How to improve my mile time?

Keep in mind that your training is dependent on your level of 'mile run fitness' at this moment. Not all traiinng is equal. The advice given is all accurate, but you may not be at that training level at this point.

Remember that the CFA is in effect pass/fail. There is no overall ranking. Just keep at it. And when you DO have a passing CFA score, promise to yourself that you will stay in running shape. Trust me.
Yes and no on the CFA being a pass/fail. It can be used to discriminate between applicants. Do NOT leave points on the table. Do your best.
For females, for example, it’s much better to do just one pull up versus the timed hang.

But, the advice to keep training, as well as the previous advice by Sealion II to work on overall fitness is very sound. My advice was very specific to training for a 1-3 mile run test.
The Army is moving to the ACFT for a fitness test. This will NOT replace the CFA for SA admission, but it’s a test you will start taking at USMA. I only took the APFT, but talking to those who have taken the ACFT it is more demanding and a better test of upper body strength.
You will take the ACFT all four years at USMA. Even in the test stage it was given annually at USMA. While it is also “pass/fail” your test score will have an impact.
 
Yes and no on the CFA being a pass/fail. It can be used to discriminate between applicants. Do NOT leave points on the table. Do your best.
For females, for example, it’s much better to do just one pull up versus the timed hang.

But, the advice to keep training, as well as the previous advice by Sealion II to work on overall fitness is very sound. My advice was very specific to training for a 1-3 mile run test.
The Army is moving to the ACFT for a fitness test. This will NOT replace the CFA for SA admission, but it’s a test you will start taking at USMA. I only took the APFT, but talking to those who have taken the ACFT it is more demanding and a better test of upper body strength.
You will take the ACFT all four years at USMA. Even in the test stage it was given annually at USMA. While it is also “pass/fail” your test score will have an impact.

I'm glad at my age, the 2 mile is more of a jog to pass for the ACFT.
 
Hello, I'm a sophomore and the biggest part of the Application Process that I have trouble with is the mile run for the CFA. My current best mile is a 8:37, I'm aware that the average is about 6:30 and the max 5:20. Is it possible to shave off almost two minute off of my mile to hit the average or even 3 for the max before I take my official CFA in about a year? Any suggestions on a workout plan I could follow? I understand this isn't really a fitness forum but I'd appreciate it if anyone who is or was in the same shoes as I am would be able to give some pointers. Thank you!
Join the cross team and run EVERY DAY.
 
To be clear...it isn't just running a mile, it's running a mile after a battery of other events that will wear you out...going full out on pull-ups, push-ups with minimal rest is a bear...I tried it and died but I'm an old fart.
 
Update 5/31/2022: I've started doing the actual training schedule a couple of days of just running miles. I tried intervals yesterday, and will do fartleks today.
Thanks for updating. Be consistent and you will be fine. You will be amazed by your progression.
 
First run of the new week, did 4 reps of 400m at 6 min pace, took a lot of breaks but sustained 6:18 or better pace from what amount I did run. Definitely getting a new cardio stimulus and feet are destroyed.
 

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First run of the new week, did 4 reps of 400m at 6 min pace, took a lot of breaks but sustained 6:18 or better pace from what amount I did run. Definitely getting a new cardio stimulus and feet are destroyed.
Again, thanks for the updates.

If you haven't already, get to a local running shoe store. If they are competent, they should film and observe your running gait. That will allow them to make appropriate recommendations for the right make/model of shoe for you. Then track the miles you put on those shoes. You will want to replace aroud 400-500 miles.

As you increase your mileage, the risk of injury increases. Be sure to build in recovery time. You want to get to the start line injury free. Keep at it!
 
Again, thanks for the updates.

If you haven't already, get to a local running shoe store. If they are competent, they should film and observe your running gait. That will allow them to make appropriate recommendations for the right make/model of shoe for you. Then track the miles you put on those shoes. You will want to replace aroud 400-500 miles.

As you increase your mileage, the risk of injury increases. Be sure to build in recovery time. You want to get to the start line injury free. Keep at it!
I did get new running shoes today, they definitely made getting to a 6 minute mile pace in the first place possible. Thank you for the encouragement!
 
Local running shoe stores here in my area have this pretty awesome device that 3D scans your foot and also analyzes your gait as you walk across a surface several times. Much greater improvement than simply just observing your walk. Got a pair of new shoes myself a month ago.
 
I have a question about how I should structure workouts. Currently I alternate between 4 x 400m at 6 min mile pace (speed workout) and one mile runs (endurance workout), doing each 3 times a week with one rest day. Should I keep this structure and just decrease rest time for the speed workout and increase mileage for endurance for progressive overload? I personally think it works well. I was wondering how much mileage I should increase by each week for my endurance runs.
 
Update:
It's been two weeks since I was able to do any of my routines for running or anything else because of boys state and JROTC camp back to back. Started this week where I left off, since my first logged time of 8:37 I've hit a personal best of 8:17 earlier and I ran a 8:24 just now. Need to spread out hydration as I had a hard time running with water cramps.
 
I'm involved in a lot of jrotc year round so I unfortunately can't do any varsity, I train a lot at home and at raiders.
I am the Commanding Officer of my JROTC unit who also does Drill Team, PT Team, Rifle Team, Color Guard, and Academics team and find time...

This past week I have been running for summer XC training at 0630 in order to finish up before the 0800 Drill Camp I am officiating.

I am confident you can make time, but it is true that running sports aren't exactly "fun".

If you don't wish to join a team, this is similar to my workouts early in the season for track. If you want to run 4 times or so a week you can do something like the following:

Monday (Track Intervals at close to your fastest mile pace)
-400 Warm Up Lap
Intervals with 3:00 Break in Between:
-400,400,800,1600,800,400,400
or
-1kx5
or
-1600x3

-400 Cool Down Lap

Tuesday (Recovery)
-3 Mile jog @ conversation pace (Maybe around 9+ min for you?)

Thursday (On the Track)
-400 Warm Up Lap
-2 Mile Tempo Run @ around Medium Pace
-400 Cool Down Lap

Friday (Recovery)
-3 Mile jog @ conversation pace (Maybe around 9+ min for you?)

If Possible
Weekend:
Long Slow Run (4-8 miles depending on your ability)

This is just a sample schedule and you can play with this, but the idea here is to mix long aerobic strengthening runs with speed work on the track. If you do choose to run something like this break into it easy. A great thing to do is after a week or two rerun a timed mile (good for Wednesdays) and use that new time to adjust your intervals and tempo run time.

Hope this can help
 
Update:
It's been two weeks since I was able to do any of my routines for running or anything else because of boys state and JROTC camp back to back. Started this week where I left off, since my first logged time of 8:37 I've hit a personal best of 8:17 earlier and I ran a 8:24 just now. Need to spread out hydration as I had a hard time running with water cramps.
I'm unclear what you mean by water cramps. Honestly, unless you are you running considerable mileage hydration should not be an issue. I run double digit runs with no water breaks. Your mind is your biggest hurdle.
 
Does anyone have any advice for arches of your feet? Mine are hurting every time I run, and I’m rolling and stretching them every day. Or do I just have to tough it out and let them get stronger.
 
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