Something nobody ever considers for cardio and improvement for a run is jumping rope. You can speed it up, slow down run in place. It's helped me a lot. Not to mention it burns massive amounts of calories when done max effort.

Sprints. You want to get faster at any distance do sprints. In the last three weeks I’ve taken two of my new guys from 36 minute 4 miles to EIB qualifying 32 minute pace. We do 10 x400m with a 2 minute rest in between every Friday. Also we do a 4-5 miles run every Monday to build that aerobic capacity. Besides ruck on Thursday that’s all the running I make my guys do.

Been working towards getting out of obesity and into the USMC for the last four months. It's great having videos like yours to help make sure I'm training the right way. The biggest thing I've noticed helping with running so far is exactly what you said about running further than your test distance. Thanks a lot for all the great advice!

What helped me was incorporating bodyweight squats/lunges on runs. Really knocks your legs out and builds that mental toughness.

I swear every question I have, this guy has a video for. Great work.

Just enlisted in the Army at 34 yrs young and I've been working on my run time! Your videos have been a big help! I ship to Jackson in 2 wks. Thanks for all the tips bro!

60 and 120’s sprints works as well.. I went from a 17:00 to a 15:30.. I do 60/120’s sprints about 8 times a day and if you can’t do that then do 30/60’s and build it up 💪🏾💪🏾

Dude, you are a stud! My best 2 mile was 11:54. Only did it once and never got close again. Wanted to finally break 12 minutes, and my one mile split was 6:15. It pissed me off and I just went beast mode for that second mile. Won’t lie… it felt amazing passing all those guys on the second mile. 🙂

Hey man I ran only 1.6 out of my 2.2 miles today because my legs just felt so heavy I know you have given out tips before but I just don’t know how to keep going but thank you my man and thank you for always being so helpful

Adding a run to the end of a muscle focused workout is such a great tip. A great way to increase the frequency without feeling the need to use a different part of the day, or dedicate as many days solely to running.

Been training for a minute now at five miles, about to do the Stop Soldier Suicide run beginning June. Good way to raise awareness and prepare for the military! Two birds one rock.

I took my ACFT last Tuesday. I got a 12:52 on the run. I look forward to cutting that time down to a 12 in the near future 💪

Trying to cut weight right before a PT test always backfires. Had almost the same situation as your guy happen. The only PT test I've failed in 10 years and ive vowed to never be that close again. Now im back to a normal weight and pumping out 14-15 minute 2 miles

There is Gold in your advise. Nothing fancy, just good solid work. It all comes back to the basics.

It takes me 26 min to run 2 miles so i laughedy ass off when you said you do it in 11. Freaking impressive

Re enlisting into the national guard left active duty in 2017 . This was very helpful. Thanks 🙏🏿

Here's a tip from an ancient 3x NCAA all american (my HS time was 8:53 in the 2 mile btw). Let's just presume you're already running at least once a day...else you're not really training. If you're not getting FASTER for 2-5 mile timed stuff, the workout that will give you the best gain in speed for your effort is 200s with full recovery. There's a way to do this that will make the difference. Head to the track and start hitting laps. You want to time the fast 200 and the recovery 200. The fast one will be brisk- but with the feeling you can do 15 more. Time the first recovery 200 and then try and do each brisk and recovery at the same pace. I found the sweet spot for gains on this was 12-16 laps. I personally used it as a medium workout where I could get a lot of miles in at pace and not destroy my body for the next workout which would be pretty serious (I was doing 90-100 mile weeks with about half of that below 5:10 mile pace). Why 200's work well is it will your legs heart and lungs as much time at its target pace as possible. You're not running my pace which was 30-35 for the brisk 200 and then finishing the lap in 1:20 (45 recovery), but those are the ratios. For reference- when I ran at U of O they had a variation of this where they'd do 8 laps at 30/40 which was a 9:20 2 mile (most of the team couldn't do it). Dillinger said Prefontaine used to rock that work out.

Wow! Simple yet very effective advice. Can’t wait to apply all of this. I’ve got my ACFT tomorrow

I’ve always noticed that high intensity interval sprints has helped my distance running even more than distance running itself.

