Reference: The below two mile training plan came from the official Army Combat Fitness Test Training guide pages 31-34. It contains three exercises to help a soldier prepare for the ACRT’s two mile run

Exercise 1: Sprint Intervals (PRT Activities 30:60s and 60:120s)

Risk Mitigation: Soldiers should execute a dynamic warm-up before starting this exercise. A master fitness trainer can assist in developing proper running form. Beginners should start with four 30-second repetitions at 50-60% effort followed by a 60 second rest (30:60s). Beginners should increase repetitions (6-8) maintaining proper running technique for 30-seconds at 50-60% effort throughout a 2-4 week base phase.

Purpose: This exercise improves the resistance to fatigue of the active muscles by repeatedly exposing them to high intensity effort. As a result of their increased anaerobic and aerobic endurance, Soldiers will be able to sustain performance of physically demanding tasks at a higher intensity for a longer duration.

Equipment: Level field, track or running surface.

Execution: Following a dynamic warm-up (Preparation Drill and Military Movement Drill), sprint at near maximal effort for 30 seconds followed by 60 seconds of rest.

Exercise Prescription: 1 x week, 4 to 10 reps followed by a cool down (Recovery Drill). After achieving 10 x 30:60s, replace with 5 x 60:120s weekly increasing to 10 x 60:120s over four weeks.

Figure 16: Sprint Intervals

Check Points:

• Must perform dynamic warm-up prior to executing 30:60s.
• Follow 1:2 work to rest ratio.
• Ensure cool down (Recovery Drill) is performed.
• Avoid running on consecutive (back to back) days.

Exercise 2: Release Run (RR)

Risk Mitigation: Soldiers should execute a dynamic warm-up before starting this exercise. A master fitness trainer can assist in developing proper running form. Beginners should start running at a moderate sustainable pace for 5-10 minutes. Beginners should gradually increase the time to 10-15 minutes throughout a 2-4 week base phase.

Purpose: This exercise shares the similar purpose to Interval Sprints but with less intensity and longer duration.

Equipment: Level field, track or running surface.

Execution: Following a dynamic warm-up (Preparation Drill and Military Movement Drill), the running pace should be “comfortably hard.” Soldiers should be able to maintain a steady pace for 5-6 minutes with a similar ability group before being released to run at their own pace or target pace. The duration of the release portion of the run should increase progressively to 15-25 minutes.

Exercise Prescription: 1x week at the highest sustainable pace for 5-6 minutes initially, progressing to 15-25 minutes.

Check Points:

• Must perform dynamic warm-up prior to exercise.
• Ensure the running pace is “comfortably hard” while sustaining 5-6 minutes of durationinitially.
• The goal is to be able to progress to 15-25 minutes of duration at the same pace.
• Ensure cool down (Recovery Drill) is performed.
• Avoid running on consecutive (back to back) days.

Exercise 3: Hill Repeats (HR)

Risk Mitigation: Soldiers should execute a dynamic warm-up before starting this exercise. A master fitness trainer can assist in developing proper running form. Beginners should start running at a slow sustainable pace for 10-15 minutes. Beginners should gradually increase the time to 15-20 minutes throughout a 2-4 week base phase.

Purpose: This exercise develops aerobic fitness and muscular endurance by utilizing a slower pace and a longer duration of sustained running.

Equipment: Level field, track or running surface.

Execution: Following a dynamic warm-up (Preparation Drill, Hip Stability Drill and Military Movement Drills), the running pace should be slow enough to carry a conversation without becoming out of breath for 20-30 minutes. You should increase your time/distance slowly, no more than 10% in time or distance per week. You should not increase your pace.

Exercise Prescription: 1 x week for 6-10 repetitions

Check Points:

• Must perform dynamic warm-up prior to exercise.
• Ensure the running pace is can be sustained across each of the reps.
• Ensure cool down (Recovery Drill) is performed.
• Avoid running on consecutive (back to back) days.