Many active-duty service members and recruits working to improve their timed runs for military fitness testing often do not diversify their training enough. Too many just put in miles, mostly slow heart-rate Zone 2 running, but with no real focus on the specific demands of the fitness test. Others just run fast for 100 meters to 400 meters in several sprinting intervals and discover that their timed events do not improve as much as they expect. However, combining Zone 2 running, goal pace running and sprinting in your weekly training plan can be ideal for developing aerobic endurance, pacing skills and explosive speed. Consider the following three workouts spread throughout your week, 1-2 times each, depending on your running goals and abilities:
Zone 2 Running
Heart-rate Zone 2 running is performed at a moderate intensity at which you can comfortably hold a conversation, improve your cardiovascular health, build a strong aerobic base and aid in recovery. This phase of running is important as it can help you build your engine to run longer distances and eventually faster, if you add in some faster-paced running. You can run miles or for total time, but keep the heart rate to a “Zone 2 level” for you.
- Zone 2: Light activity, conversational pace, 60%-70% HR max (aerobic base training)
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Sprinting
Sprinting, on the other hand, enhances your anaerobic capacity, increases muscle power, and boosts metabolism. Speed intervals are part of many tactical fitness tests, including shuttle runs, sprint-drag-carry, and obstacle courses. These fast runs are also important for developing the faster-paced timed run, including the final kick in the last minute of the event. Push yourself hard so your heart rate is pushed to Zone 4-5 with short but fast-paced runs of 100-200 meters for 5-10 sets, depending on your ability.
- Zone 4: Hard activity, anaerobic training zone, 80%-90% HR max
- Zone 5: Max effort, speed and power training, 90%-100% HR max
Goal Pace Running
Goal pace running is somewhere in the middle: not a sprint but not an easy jog, either. But it is defined by running at an intentional pace. For instance, if you want a 6-minute-mile pace for your 1.5-mile timed run, you need to run a 1:30 quarter mile and a 3-minute half mile in goal-paced sets to achieve a 1.5-mile timed run in 9 minutes. Like sprint sets, the goal pace workout is completed by running at least the distance of your timed event in quarter- or half-mile intervals, 6-8 sets usually. The rest period is limited to 1 minute of walking before you do the next set.
- Zone 3: Moderate activity, improves aerobic endurance, 70%-80% HR max, manageable for military-timed run distances of 1.5 miles, 2 miles and 3 miles
Pacing is practiced, learning to run at a specific pace for timed running events. Often, this is left out of training plans, and many struggle to perform at their best. If you do only Zone 2, you get good at running slowly. And, if you only sprint, you start off too fast and burn out at the end of a timed run in the military.
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Fitting These Into Your Training Week
To fit all three into your schedule, aim to do Zone 2 runs once to twice per week, lasting 30-60 minutes each. Do a second if your aerobic base is your weak point. Do one to two sprint sessions per week, with short intervals (e.g., 8-10 sprints of 20-30 seconds) and adequate rest in between. Do the second sprint day if your aerobic base is solid but you need to work on speed. Space these workouts out to allow for recovery: Ideally, alternate days or place sprint sessions after a rest day. If you need to focus more on running conditioning with a pacing strategy, do the goal-paced workouts twice a week.
If you are new to running and six days a week of running is not in your immediate progression, 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 the sprints, and do a nice-and-steady bike, elliptical or rowing workout in place of the Zone 2 sessions to reduce total miles run per week. This balanced approach helps prevent overtraining injuries 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 to the week. For instance:
Day 1: Pace run
Day 2: Sprint intervals,
Day 3: Zone 2 run,
Day 4: Rest/mobility day
Day 5: Pace run
Day 6: Sprint intervals or rest
Day 7: Rest or Zone 2 run
Or just pick the two activities that you need to work on the most on the back half of the week and add in a rest day if needed. I would not skip the goal pace day on the back half of the week, but either the sprint or Zone 2 day. If the goal is to run a specific time, you need to practice that specific time because competitive timed runs are not sprints or jogs in the military.
Doing all types of workouts is important because they target different energy systems in the body, and tasks in the military are much more than just timed runs. Zone 2 running builds your foundation, making you more efficient and resilient, while sprinting 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-rounded running plan that promotes peak performance.
See more running and fitness testing articles at the Military.com Fitness Section. There are thousands of articles available on a wide range of topics needed to be a better recruit and ultimately a better tactical athlete.
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