How to Cut a Minute Off Your Running Pace Before Timed Military Fitness Tests

Many neglect training specifically to get faster at timed running events for military fitness tests and join underprepared. Failing to meet standards or getting injured soon follow. Here is a way to help you with timed events and other types of running you will see in your military training journey.

See the question from a recruit preparing to get faster on his 1.5-mile timed run:

I have been rapidly improving my 1.5-mile timed run and am now down to a 10:50 pace. I want to be down in the low 10s or high 9s. Is this a possibility in 6-8 weeks? I am 220 lbs. And still trying to lose weight each week to get down to 200-210 and run 10-12 miles a week. If so, should I do 800m repeat runs with little rest between them or just run 1.5 every day? Thanks, Miller

Miller, thanks for the email. Yes, dropping a minute off your time from this level is doable in 6-8 weeks, especially if you continue to drop 1-2 pounds of body weight each week while you improve your conditioning. I advise diversifying your running, so you do not rely on timed-run workouts. This way, you build your aerobic base (with biking and running), build speed and leg endurance, and learn to run at your goal pace. Check out this typical week for those focusing on getting faster in timed runs and preparing for other events in the military.

This advice depends on how many miles per week you do. This five-day running plan has about 15 miles a week built into it. If you are not there yet with your weekly mileage, do not just jump right into this. Instead, replace any mile outside of your current miles/week with 10 minutes of moderate to challenging biking, depending on the day of the week.

I would not run timed runs every day, but some days each week, sure. Set up a timed run day after a rest day in each week if you wish -- or every other week. I would also mix in some bike-run workouts to get two times the cardio with half the impact. Most people new to running or heavier will experience pain in the feet, shins and knees if the progression into running is too much, too soon.

Instead, consider the following running days/week:

• Monday and Thursday: Do goal-pace running two times a week (12 x 400 meters or six x 800 meters) with 100-200-meters of walking rest.
• Tuesday: Do a day of hard running up hills (or a stair stepper) or on a soft sand beach -- just ways to make running harder for 2-3 miles.
• Wednesday: Take a midweek day off from running and do nonimpact/mobility work.
• Friday: Do sprint work, mixing in 100 meters fast/100 meters slow, and try to do that every minute on the minute (EMOM) for 10-15 sets. Then do 400 meters as fast as possible, then rest with sit-ups and flutter kicks for some core hip work. Repeat the 400/core circuit up to four times.
• Saturday: Do a Zone 2 running day with this. Run for 30-40 minutes and add calisthenics such as squats (20 reps) and lunges (10 reps/leg) every five or 10 minutes.
• Sunday: Rest with mobility or flexibility and get ready to test your timed event on Monday after a warm-up.

But if you are ever feeling the aches and pains of running (heavy runners weighing 220+ pounds or people new to running usually feel them), replace any one mile of running you have that day with 10 minutes of biking.

Before and after any run workout, consider biking. Bike first for 10-20 minutes, then run, then for an extra aerobic base training cooldown, go for a steady-pace bike ride for 20-30 minutes.

This method of running can also be mixed with different ground surfaces to lessen the impact. Consider running on dirt, grass, turf or a rubberized track for most of your weekly workouts. Your feet, knees, and shins will thank you for it, especially if you are a heavy runner or new to running.

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