CFA Trouble

BBF2003

USAFA C/o 2025
Joined
Sep 18, 2019
Messages
166
Hope everyone is doing well. As most of us know, the application deadline is approaching. I have yet to submit my CFA due to my mile time scores. I have never been a great long distance runner, but I'm well aware I need to improve to make it into the academy. That being said, my mile time is consistently at a bit over 7 min; 7:15-20. I know that this isn't great.

However I did improve by a minute over the past few months, but I've "plateaud" at the 7 min mark. I can't seem to push past the 7 min mark. Does anyone have any suggestions on how to shave another 30-45 secs?

I'm also aware I don't have much time left, but I'm hoping someone has a routine that can help me out. Usually the thing holding me back is breathing, as well as lower abdomen cramps.

Thank you in advance.
 
Hope everyone is doing well. As most of us know, the application deadline is approaching. I have yet to submit my CFA due to my mile time scores. I have never been a great long distance runner, but I'm well aware I need to improve to make it into the academy. That being said, my mile time is consistently at a bit over 7 min; 7:15-20. I know that this isn't great.

However I did improve by a minute over the past few months, but I've "plateaud" at the 7 min mark. I can't seem to push past the 7 min mark. Does anyone have any suggestions on how to shave another 30-45 secs?

I'm also aware I don't have much time left, but I'm hoping someone has a routine that can help me out. Usually the thing holding me back is breathing, as well as lower abdomen cramps.

Thank you in advance.

Try interval running. My ALO suggested to me that I run .5 miles as fast as I comfortably could, then walk .1. I did this four times (or a total of 2 miles of running, .4 miles of walking). It helps to do it on a treadmill to keep yourself honest, and try to do 6 MPH. Then, once you get good with that, try to up the MPH little by little.

This may look like common sense, but form is super important too. Keep your shoulders back and back straight. Hope this helps!
 
Try interval running. My ALO suggested to me that I run .5 miles as fast as I comfortably could, then walk .1. I did this four times (or a total of 2 miles of running, .4 miles of walking). It helps to do it on a treadmill to keep yourself honest, and try to do 6 MPH. Then, once you get good with that, try to up the MPH little by little.

This may look like common sense, but form is super important too. Keep your shoulders back and back straight. Hope this helps!
Thank you!
 
Try mixing up your routine.

One to two days a week add in a sprint day for your run. Run 10x 400's or 6 x 800's . Aim for a faster pace than you normally run. (for example, this is just an example you can google specific routines, if you can run a 7:15 mile pace try to run 800's at 3:14 min which equals about a 6:30/ mile pace. 400's at 1:34 min which equals about a 6:20/ mile pace) Eventually you will run faster even if you are not hitting your goal times.

Also try adding in a long run one day a week if you are currently not doing so (for example if you normally run 3 miles a day then for a long run then run 5). Long run should be a slower run no faster than a minute off your normal running pace, some even run it slower.

Try changing where you are running at. Your body can become used to the same route.

Try adding in a hill day every 5-10 days.

Remember to stretch both before and after and do some sort of warm up and cool down.

Most importantly listen to your body. Soreness can be normal. Pain is not!

Check with your schools' track or cross country coach. They might be able to make a special routine just for you based on where you are and where you want to be.
 
Hope everyone is doing well. As most of us know, the application deadline is approaching. I have yet to submit my CFA due to my mile time scores. I have never been a great long distance runner, but I'm well aware I need to improve to make it into the academy. That being said, my mile time is consistently at a bit over 7 min; 7:15-20. I know that this isn't great.

However I did improve by a minute over the past few months, but I've "plateaud" at the 7 min mark. I can't seem to push past the 7 min mark. Does anyone have any suggestions on how to shave another 30-45 secs?

I'm also aware I don't have much time left, but I'm hoping someone has a routine that can help me out. Usually the thing holding me back is breathing, as well as lower abdomen cramps.

Thank you in advance.
If you have a hill by where ever you train a great thing to do is sprints up the hill, it helps to build endurance fast and increases your cardiovascular fitness a ton.
 
Try mixing up your routine.

One to two days a week add in a sprint day for your run. Run 10x 400's or 6 x 800's . Aim for a faster pace than you normally run. (for example, this is just an example you can google specific routines, if you can run a 7:15 mile pace try to run 800's at 3:14 min which equals about a 6:30/ mile pace. 400's at 1:34 min which equals about a 6:20/ mile pace) Eventually you will run faster even if you are not hitting your goal times.

Also try adding in a long run one day a week if you are currently not doing so (for example if you normally run 3 miles a day then for a long run then run 5). Long run should be a slower run no faster than a minute off your normal running pace, some even run it slower.

Try changing where you are running at. Your body can become used to the same route.

Try adding in a hill day every 5-10 days.

Remember to stretch both before and after and do some sort of warm up and cool down.

Most importantly listen to your body. Soreness can be normal. Pain is not!

Check with your schools' track or cross country coach. They might be able to make a special routine just for you based on where you are and where you want to be.
This is all great advice. I definitely agree speed work is crucial. One workout I do about once a week is as follows:
Stretching + Warm-Up
1 Mile easy

3 min Hard Running-- Here, you are breathing hard and not able to speak comfortably. You're in pain.
3 min Easy to Moderate--Here you should be recovering, but still running (This is your rest)
Repeat the 3-minute sets 3-5 times
(easy) Jog the rest of the way home.

