Hello all. I recently accepted my appointment to USMA class of 2027 and i’m very excited. With that, i’m continuing to prepare for Beast and life at the academy. Overall i’m fairly strong and can fare well for body weight exercises, however, my running is not so great. I believe my CFA mile time was a 7:30, and my 2 mile time was a 16:45 that i tried the other day (though not on a track, it was still much off the minimum 15:00 2 miler upon arrival on R-day). I row crew 6x a week so i get a good muscular and cardio workout from rowing, however, that leaves little time for me to actually practice running as I have practice everyday and races saturdays. I try to get a run in the mornings 3x a week but can’t always. Rowing will end around May 20th leaving me about a month where I can run 6x a week. With this time, what running workouts would best help me get my running better for the type of running I will endure at beast? Thanks for any help!
Need to improve running before beast
- Thread starter sonar
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DS has been running 3-5 miles a day. He's improved his mile from 6:20 on his CFA last fall to 5:15 this past week. It's just like anything else, the more you do it, the better you will get. Find a way to up your weekly runs now. You can start by nailing your 3 times a week but make that your minimum.
There are techniques you can learn to improve your running (check out POSE), but overall, you need to be upping your time spent on running. Just think about where you would be if you only rowed 2-3 a week. The same is true with running.
There are techniques you can learn to improve your running (check out POSE), but overall, you need to be upping your time spent on running. Just think about where you would be if you only rowed 2-3 a week. The same is true with running.
Did he do any speed work, or just 3-5 miles daily? and thanks for the response
westpoint2027
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Where did you see that there's a minimum 2 mile time for R-day? I could just be missing something, but I haven't seen it and I also want to make sure I'm prepared as possible. Thank you!
You might also include interval training. Alternating endurance jog, with faster pace approaching sprinting. Gradually increase the time and distance of the faster pace, until you're over 2 miles. Wear top end shoes, best for your specific feet, to minimize injury set back.
We' re not sure what your rowing career is all about? IC bound? Club level?
Nobody wants to let their teammates down. Thus the term "crew", synonymous with "team". Perhaps discuss your personal concerns with coaches and teammates. Possibly, you need to evaluate your priorities going forward, if the concerns regarding your post are truly valid? Hopefully someone more knowledgeable can enlighten about incoming testing, and any ramifications. I too, have not heard of this.
UHBlackhawk
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Good advice above. A timed run of 1-3 miles (the 1.5 mile run is called the Cooper test), is NOT a long distance run but a long sprint. Because of this, the most effective way of improving your 2 mile run is not through long runs (though I wouldn’t ignore those), but by incorporating speed training.
1. Add interval training. Do “sprint ladders” at the track.
Sprint 1/2 lap at the track. Walk 1/2 lap.
Sprint 1 lap, walk 1/2.
Sprint 2 laps, walk 1.
Run 4 laps as fast as you can, walk 1 lap… then go down.
2. Fartleks. Go for a long jog. Using either a timer on your phone or objects on your run alternate short sprints with jogging. For example, sprint 30 seconds, easy jog 1 minute. Repeat. Or sprint 2 light poles, jog 4 light poles. Keep alternating.
3. As mentioned, do some hills. West Point had some steep hills. Again, do your hills as speed intervals. Sprint a short time or distance up a hill, walk back to your starting point. Repeat.
4. On a football/soccer/lacrosse field do “Navies”. Starting at the end zone, sprint to the 10 yard line and back. Rest as long as it took you to sprint. Sprint to the 20 yard line and back. Same rest. 30 yard line. 40, 50, then the entire length and back. The exact distances don’t matter as long as you are sprinting then letting your heart rate recover.
Before starting this check your 2 mile run. Then every other week or so check your progress by doing another 2 mile run for time.
Most people doing this will dramatically increase their run times.
Don’t forget core weight training.
1. Add interval training. Do “sprint ladders” at the track.
Sprint 1/2 lap at the track. Walk 1/2 lap.
Sprint 1 lap, walk 1/2.
Sprint 2 laps, walk 1.
Run 4 laps as fast as you can, walk 1 lap… then go down.
