Army Physical Fitness Test – Two Mile Run The Two-Mile Run: This event tests your aerobic fitness and the endurance of the leg muscles. THE FITNESS TESTS THAT YOU TAKE AT THE ARMY ASSESSMENT CENTRE HAVE CHANGED. Segment 1: 2.0 mph for 90 seconds Why test your running? Age (22-26) - Minimum pace: 7.34 mph -- Max pace: 9.24 mph That’s because you can be in … They are not harder, and the training that you've done towards the old tests will also help you through the new ones. It will also help you at assessment centre if you lead a healthy lifestyle - eating well, drinking plenty of water and taking regular exercise. Some trades require a faster time. Click the image below to see a larger version ArmyPRT.com is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as … To learn the APFT rules and standards for performing a proper 2 Mile Run, see our “Army PT Test” page. In 2020, the Army will still run the two-mile timed run, but it will be part of an entirely new fitness test called the Army Combat Fitness Test (ACFT) Age (27-31) - Minimum pace: 7.1 mph -- Max pace: 9.15 mph, Age (17-21) - Minimum pace: 6.48 mph -- Max pace: 7.82 mph The Army PFT consists of the following exercises: two minutes of push-ups, two minutes of sit-ups, and a two-mile timed run. Before I list a sequence of preset treadmill workouts that can be useful during your preparation, I want to focus a little on what the Army Fitness Running Test requirements are. In October of 2020 the Army will officially replace the Army Physical Fitness Test (APFT), used to assess Soldier fitness since 1980, with the Army Combat Fitness Test … Of all the events that make up the Army Combat Fitness Test, the two-mile run generally causes soldiers the most grief. The speed value is usually preset in the consoles memory and the workouts settings are different from one treadmill to another. Before you arrive at the Army Assessment Centre, you will need to make sure that you're prepared for the tests that you'll take, to give yourself the very best chance of showing us what you're capable of. It was an all out 2 mile followed by a 10 minute rest followed by 2, 1-mile reps all out. The test is in 2 days. Cool down: at 2.3 mph for 2 minutes than at 1.5 mph for another 2 minutes. Pay attention to your pains and learn how to prevent them in time so you don't hurt yourself. If you feel you can do it, increase the speed values slowly. Any soldier has in his vocabulary these four important words: Army Physical Fitness Test (or APFT). The Army 2 mile run is a fantastic distance. The seated ball throw measures your upper-limb explosive strength. Week 3: Run four laps, then walk two laps, do this three times. The run measures your aerobic capacity. Q: Training for 2-Mile Military Test: I am 51 years old and in the military and I have two goals. But I'm completely out of shape. The following is the APFT 2-Mile Run Standards. View Female Standards Chart. In this article you will find useful information to train yourself for the running exam using the treadmill as training equipment. TO RUN THE REQUIRED TWO MILES, YOU MUST COMPLETE THE REQUIRED 2-MILE DISTANCE (DESCRIBE THE NUMBER OF LAPS, START AND FINISH POINTS, AND COURSE LAYOUT). Your best score of the two attempts will count. Army physical fitness test regulation allow alternate aerobic events,and final results of the test Mathematically at the end of this workout you can finish the 2 mile run in 18.3 seconds (these values are with approximation). All treadmills have preset Interval Workouts included, with different difficulty levels to choose from. Segment 1: 7.1 mph for 90 seconds One important event change was the inclusion of a 2 mile run for the Advance PT test. Some trades require a faster time. Level 1 Interval Workout (for beginners): Warm up: 1.0 mph speed for 2 minutes and 1.5 mph speed for another 2minutes. Cool down: at 1.5 mph for 2 minutes than at 1.0 mph for another 2 minutes. Comprising 2 minutes of pushups, 2 minutes of situps and a 2-mile run, the test determines whether an individual has sufficient functional fitness to make it through basic training. You can use the treadmill manual mode to test how long you can resist, and at what pace. This test forms part of the US Army Physical Fitness Test (APFT), performed by US Army personnel every six months. Scores adjusted based on age and gender. This week, test your endurance with the Army's two-mile run test. The Cooper 2.4 km (1.5 mile) run test is a simple running test of aerobic fitness, requiring only a stopwatch and running track. Sitting with your back against a wall, you'll throw a 4kg medicine ball as far as you can. The standards are also listed on the DA Form 705 which can be downloaded here. 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