MAX the ACFT: 5 tips to MAX the 2-Mile Run

[@corylove4993]

The biggest thing I did to help my timed runs, was on my run days, stop focusing on time and just get the mileage in. Focusing on breathing and form. My timed runs drastically improved.

[@Anarcho-harambeism]

That's how my SDS taught us. I went from 23min 2 mile to 14:32. He would have us do the issued run, then keep going, we'd end up going 6 or so miles at a constant pace. I learned my pacing then learned to control my breathing(that's a huge game changer)

[@jhaxx225]

​@@Anarcho-harambeism how long did you train from 23 fo 14min time?

[@Anarcho-harambeism]

@jhaxx225 about 4-5 months. It's pacing and breathing. I have to constantly keep my breathing under control. My mind makes it hlfeel like I'm not getting enough air, it kinda feels like dry drowning. But I keep it controlled and it helps keep my heart rate lower and makes me not hyperventilate

[@dombuckingham2071]

I’m tryin to max the ACFT and pass the Pre-RASP requirements. Been dreaming of being a Ranger for years now

[@gianpalacio5635]

I want to become a ranger too. I’m a civilian right now- should I wait until option 40 contract is open or what?

[@curingthenaivete1642]

Hey man, the requirements to class up into RASP1 from Pre-RASP/serve in the 75th Ranger Regiment are *very* different. As of today, the current physical standards for RASP1 are: 41 Hand Release pushups in 2-minutes 2-minute 35 second plank 5 mile run in under 40 minutes 6 chinups (no kipping) as well as a 12-mile ruck w/ 35lb dry + water in under 3 hours Hope this helps!

[@himehime1629]

@@gianpalacio5635 Depends what your MOS is, if you want to go infantry then yes go option 40. I'm currently an intel MOS and in AIT they had pre RASP for anybody who wanted to try out. In general if you think you're physically and mentally ready then go for that option 40.

[@TheBeast-qv2gy]

@@gianpalacio5635shit man me too,how much you running and rucking I’m a senior in high school and am curious about pt stats

[@TheBeast-qv2gy]

@@himehime1629I thought they didn’t have any more option 40s for the infantry

[@usernamealreadytaken770]

I learned to get fast by running as far as I can without worrying about time. I was the second slowest person on my high school football team. 8 years later when I was accepted to direct commission in my Army branch, I started running 3-5 miles a day to get ready before the Direct Commission Course. Now I consistently run mid 14 minutes on 2-mile runs. And currently I try to run at least 6 miles every time I run.

[@michaelw2263]

The things that helped me and many of my soldiers was doing mile repeats as well as 400s & 800s. Doing several sets of those seriously shaved time off of my 2mi and I'm ALWAYS gassed to oblivion after the SDC. Also, rucking was a surprising hero to my runs.

[@erikarnold5220]

May have to start doing some of these to try to get under 14 minutes on the 2 mile again. On the APFT I used to consistently run 13-1350 2 miles until I got a bit older and it fell off a bit. Now I'm 36 and would like to try and get as close to maxing it as possible. Faster 2 mile I've ever ran is a 12:06.

[@michaelw2263]

@@erikarnold5220 My friend, we are in the same age bracket then. I used to do quite well on the APFT 2 mile at around the same time. Now, I struggle to keep it sub 18min if I don't stay on top of my running program. The rest of the stuff isn't an issue whatsoever, but the run, is a personal hell.

[@energeez]

my favorites are 400s at the correct pace for where you are at, I value the pace, and see how many i can do. If I can hit 8-10, then i need to up the speed for me. On the other end for endurance, I like just running at a zone 2 for as long as i can (this is mostly mental).

[@GrittySoldier]

Can’t go wrong with those, that’s old school pt right there.

[@Robert-rj3gd]

@@michaelw2263 I also struggle to get under 18 minutes. How much is needed to progress from 18 to 16 minutes

[@ThriftedGems]

I started running/walking 2 miles everyday a week ago and my fastest mile was 8:13 and my 2 mile was never under 20. I took my APFT today and ran a 16:10 for my 2 mile. There was a couple ups and downs due to hills, but I never thought I’d be able to pull the time I did. Super pumped about my time today!

[@Robert-rj3gd]

Excellent! how many days did it take you to progress from 20:00 to 16:10.