2. Fartleks. Go for a long jog. Using either a timer on your phone or objects on your run alternate short sprints with jogging. For example, sprint 30 seconds, easy jog 1 minute. Repeat. Or sprint 2 light poles, jog 4 light poles. Keep alternating.
3. As mentioned, do some hills. West Point had some steep hills. Again, do your hills as speed intervals. Sprint a short time or distance up a hill, walk back to your starting point. Repeat.
4. On a football/soccer/lacrosse field do “Navies”. Starting at the end zone, sprint to the 10 yard line and back. Rest as long as it took you to sprint. Sprint to the 20 yard line and back. Same rest. 30 yard line. 40, 50, then the entire length and back. The exact distances don’t matter as long as you are sprinting then letting your heart rate recover.
Before starting this check your 2 mile run. Then every other week or so check your progress by doing another 2 mile run for time.
Most people doing this will dramatically increase their run times.
Don’t forget core weight training.
This is great advice.
I'm currently a junior applying to the SA's for the class of 2028 and will definitely incorporate this drills into my running regimen to prepare for the 1 mile on the CFA. In addition, do you have any recommendations of sources or what not of where I can find tips to improve? Thanks
Congratulations on your appointment!
I am by no means an accomplished distance runner, but my son, a current 1/C Midshipman, certainly is. All of the advice so far given is very helpful, but keep a few things in mind. The following is my son's advice. Not mine. I only ran when a coach got angry with me.
Remember that distance running is always about progress. Do not make R-Day your goal. That day is not your final goal. It is simply a step in a very long process. You will be amazed how much you will progress during Beast. You do not want to overtrain before R-Day.
So make sure you keep on getting your miles in until then, but also be sure to take your rest days. Because if you peak at R-Day, you are only looking at possible injuries during Beast. Remember, this is not a race that you are prepping for.
I am by no means an accomplished distance runner, but my son, a current 1/C Midshipman, certainly is. All of the advice so far given is very helpful, but keep a few things in mind. The following is my son's advice. Not mine. I only ran when a coach got angry with me.
Remember that distance running is always about progress. Do not make R-Day your goal. That day is not your final goal. It is simply a step in a very long process. You will be amazed how much you will progress during Beast. You do not want to overtrain before R-Day.
So make sure you keep on getting your miles in until then, but also be sure to take your rest days. Because if you peak at R-Day, you are only looking at possible injuries during Beast. Remember, this is not a race that you are prepping for.
UHBlackhawk
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Google Stew Smith.
Prepare for the Service Academy CFA
Prepare for the Service Academy CFA Every week, there are several young people seeking advice about how to prepare for the country’s Service Academies fitness assessments. The CFA – or Candidate Fitness Assessment is a test that not only evaluates strength and endurance, but a measures potential...
www.stewsmithfitness.com
UHBlackhawk
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Agreed. The running I mentioned should not be stand alone, which is part of why I mentioned core weight training. Also, the OP mentioned being on the crew team which will help with his overall fitness.
Also, there will be some differences between USMA and USNA fitness. At USMA ruck marches will be very common while at USNA, unless you are going Marines, you probably won’t even know how to put a rucksack together.
Hills are also common at USMA and very steep. Heck, there aren’t really any flat spots. USMA is in a fjord and I think the elevation goes from sea level at South Dock to about 1200’ at the top of the ski slope in a few miles. Rucking that hill has made more than one Cadet cry. USNA, by comparison, is relatively flat. The best way to prepare for that is by running hills and weight training.
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Google Stew Smith.
Prepare for the Service Academy CFA
Prepare for the Service Academy CFA Every week, there are several young people seeking advice about how to prepare for the country’s Service Academies fitness assessments. The CFA – or Candidate Fitness Assessment is a test that not only evaluates strength and endurance, but a measures potential...www.stewsmithfitness.com
Here. Not sure exactly where this is from (my mom had it printed out) but it’s from a form or information packet for this year.
You won't be asked to do a timed 2 mile run on R Day. Or, at least historically, this is the case. But, you will be doing PT including running throughout Beast and you will take an ACFT during Beast. You owe it to yourself and your squad mates to arrive in the condition that WP suggests. You can google the standards for the 2 mile run that is part of the ACFT, which are age dependent (though most Plebes will be in the same age grouping). A sub 15 minute mile for a male or (frankly) a female too makes sense in light of these standards.