As far as sprints go that really helped me what I used to do I started with 30 60s where you sprint all out for 30 seconds and then walk for 60 seconds and repeat then move it to 60 120s. Where you sprint all out for 60 seconds and walk for 120 do that over and over.

Your videos are always so uplifting with real-world actionable items. Your conviction that it will happen, and call for action to stick it out makes your videos always a treat to look forward to!

Served back in 72-83 bumbed out I got a medical I did go Airborne, Definitely the best years of my life ! Now, in my 70s I started going to the Gym, found my old Alice Pack & web gear, starting to go "Rucking" there was a day when I smoked 2 packs a day, downed a case of beer on weekends & Ran P.T. before morning Chow.

6'0 160LBS, 10:30-11MIN 2 mile after a hard workout. My advice... pace yourself... if yk you can't do a full speed 2 mile don't hold yourself to those standards go at your own pace and when you get towards the end give it your all. Day by day increase your pace but don't K yourself. For stamina, don't just go 2 miles do 2.5 train your body to go past its limit, and last but not least hydrate but don't fill yourself too much with food.

Information over quality all day

Haha the struggle to not say mindf**k was real. Good video great content

Gritty Soldier brings back a lot of memories lol from life in battalion lol. Doing wind sprints uphill running around a track in squad formation with last guy sprinting to front do that several times and you'll feel you know what death feels like. I can speak from experience for both. On runs if you drink too much night before and starting falling back a certain 6'2" Samoan would grab you by the throat and groin press you over his head without breaking stride and toss you into a tree and not look back. Always hydrate with water especially if you drink. I was one of the slower runners at 10:30 min for two miles because of a motorcycle accident. I have run a 26 mile marathon on a track by myself with no water etc out off sheer boredom to see if I could actually finish a marathon. No one believed me even though MPs who knew me kept going by on shift watching. They told me later it wasn't a 1/4 mile track it was 5/8 of a mile. So Alexa told me I actually ran 64 miles out of sheer boredom not 26. Run till you drop them run some more! Great training and advice always enjoy it from you. I have new legs now nice shiny titanium and carbon fiber so trying to wake my muscles up and get them motivated again.

started running 4-6 miles a day after i found your channel

Currently training for the Army. My first job choice is 68w (combat medic) but my second option if it’s not available is 18x (special forces candidate). I’ve never been a runner so I need to train my 2 mile bad. This video helped a lot thank you sir

Hey congrats on hitting 2500 subscribers! Def gonna start incorporating runs to my workouts. It's one of those things i dont like committing a whole workout towards but adding it to the end of a lift is definitely doable

Love your channel, just started running and everything you have said has helped me tremendously. Hoping to start Rucking in a months time following your solid advice. Keep up the fantastic content mate 🤙🇦🇺

i been running for 11 weeks now and been running 1 mile and 2 mile and 3 miles runs. ran my first 3 mile in 51 minutes with a 17 minute pace which is terrible. my first 2 mile was 34 minutes and done this last week with a 28 minutes for 2 miles which has me still failing for my run. need to work on breathing. schins been hurting a little. 11 51 minutes i have gotten my mile down to with some times 13 minutes or so mile. just need some more advice on breathing and making my runs faster. i have also been doing sprints. hope to crush the next acft i do in a few months. so i can make sargent.

How you don't have more views than this? I'm going in the ANG & my girl the ARNG, and man you make this so inspiring. I hope you become an instructor 1 day

Two things cut a minute off my two mile time. One, work on your flexibility. And two, run 3 miles every other day sprinting between telephone poles then jogging between the next set of poles.

My new Hokas just got delivered today. Will be incorporating these tips into my running now that I have some proper shoes.