[@jorgechavez7211]

He just said he never achieved under 20 minutes, and he also said that he started 2 weeks ago, and the only time he beat 20 minutes is during his APTF

[@jameskerrigan2997]

Gotta start somewhere. Got my 2 mile down to 12:30. Basically get endurance up to Sprint first mile and try to hold pace second mile, Sprint last quarter mile. If you don't puke after your not trying.

[@Grillingandgoldpanning]

Always great information that absolutely works! Thanks for caring about our performance and for being a great example. Keep the videos coming.

[@GrittySoldier]

🫡

[@junkymunky2741]

Thanks man always great information on this channel

[@gianpalacio5635]

Love the inspiration we get when we go out for runs. Hehehhee nice. 👍🏻

[@GrittySoldier]

🤘

[@energeez]

i generally do the 80/20 rule, but i see alot of workout plans have a couple high tempo runs per week. It is usually workout plans for 800m runners and mile runners.

[@GrittySoldier]

I’d categorize myself as a hybrid athlete. I can run 10mins any day, spend a lot of time in the gym, and can still pull off a 5:30 mile. This is how I achieve that.

[@onichankimochi2519]

Thank you for always helping me . I’ve been following your advice since I arrived at ait. Now I’m ready to head out with the rangers tysm.

[@paulzimmerman3895]

Great tips. Thx. I gonna try the run after workout this month. Good to know about the increased oxygen levels.

[@Thor40117]

Great stuff sir💪🏼

[@robincordero3]

not even trying to join anything I'm just trying to get fit lol

[@Ynkno]

lol champion

[@danemiodov1289]

First off, thanks for all of your content! It’s a massively helpful resource! Secondly, I’ve got a question about best practices for maintaining fitness gains while in the field. What are the habits/practices/etc that you’ve found most helpful in not losing fitness gains you’ve made while going to the field for 2-4 week durations? Thanks again!

[@ryanhurd8037]

I couldn’t agree more 👊🏻⚡️🇺🇸

[@Quandaledingle890]

I’m not in the military, but something that helps me improve my time is proper recovery. Stretch before and after run/workouts. Take rest days. Go a little easy just before the event, otherwise you will be tired and soar for it. You also may get injured

[@whoismitchconnor120]

Only thing I suck at is ball throw

[@GrittySoldier]

Got some tips for that! >>> kzbin.info/www/bejne/pqKbpIioecpnlcUsi=qrEDVrUYZvijCfUE

[@warhammer312]

Not for maxing the acft, but just for running in general. Swing your arms aa much as you can, it helps with momentum. A lot of people lose their ability to advance farther in less time because they don't swing their arms. Another one that helped me a lot, agreeing with you on this. Is running a minimum of 5 miles on your distance run days. I do gotta say that for these runs, the very first few I was focusing a lot on my form (times were bad) but I eventually got to improve my time dropping from 45 min/5 mile to 37:15/5 miles. It was an awesome accomplishment for me. And just because of this, I was able to make my acft run a 2 miles/13:20 (this being careful and safe). Two 5 mile runs a week should help you get there! And a little tiny tip: if you can afford it, get yourself a good sports watch that gives you pace. I struggle with pacing a ton, and this was a game changer. Being able to track my pace allowed me to run comfortably without wasting my energy on the first mile.

[@reddog1171]

Thanks

[@GrittySoldier]

🤜 🤛

[@Sinactualgaming]

Do you have any tips for height and weight. Your videos have been so helpful

[@johnricci294]

64 -stage 4 and following yer every video,first stamina then ankle weights ,then weight vest ,then last ruck...Were coming says the tortoise imma be a wabbit sum day...

[@Yan-mr5pp]

I'm not American but I am currently thinking about joining my own nation's military after I'm done with school. So I just want to improve my run times and get my general fitness up. I've gotten back in to bodyweight training (2-3 times per week full body routine) and running (currently also about 2 times per week) but I have some questions you or someone here might be able to answer me. What should I look out for in good running shoes? I got two different routes, one is mostly pavement and one is more like a track in the forest. So should I still get shoes with low heel drop and what kind of damping/support is recommended? Or just two different pairs of shoes (one with damping for pavement and one without damping for the forest)? And in terms of lower body routine would some squats and pistol squats be enough to prevent injury long term? I just need some exercises I can quickly do on a run day. Btw love your videos and thanks a lot for the valuable information you provide to everyone even to us non-Americans! :)

[@J_Bum]

What are your thoughts on the new army food kiosks?

