-minutes per lap pace that you need for each lap to hit the standard. Do one lap at pace, then slow to a quick walk for a half-lap, then run again, then walk and repeat until you've done two miles. Adjust as required, but with the idea of, on a daily basis, lengthening the run periods and shortening walk periods until you're doing the whole two miles at pace.

The advantage is that you can measure very precisely your progress towards the goal. Lots of ways to do it, but if I only have a few weeks, then I want to be able to see and measure progress every day, which this method will do.

[gv3055]

well, that would be very hard to say without knowing where you are at.
Can you go run your best 2 miles and report your current time?

[Mark Rippetoe]

If only this question had been addressed before...

[Isaac.Ramirez]

well, that would be very hard to say without knowing where you are at.
Can you go run your best 2 miles and report your current time?

My last 2 mile time on an acft was 20:47. That was December but I’m going to do another one to see where I’m at.

If only this question had been addressed before...

Could you link the thread that best addresses the question?

[Mark Rippetoe]

Could you link the thread that best addresses the question?

I'd have to search for it. I'd rather you did that.

[david strecker]

Running form/mechanics is critical. Stride, correct foot strike and arm swing, posture, breathing. Regarding lap running if 1/2 lap run-walk is to much, then break it down to 100 run/walk and increase by 100 each evolution. For example if you ran/walk 100 on Monday, then Wednesday run/walk 200, Friday run/walk 300.

Regarding the FT, I disagree with "putting off" running until it is time to do the FT. I believe the effort to "get back" to a passing time is not worth all the effort.