08 July, 2011
Army Running Exercises
Training for the U.S. Army is rigorous. A prerequisite of completing basic training is satisfactory performance in a two-mile run. Additionally, regular physical training is a part of every soldier's life. Whether you are seeking to enlist or searching for varied forms of training to improve your running, Army running exercises can help you achieve your goals.
Walk to Run
For potential recruits that are not in top physical condition, the Reconditioning Walk-to-Run Progression is utilized. Training is divided into six levels, each lasting 30 minutes and consisting of five repetitions. Level one consists of a five-minute walk followed by a one-minute jog. Level two is a four-minute walk and a two-minute jog. Level three a three-minute walk and three-minute jog. Level four is a two-minute walk and four-minute jog. Level five is a one-minute walk and five-minute jog. Level six is a five-minute walk and a 15-minute jog that gradually increases to 20 consecutive minutes.
Speed work is performed once each week during the 12 weeks of basic training and aims to gradually and safely increase your endurance over time. This exercise is done at a work-to-recovery ratio of 1 to 2 over a time period of 30 to 60. This means you will begin by running at a full sprint for 30 seconds followed by a 60-second walk. Do four repetitions to start and aim to eventually complete 10 repetitions.
Interval training is a common training method for Army personnel hoping to improve their times in the two-mile run, a U.S. Army standard. Start by running 1/2 mile at the pace you hope to achieve for an entire race. Recover while jogging 1/4 mile. Repeat this three times. Next, run 1/4 mile at your desired race pace. Recover while jogging 1/8 mile. Repeat this process four times. Run 1/8 mile at your desired race pace before jogging 100 yards in recovery.
- side view of runner image by jimcox40 from Fotolia.com