[@GrittySoldier]

Kiosks?

[@h-man8699]

I'm interested in this topic

[@GrittySoldier]

Well good!

[@friendofenkidu3391]

How often during the week are you running?

[@shmeatfleet5035]

idk

[@GrittySoldier]

3-5 days depending

[@doom4067]

The fastest 2 mile I ran was during the year I ran over 1,000 miles total. Only time in 22 years I maxed that bugger.

[@AliKhan-gg9qm]

Appreciate your tips ! How many days a week we should run and how many miles average a week for a starter to intermediate? Thank you again for watching out for soldiers as well.

[@brechtsmit9845]

Start with 2 or max 3 days per week. 5 or 6km .

[@18x-wv6jc]

Very close to getting 18x contract. My numbers for calisthenics/strength and rucking are good. But my 2 mile is slow 13:15 average. Thanks GS i will use these tips and improve

[@StudleyDuderight]

I hope you like suffering, cause that's what you got coming for the next 2-3 years. You will never be physically ready for Selection and Ranger, so make sure you train yourself mentally too. I've seen PT freaks quit Day-0.

[@strahancd]

13:15 for 2 miles or 1 mile????

[@18x-wv6jc]

@@strahancd 13:15 2miles total.

[@성이름-p9t6t]

I've struggled with running after ACFT. Without all the exercise leading into it, I run 4 miles in 32 minutes, which isn't fast but isn't too slow, either. But I'm getting 17:00 on ACFT 2 miles because I just suck at everything after Sprint - Drag -Carry is over. So I'm trying to run after my leg days right now... Would you say you'd run at the recovery pace after a leg day or would you do a tempo run?

[@thabigshow69]

Hey do u know a good book for gorilla grass drills

[@Ynkno]

wtf is dat

[@bobfatty1035]

Plantar fasciitis got me wasting time

[@ericalease7439]

add in some mat Pilates and you'll avoid injuries and strengthen your core.

[@christianbenavides4852]

Run two miles two days run a long run on day. Till you can do 2 3 days out of the week and 4 or 5 on a week day

[@Robert-rj3gd]

How much is needed to progress from 18 to 16 minutes

[@Ynkno]

Needed

[@nick-cb6dl]

Quick question for ya. Former army guy here. Been out since ‘07. I’m fat and want to get back into a running shape. Do you have any good plans to get back into running shape? It’s been since 2012 since I last ran. Appreciate it!

[@Humble2A]

i’m not him but i’ve got some tips from experience. Start easy with walking and getting your body used to moving for a while again. If you want to drop some pounds along the way a calorie deficit will work fine. When you feel comfortable or maybe after 1-2 weeks, ramp up the intensity and walk uphill or start lightly jogging, stick with a routine maybe 2-3 times a week and when you’re comfortable up the intensity or mileage . Hope this helped!

[@strahancd]

Zone 2 running is the best way to go about getting into run shape start for 30 minutes and work your way up to 45, 60, 75, 90

[@rileyfreeman7122]

1. Run Faster

[@patrickcarroll5908]

Ca you replace leg day with doing stairs instead?

[@themosthigh3376]

Do both and stop sounding like a lil “itch”

[@TexasRed117]

You ain’t gonna get legs like Tom platz only doing the stair master bro

[@GrittySoldier]

End your leg strength day with a 10 min stairs session

[@patrickcarroll5908]

@@GrittySoldier thanks 👍🏻

[@jameskerrigan2997]

Sprint jog sprint. Day of test take asprin and drink water prior to test.

[@JCraze2310]

Hooah 🫡

[@foggyday5392]

Im a different breed

[@shmeatfleet5035]

im gay

[@captainofnumenor8221]

Im a different bread 🍞

[@Valkyrie11b]

Im homiesexual

[@Justin-ny8df]

Jokes on you, I'm 20lbs heavier since I got out and I'm trying to get back in...I always have a natural chubby carrier on my runs.

[@Jay-pm4er]

You can't even max the run

[@GrittySoldier]

🤨

[@Valkyrie11b]

Who is this man? 😅