Sgt E5 87 to 95, EOD Aviation... Lol. It was all about getting 60 points back then. Pu su 2mi run. Thx u for your sevice and sharing your journey to 4 star General 🌟🌟🌟🌟

High school Cross country and long distance track do a lot of this. Track doesn't normally run hills but they do use the bleachers. We typically ran five or more miles in practice. Had a few different places we practiced for crosscountry one was almost exclusively hills, there were beach runs too, hills and sand my least favorite practices. And pasta night was the night before a race. 13:58 was my fastest 2 mile and up until senior year i was JV for Girls cross country and track. Varsity was obviously faster. And i knew one guy who ran a 2 mile for track in under 10 minutes. Of course that was the school record for a two mile. But yes, everything he talked about is used by high school athletes as well...at least it was were i went to school. Found this channel looking for new running music.l, while trying to get myself back into a running routine.

Here's my current plan: 2 to 3 weeks plan 1 mile full effort run, walk about a half of mile then do it again (1 mile full effort run). 4 to 5 week plan 1.25 mile full effort run, walk about a half of mile thrn do it again (1.25 mile full effort run). 6 to 7 week plan 1.5 mile full effort run, walk a half of mile and do it again. 8 to 9 week plan 1.75 mile full effort run, walk a half of mile and do it again. 10 to 11 week plan 2 mile full effort run! Every day until ACFT! I might slim down those weeks because im already a runner.

A lot of people in the comments struggle to run for distance. If you’ve got time to prep I recommend running for time first. When I started training for half-marathons, I did a 30 minute non-stop run 3x/week then SLOWLY built that up to 90 minutes + a fourth long slow run on Sundays for 120+ minutes/week. Once you hit 90min regularly your mile time will generally improve (mine did by 3 entire minutes). From there hill sprints, mixing in plyo-work with kettlebells and jump rope really leveled things up.

Every time I watch a gritty soldier video I become an expert on one muscle group and need to watch another video for the others.

I'd love to see a month or 2 training plan. I struggle finding a good workout plan that works with the military.

I left the Army 30 years ago, but I still watch and love your videos. On many levels and situations, your advice would have been incredibly useful to me back in the late 80's. Where were you we I needed you most? I'll be specific and a little bit nostalgic... An officer in my unit that I really looked up to told me that it was his goal to be able to max the PT test at the youngest standards, at any given time, even if he was awaken in the middle of the night while suffering from the flu (his words). I trained for about a year to get my run down to max, which used to be 11:54 (not sure if that standard has changed). My regimen at the Ft Benning track For about a year, I was training to get my run down to max the youngest age group, which used to be 11:54 (not sure if that standard has changed). I would run on the track across from Building Four at Ft Benning - run about a quarter mile, then sprint about 200-300 yards. My PT runs were always 4 miles at around a 7:00-minute pace. When PT test time came, I seemed to suffer a bit of performance anxiety on two consecutive tests, hitting about 12:30 both times. Both test were conducted in the morning. One afternoon I was picked to take part in a random PT test just a few hours later that afternoon... and ran an 11:30 without pushing myself to my max. The difference? Before I tell you, let me preface this by first admitting I was the dummy who followed this advice. Someone told me not to eat or drink much water before a PT test, and I took these morning tests dehydrated. Not sure why I took that advice so literally... for so long. Not my most shining moment. Six months after I got out of the service I was in grad school, and some guys in my school's ROTC program invited me to do PT with them. We decided to do an APFT just for fun. I had not done any (Army-style) PT for six months, but I still ran below 12:00. Afternoon PT (even in southern Louisiana summer heat) was still better than early morning dehydrated PT at Ft Benning. Again, Gritty Soldier, where were you when I needed you? My guess: pre-school.

Run a quarter mile then do 8 burpees (as fast and explosive as you can) a 50 yard farmers walk with about 40lbs in each hand (as fast as possible about 80% effort) then a 50 yard sprint (70% effort) Rest 2-3 minutes Then repeat Do this as many times as you can in an hour Do this twice a week for 3 weeks then retest yourself; if you make more than a 10% improvement on your 2 mile then start adding a weight vest (5-10 lbs at a time) or some gear/TA-50 to the entire routine This will not only help increase your run but also some of your other ACFT exercises and your ruck march

Solid points. Thanks.

Great tips! Thanks the advice.