Some notes on this workout:
This format is called a fartlek, and the main thing is to keep running. The goal is to learn to be able to turn on the speed without taking any real breaks.
I love these runs because it's great speed work for the mile event, and it also ends up being a longish run for me (5-6 miles), so I feel like I'm checking two boxes at once.

Additionally, incorporate some bodyweight exercises (or use weights if you have them) like squats, mountain climbers, and box jumps. Try and be explosive in these motions, as it will train your muscles to activate faster and with more force.

Finally, abdomen cramps are something I've struggled with for years. For me, the biggest thing is being properly hydrated and warmed up ahead of time. Make sure to be drinking all day, all the way up to the starting line. More water (within reason) will help your body, not cause more cramps. Also, get a good warm-up in. You want to let your body know what's about to happen.
 
For me I went from running a 12 min mile to a 6.40 min mile in just 3 weeks. What I did was run at the hottest time in the day and really get used to it then shift to a more cooler time of the day and run which really increased my stamina and boost my speeds. Definitely drink water before each run because at 3 pm the sun will dry you up pretty quick.
 
For me I went from running a 12 min mile to a 6.40 min mile in just 3 weeks. What I did was run at the hottest time in the day and really get used to it then shift to a more cooler time of the day and run which really increased my stamina and boost my speeds. Definitely drink water before each run because at 3 pm the sun will dry you up pretty quick.
tell me about it. I'm in socal and tried running a couple miles with the wind, heat, and smoke from the wildfires and it was painful. Did you do anything specifically to improve your time like that? Or did you just run??
 
tell me about it. I'm in socal and tried running a couple miles with the wind, heat, and smoke from the wildfires and it was painful. Did you do anything specifically to improve your time like that? Or did you just run??
I went from a 9 minute mile to a 6 minute mile on this routine:

Monday: Time a one mile run
Tuesday: 8 400 meter intervals. Run these at your goal pace and take a minute of rest in between each one. I also used these to practice resting and getting my heart rate back down which is a skill that is needed on the CFA.
Wednesday: 3 mile easy run. I say "easy" but you should still push yourself.
Thursday: 4 800 meter intervals. Again, run these at your goal pace and take a minute of rest in between each one.
Friday: 5 mile long run.
Weekend: stretch and maybe go on a super easy jog.

Remember to warm up before each run, hydrate, and eat healthy food. I would say the most important thing is to pick a routine and hold yourself to it. You won't improve at all if you don't start training!
 
I went from a 9 minute mile to a 6 minute mile on this routine:

Monday: Time a one mile run
Tuesday: 8 400 meter intervals. Run these at your goal pace and take a minute of rest in between each one. I also used these to practice resting and getting my heart rate back down which is a skill that is needed on the CFA.
Wednesday: 3 mile easy run. I say "easy" but you should still push yourself.
Thursday: 4 800 meter intervals. Again, run these at your goal pace and take a minute of rest in between each one.
Friday: 5 mile long run.
Weekend: stretch and maybe go on a super easy jog.

Remember to warm up before each run, hydrate, and eat healthy food. I would say the most important thing is to pick a routine and hold yourself to it. You won't improve at all if you don't start training!
Thank you so much. When you say "3 mile easy run" do you mean at an easy pace? like 9 or 10? or something else?
 
It depends. My easy pace got faster as I got better. At first I was probably running at about a 10 minute mile pace. The fastest I got was probably about an 8 minute mile for all 3 miles.
 
tell me about it. I'm in socal and tried running a couple miles with the wind, heat, and smoke from the wildfires and it was painful. Did you do anything specifically to improve your time like that? Or did you just run??

Wow, your situation is unique. I mean this can be a very good essay topic. But for me, I live in South Florida and it rains a lot so its really humid and its a nasty feeling when running but much easier on my lungs but other than that I just run every other day and really improve. Compared to a lot of other applicants on here I'm not as active as I should be and I really just keep up with my simple work out. But I scheduled my CFA in late September to enjoy the lower daytime temp so I can max my score. If you would like to reference my practice scores here it is: not the best and definitely still polishing.

BB: 72ft
SR: 10 sec (still working on it)
Pull Up: 7 (still working on it)
Crunches: 96
Push Up: 75
Mile: 6.43 min
 
Wow, your situation is unique. I mean this can be a very good essay topic. But for me, I live in South Florida and it rains a lot so its really humid and its a nasty feeling when running but much easier on my lungs but other than that I just run every other day and really improve. Compared to a lot of other applicants on here I'm not as active as I should be and I really just keep up with my simple work out. But I scheduled my CFA in late September to enjoy the lower daytime temp so I can max my score. If you would like to reference my practice scores here it is: not the best and definitely still polishing.

BB: 72ft
SR: 10 sec (still working on it)
Pull Up: 7 (still working on it)
Crunches: 96
Push Up: 75
Mile: 6.43 min
Yeah it is a bit unique. Definitely not an excuse but a factor. The weather app literally says “smoke” as the weather. Lol. Anyway, nice job maxing push ups and crunches. I’m in the same boat as you in terms of personal activity. I’ve always been pretty strong just never a great distance runner. Thanks for sharing your scores and your input I appreciate it
 
Yeah it is a bit unique. Definitely not an excuse but a factor. The weather app literally says “smoke” as the weather. Lol. Anyway, nice job maxing push ups and crunches. I’m in the same boat as you in terms of personal activity. I’ve always been pretty strong just never a great distance runner. Thanks for sharing your scores and your input I appreciate it
of course hope to see you at the academy if I ever get the chance to.
 
Back
Top