USMAZoo98
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Lots of good advice to improve your running already offered here. As mentioned, just going out and running everyday 2-3 miles is not enough to really prepare you and improve. Intervals and speed training are essential. You should also incorporate longer distance runs, like working up to 5 miles or more in one run. Also, the hills will be your undoing if you have never run on hills, so find some locations to work on that as well.
You will be assessed for your running ability at the beginning of beast with a PT test. They will then group new cadets by running ability. If you are not up to an acceptable standard, they will also provide opportunities for remedial training.
You will be assessed for your running ability at the beginning of beast with a PT test. They will then group new cadets by running ability. If you are not up to an acceptable standard, they will also provide opportunities for remedial training.
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Your two-mile time is completely adequate for CBT. While you will take an ACFT, the passing run time is far slower than what you already run. You will be placed into appropriate run groups that you will do highly-controlled training runs for PT, but otherwise formation runs to and from PT are required to be at about a 9:30 mile pace (I promise... I led and paced them last summer).
I do not recommend running six days a week if you are not used to that kind of milage and impact. That is a quick recipe for overuse injury. A fifteen-minute two miler is great, but your holistic physical ability is more important. Since you are a rower, I recommend you spend a bit of time in the weight room getting your body used to being under load. Training lower body muscular endurance is important for rucking and for how much you are going to be on your feet. For example, training deadlifts and back squats at low weights, high repetition count.
For training cardio, here is a good plan that I have followed in the past for Air Assault school, CLDT, CBT cadre, etc. Mix it in with some weight lifting if you are able.
1 x week: timed two-mile, race pace
1 x week: interval training (30s sprint, 60s walk, etc) OR hill sprints
1 x week: long distance, low intensity run, think 5 miles at a 9:00 pace.
I do not recommend running six days a week if you are not used to that kind of milage and impact. That is a quick recipe for overuse injury. A fifteen-minute two miler is great, but your holistic physical ability is more important. Since you are a rower, I recommend you spend a bit of time in the weight room getting your body used to being under load. Training lower body muscular endurance is important for rucking and for how much you are going to be on your feet. For example, training deadlifts and back squats at low weights, high repetition count.
For training cardio, here is a good plan that I have followed in the past for Air Assault school, CLDT, CBT cadre, etc. Mix it in with some weight lifting if you are able.
1 x week: timed two-mile, race pace
1 x week: interval training (30s sprint, 60s walk, etc) OR hill sprints
1 x week: long distance, low intensity run, think 5 miles at a 9:00 pace.
A1Janitor
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@prospective2019 makes a valuable point.
My son ran cross country for 4 years. Maxes the running. Ran 3+ years on endurance team at USNA - including a super marathon of 30 plus miles plus other crazy events.
He gets problems with his knees when he runs long distances now.
My son ran cross country for 4 years. Maxes the running. Ran 3+ years on endurance team at USNA - including a super marathon of 30 plus miles plus other crazy events.
He gets problems with his knees when he runs long distances now.
maxjarman1
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I'm a plebe. You should just run to get better at running though you won't need it for Beast. They put you in groups based on your running ability so whatever you're at that's what you'll do and they'll push you accordingly.
nomad556
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Start slow and with low mileage and increase that over time. Remember consistency is more important than speed. Running a 10:00 mile without walking is better than running a 9:00 in short bursts of speed.
Talk to a friend that's on the track or XC team. That's the advice I always give.
Talk to a friend that's on the track or XC team. That's the advice I always give.
UHBlackhawk
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Actually, for training, the opposite is true. Long sprints are the best way to improve a 1-3 mile run time in the shortest period.
nomad556
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Disagree, speaking as someone who was a state-level 2 and 3 mile runner in high school. Sprints are important, yes, and so are intervals, but they should not make up the vast majority of your training plan.
He also shouldn't be looking at the shortest period. He's already in, he's going to have plenty of time to get better at running over the next four years. Aerobic endurance training is, no pun intended, a long haul, not something that should be rushed.