Nice, I wish the other channels would just get to the point on this stuff like you do.

hill sprints for the win. overall good stuff

Great practical content man.

yeah man i used to be able to run alright 14:00 for the apft but during covid i just didnt keep training and my times were fucked like a good day is 18:00.heart rate jacks up to 170-180 where it used to be 145-160, i was at blc Feb. 2020 and we were practicing the acft and i was hitting a smooth 15:30~ the 2 times we ran it. but luckily I'm doing the all the things you just mentioned except i need a greater intake in carbs i was trying to get to around 13-14% body fat, i float between 16-17% right now. thanks for the great info

I love this channel

Great content Sir

I run like 1x a week and tried my 2mile and ran a measly 15min. Ship to osut July 12. Starting to train daily now. Goal to get it down to 12:30 before I leave

Excellent advice!!

Cool, going to give sprints a shot

I am going to 15T transition school for 6 weeks in AZ and right as I get back to my unit in UT I have a pt test. My last test I scored 550 without training purely for the ACFT. I worry about the 2 mile run because Arizona is at 2300 feet and Utah is 4300 feet. Anyways ill be buying your ACFT program and ill let you know how it goes!

I have been looking for something like this. I just started running 3 miles last week, from 1.5 miles. I never knew that sprints were important for time. I've just been trying to run 3 miles at a decent clip. Currently, I'm doing the run/walk method. Run as far as I can and then walk for 30 seconds.

I’m training to join the Air Force near in the future. I am overweight, but with your help on both push ups and run time, I know I just need to put in the work and that is exactly what’s happening! Thanks for the videos man they are great!

im 5'6 and reaching above 4.7mph is pretty hard for me, so ima aim for a 1:30 quarter mile for a week, or until i get it, then try a 3 minute half mile so i can try and reach my 8:30 minute 1 mile timing thanks bro

i run 15-20 miles a week. 5-6 mile run day lift Interval sprints at an incline 45 sec ea. x 12 -20 sets lift run a 2mi for time. lift Repeat.

I started running 6mo ago but really started commiting the past few months. When i started i had to stop every 2 minutes. Right now my 2 mile is at 18:00. Im doing this for the fire academy in 4 weeks lol. I dont have to be the fastest but i do need to cut a couple minutes off!

I struggle with the weight factor which overall affects my running whether it’s cramps, pulling muscles or even straining what are some things I can do to combat this weight to improve my running ?

One more comment for the algorithm 💪🏾

Is walking allowed ? Sounds like a crazy question but is the workout diminished if you walk during it. How often should you run ?

Thanx man. I've been hung up on my two mile

Last ACFT I did 11'49", I'm aiming sub 11'30" and ultimately sub 11

You mentioned insight for people having trouble with weight control. Could you please help me? I was 354 I am down to somewhere around 196-198 and am in the process of joining. The problem is that I pretty much did it the way your friend was by eating straight salads and I am having a real hard time working out because of it. If you do read this comment. I thank you.

Thank you for this

4:55. We read you lima Charlie 💪💪💪💪💪💪

Awesome 💪

Thanks.

great advice

Advice for those who struggle more with making weight but want to be able to have the energy necessary to get through all of the fitness?

Fun fact my post office is exactly two miles from my house. So I will be able to check my time when I win the RANGER PACK

I'm a big dude. Cornbread fed. I need help with picking up speed and dropping weight

How do you overcome a stress fracture? I been out of running for about 3 months, which doesn't help with my 2 miles run for my ACFT. How can I train without putting stress on my left metatarsal. My run time was 1530, I'm 39. Last time I jog a m8le was 12 minutes only a mile. I'm worried that my run times is affected by this recovery time. En of Sep 2022 I hqve and ACFT to take? Any recommendations?

On your 5 mile runs what’s the pace we should shoot for and do we incorporate walking in those I always struggle with maintaining a pace without getting smoked by mile 3-4? Finally great video will definitely incorporate on my daily routine

I love y’all

What’s your biggest tip for getting ready for the 2 mile in 2 weeks? We just came off of pre deployment leave and haven’t done Army Pt In a while. I’ve been doing a lot of weight training but barely any cardio.

What do you think about using treadmills for interval running workouts right after a lifting workout?

