CFA Mile time?

M

MrFiggs

MMI CGA self '22
Joined
Oct 10, 2019
Messages
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the biggest challege for me in the CFA is my mile time. Right now, I usually run a mile anywhere from 7:40 to 7:00 but typically a 7:30ish after practicing all the other cfa activities. Is this generally considered failing or passing? also what is best recommended for eating/drinking before CFA? im taking it tomorrow.
 
MrFiggs said:
the biggest challege for me in the CFA is my mile time. Right now, I usually run a mile anywhere from 7:40 to 7:00 but typically a 7:30ish after practicing all the other cfa activities. Is this generally considered failing or passing? also what is best recommended for eating/drinking before CFA? im taking it tomorrow.
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It’s a passing time but you definitely want to be faster than that. Because if you get in West Point or happen to go ROTC, you’ll have to do the APFT/ACFT and that’s a 2 mile run. And best recommended for eating before CFA would be a light breakfast that has mainly carbs (oatmeal, granola bar, bagels, etc)
 
Good luck! Have a small serving of lean protein 2 hours prior and a glass of water, too!
 
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Too late for the OP, but one should not train for the CFA and the 2 mile run by doing distance running.
These runs (1-2 miles) are really more like long sprints than long distance. The best training for them is a combination of 220’s, 440’s, 1/2 mile runs; fartleks (Finish for “this sucks”); and core/leg weight training.
 
UHBlackhawk said:
Too late for the OP, but one should not train for the CFA and the 2 mile run by doing distance running.
These runs (1-2 miles) are really more like long sprints than long distance. The best training for them is a combination of 220’s, 440’s, 1/2 mile runs; fartleks (Finish for “this sucks”); and core/leg weight training.
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I partially disagree. I think it's good to have a mix of both distance running and faster interval training-- especially for people who aren't accustomed to repeatedly doing speed workouts... Endurance, stamina, and the ability to recover will be affected by implementing distance runs.

Still, I know people who do best in the 1-2 mile(s) by fast training, and others who excel with a higher proportion of distance running. To each their own, I guess.
 
The best training is "over-training." That means mixing up your workouts, but going "over" on a particular aspect. Some in which you run shorter distances but at a faster pace than you're aiming for on the CFA. Some in which you run longer distances but at a slower place than you're aiming for on the CFA. This ensure that you build both speed and stamina. This is the format that all competitive runners use.
 
sunnytrail said:
I partially disagree. I think it's good to have a mix of both distance running and faster interval training-- especially for people who aren't accustomed to repeatedly doing speed workouts... Endurance, stamina, and the ability to recover will be affected by implementing distance runs.

Still, I know people who do best in the 1-2 mile(s) by fast training, and others who excel with a higher proportion of distance running. To each their own, I guess.
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I’m not saying to ignore longer runs all together and only do speed runs, but the concentration should be on speed for the 1-2 mile distance. Not just me saying this. The enclosed workout from Stew Smith (mentioned in other threads) is MUCH more detailed than what I suggested but primarily concentrates on improving speed. Just about every running plan I’ve ever read concentrates on improving speed, and every time I’ve worked with someone on improving their speed the 1-2 mile run times improve dramatically.
 
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