Скачать или смотреть Soldiers: Do THIS to Run a Faster 2-miler

🪖 If you’re a Soldier trying to get a better 2-mile time for the Army Fitness Test, DO THIS!

1. Aquire your 1-mile baseline. Do this by running a 2-mile as fast as possible, and divide by half. Save this for later.

2. Interval training. Do this 1x a week:

400m Repeats (Track work)
• 6–10 x 400m @ faster than goal pace (90 sec rest)

800m Repeats
• 4–6 x 800m @ goal pace (2 min rest)

Mile Repeats
• 2–3 x 1 mile @ goal pace (3 min rest)

3) Run 3–5 miles easy 1–2x/week.
This improves your ability to recover between intervals and improves heart/lung efficiency. It also gets your mind used to running farther, making 2-miles seem short.

4) 1x a week add a threshold run. Run 2-miles at 90% effort. This helps raise your lactate threshold so you can hold a faster pace longer.

5) Every third week, run your 2-miler for time during your threshold day, require your new baseline 1-mile, and do it all over again!

This is a no fail solution to a faster 2-miler!

👉 And if this is too much to keep track of, you can just get the “RUN FASTER” fitness plan from https://www.grittysoldier.com/ to get squared away. ⚔️

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