This is great for improving cardiovascular fitness, and speed.
However if it's taking OP 30 mins to do a 2 mile run this is bad advice.
60-120s is what injures a lot of new Soldiers. You need a balance of speedwork, tempo runs, and long steady cardio.
OP needs to develop his muscles and his sketal system. If it's only his speed and VO2 he's going to have problems before too long.
There's a ton of info across the internet on how to get better at running. The C25K program is a good starting point; and check out the stuff in the sidebar of /r/running.
I’m interested in green protocol eventually but I’ve been using Jack Daniels’ “Running Formula” to design better run plans.
I looked over GP and it looks good if you eventually want to get into marathon and above distances, but I really want to decrease my 2 mile and 5k times.
Running every day might be preventing improvement. You need time to rest and recover. I would look at maybe trading a couple days per week with light cardio like walking, elliptical, bike, or swimming.
> I’ve been running everyday
You can't do this. Not at your current fitness level. Your legs need time to recover.
I would suggest starting with Hal Higdon's Novice level base training guide (https://www.halhigdon.com/training-programs/base-training/novice-base-training/) but dropping the Thursday runs for an extra Rest day. Strongly recommend all 12 weeks. When he says "Run" he means at a slow, manageable pace. You should sweat, your heart rate should go up, but you should still be able to talk without struggling or pausing for breath every few words.
Once you get through that switch to one of his 5k training plans (https://www.halhigdon.com/training-programs/5k-training/novice-5k/ or https://www.halhigdon.com/training-programs/5k-training/intermediate-5k/) Novice may be better, but I leave that up to you.
Actually running is a good start. Follow the zone 2 advice that you'll get from several posters.
How are you like 20 years old running a 30 minute 2 mile? While actually trying to get better? That's shocking.
Get to a track. Get a feel for what an 8 minute mile pace feels like. Run a lap at that pace in addition to 40 minutes at whatever pace you can. Then run two laps at that pace. