Many active-duty service members and recruits working to improve their timed races for military fitness testing often do not add enough variety to their training. Lots of people just put in the miles, mostly slow heart rate zone 2 running, but with no real attention to the specific demands of the fitness test. Others run several sprinting intervals from 100 meters to 400 meters faster and find that their timed events do not improve as much as they expected. However, a combination of Zone 2 runs, target pace runs and sprints in your weekly training plan may be ideal for developing aerobic endurance, pacing skills and explosive speed. Depending on your running goals and abilities, consider the following three workouts, 1-2 times each, throughout your week:
Zone 2 running
heart rate Zone 2 running It’s performed at a moderate intensity at which you can comfortably hold a conversation, improving your cardiovascular health, building a strong aerobic base and aiding recovery. This phase of running is important because it can fuel your engine to run longer distances and ultimately faster, if you add some sprinting to it. You can run by miles or total time, but maintain Heart rate up to “Zone 2 level” for you.
- Zone 2: Light activity, conversation pace, 60%-70% HR max (aerobic base training)
Read more: Ask Stu: Should I prepare for military training alone or in a group?
running a race
On the other hand, running increases your anaerobic capacity, increases muscle strength and boosts metabolism. Speed intervals are part of many tactical fitness tests, including shuttle runs, sprint-drag-carry, and obstacle courses. These sprints are also important for developing fast-paced timed races, including a final kick in the final minutes of the event. Push yourself hard so that your heart rate reaches zone 4-5 with short but fast-paced sprints of 100-200 meters for 5-10 sets, depending on your ability.
- Zone 4: Strenuous activity, anaerobic training zone, 80%-90% HR max
- Zone 5: Maximum effort, speed and strength training, 90%-100% HR max
run round
Running at a circular pace is somewhere in between: not a sprint, but not an easy jog either. But it is defined as driving at a deliberate speed. For example, if you want a 6-minute-mile pace for your 1.5-mile timed race, you need to run a 1:30 quarter mile and a 3-minute half mile in target-pace sets to achieve a 1.5-mile timed race in 9 minutes. Like sprint sets, target speed workouts are accomplished by running the minimum distance on your scheduled program in quarter or half mile intervals, usually 6-8 sets. The rest period before performing the next set is limited to lasting 1 minute.
- Zone 3: Moderate activity, improving aerobic endurance, 70%-80% HR max, manageable for military-timed running distances of 1.5 miles, 2 miles, and 3 miles
Pacing is practiced, learning to run at a specific pace for timed race events. Often, it is left out of training plans, and many people struggle to perform at their best. If you only do Zone 2, you get good at running slowly. And, if you only run, you start running too fast and get tired at the end of timed races in the army.
Read more: Leg-Day Workout with Weights, Sandbags, and Calisthenics
Incorporating these into your training week
To fit all three of these into your schedule, aim for Zone 2 runs one to two times per week, each lasting 30-60 minutes. If your aerobic base is your weak point then try another one. Do one to two sprint sessions per week, with short intervals (for example, 8-10 sprints of 20-30 seconds) and ample rest in between. If your aerobic base is solid but you need to work on speed then sprint on another day. Space these workouts apart to allow recovery: Ideally, place sprint sessions after an alternate day or rest day. If you need to focus more on running conditioning with a pacing strategy, do goal-pace workouts twice a week.
If you’re new to running and running six days a week isn’t your immediate progress, you can replace any sprint or Zone 2 workouts with non-impact cardio. Do hard and fast Tabata intervals on the bike in place of sprints to reduce total miles run per week, and a nice and stationary bike, elliptical or rowing workout in place of the Zone 2 sessions. This balanced approach helps prevent injuries from overtraining and maximizes the benefits of both endurance and speed training. You can also use Zone 2 as a recovery day after adding one to two pacing workouts a week. For example:
Day 1: sprint
Day 2: Sprint Intervals,
Day 3: Zone 2 run,
Day 4: Rest/Mobility Day
Day 5: Sprint
Day 6: Sprint intervals or rest
Day 7: Rest or Zone 2 run
Or just pick the two activities you need to work on the most in the last part of the week and add a rest day if necessary. I wouldn’t skip a goal pace day at the end of the week, but would skip either a sprint or zone 2 day. If the goal is to run a specific time, you need to practice that specific time because competitive timed races are not sprints or jogging in the military.
It’s important to do all types of workouts because they target different energy systems in the body, and tasks in the military are much more than timed races. Zone 2 running builds your foundation, making you more efficient and flexible, while running challenges your muscles and nervous system, improving overall athletic performance. Goal pacing is about mastering a pace for a set distance. Together, they support a well-run plan that promotes peak performance.
Check out more running and fitness testing articles Military.com Fitness Section. There are thousands of articles available on a wide variety of topics essential to becoming a better recruit and ultimately a better tactical athlete.
Want to learn more about military life?
Whether you’re thinking about joining the military, looking for fitness and basic training tips, or wondering about military life and benefits, Military.com is here for you. Subscribe to Military.com To get military news, updates and resources delivered straight to your inbox.
