Summer Physical Conditioning Question

[Paschaltherascal]

I will be a freshman this fall in ROTC and I want to be prepared physically for all that will be required of me (not only the APFT). I did a mock APFT the other day and maxed both my sit-ups and push-ups, but I only scored like a 67ish on the 2-mile (obviously room for improvement). I've never really been a big runner so I've watched different videos on how to improve, but I'd love to hear if you have any tips for my summer training routine. Should I be running four or five miles at a time when conditioning? How much of morning ROTC workouts are running? As a scholarship recipient, I am fit enough to pass, but I don't want to show up to campus doing the bare minimum. Any advice would be greatly appreciated! Thank you.

 

[AROTC-dad]

Try this:
https://www.google.com/amp/s/www.army.mil/article-amp/106525/improve_your_run_time_now

 

[GoCubbies]

You’re going to have to add speed workouts to your routine.

You can’t just do distance running (eg 4-5 miles at a time) in order to improve your APFT run time.

You’ll have to do some tempo, fartlek, and interval workouts.


I’d shoot for a pace faster than airborne school which is 9 minutes/mile for 4 miles (this really feels like a jog BTW). Ranger school pace is 8 minutes/mile for 5 miles so that’s a good goal to work towards.

Just out of curiosity, what’s your BMI?

 

[kinnem]

+1 to GoCubbies. Two words... speed intervals.... look it up.

 

[Paschaltherascal]

Try this:
https://www.google.com/amp/s/www.army.mil/article-amp/106525/improve_your_run_time_now

+1 to GoCubbies. Two words... speed intervals.... look it up.

You’re going to have to add speed workouts to your routine.

You can’t just do distance running (eg 4-5 miles at a time) in order to improve your APFT run time.

You’ll have to do some tempo, fartlek, and interval workouts.


I’d shoot for a pace faster than airborne school which is 9 minutes/mile for 4 miles (this really feels like a jog BTW). Ranger school pace is 8 minutes/mile for 5 miles so that’s a good goal to work towards.

Just out of curiosity, what’s your BMI?

Thank you all for your input! After doing speed intervals this summer, my two-mile time is about 12:48.

 

[kinnem]

That's awesome. Congratulations and thanks for the feedback. Hard work pays off!
Come back sometime to let us know how things are going in ROTC!