No sprints. Sprints high risk of hamstring tear. And it can take 5 to 8 months to fully recover. Just increase mileage and your 2 mile run will be faster

Do sprints. Hardest thing to start doing. How can I get over outside judgement of being "highspeed".

This is a little old, but i totally believe you know what you're talking about. I've been i cant seem to run longer than 45 seconds to a min what can i do to be able to run without all the walking ive been doing this 10 mile walk as often as i can with some running in it but been trying to do this for quite awhile

Great video! How would you program runs during a given week? Like 2 sprint days and 1 long distance day?

Hey bro. I’m a fat boy entering the army right at 26% body fat. When you mentioned about carbs before running to comment if I struggle with weight. So this is why I’m commenting. What do you recommend. Also thank you for the video!!!

Running is not my problem, its my breathing. Legs are fine, I could run all day if I new how to breathe.

Hey man I been out the army for over 10 years , I'm an oef veteran and I was 11b. I like your channel first of all, I appreciate all the good advice and by watching some of your videos I can vouch from personal experience that you know what your talking about... my question is, is I want to get back in shape like I was in the Army and I'm debating on do I just start ruckin again daily? or just start knocking out that 2 mile daily? Or mix it up. What do you think? I got a 12 mile Ruck coming up in may that's supposed to be a donation type Ruck to help homeless veteran's and veteran's with mental health issues...its a fun type of Ruck, but I want to be prepared for it and honestly just overall get into better shape in general. I train with weights nearly 4 to 5 days a week, I'm strong.... but my cardio is really bad now and I'm over weight. If you have any pointers I'd love to hear them, cause I'd love to realistically bring my two mile up to like 14 min and get my Ruck time to a standard 15 minute mile by the end of this year. What do you think?

Hey so I’ve been working on my h/w along with the ACFT. I’m not 100% ready for the ACFT but I have an unexpected one next Sunday. Todays Friday. What advice do you have ? I’m also trying to shed weight and I seen your advice on not just eating salad each day. So far I’ve been eating from 12pm-8pm and eating less carbs.

The best way to run two miles fast is to run fast. Haha

So I re-enlisted not been to the gym and 2 years ago I need to get ready for PT test in April. I live near a beach should I just run on the stand when I train or should I stick to flat surface? Also you're so down-to-earth you remind me of one of my buddies when hour overseas he mentor me alot in weight lifting.

I'm definitely one of those that struggle with tape and ht/wt. I can pass the ACFT but just have issues with tape. What would you suggest?

Curious on what your thoughts are on the Maf method or the 80/20 method for running faster for longer. Have you used those techniques in the past?

Hey, I'm a guy that have a issue being overweight...what can I do from a diet and training standpoint...thanks in advance...

Hey gritty, i have a firefighter agility test in march, which will consist of pushups/situps/hosecrawl/climb 75ft/ and last a mile and a half run in 15min or less........i am 5'9 164lbs... can you give me a running plan so i can be prepared to pass it, because i really want to be a firefighter......

Trying to get unde 18 minutes myself And I'm struggling to lose weight to pass tape. 😮‍💨

I’m doing the six week run faster program... should i add a run to the end of that?

Ive been running 4-5 a week lately and my mile times have been pretty on and off Around the start of the week after my rest days (sat-sun) my mile times are around 10:30 but once im around the end of the week they’re 8:40-9:30 I don’t know why i cant seem to have a consistent mile time i just started running around November.

I’m overweight and trying to practice the 1.5 mile for the navy in boot camp, Currently i’m almost 2 minutes off. At around a mile I can tell its the lack of nutrition, any ideas on what to eat the day of the 1.5 run? For overweight people. I’m currently around 29 BMI

How many days a week do u run?

Any tips for not losing too much weight while training for APFT and SFAS? I’m a slim guy 5’11 163lb.

Just found your channel for my ranger hopeful son. He deals with frequent shin splints, and that's a concern for him. What do you recommend for recovery, shoes, running surface? Have you ever dealt with that or helped someone through that issue?

I got a 9 minute mile right now but after that first mile I’m pretty tired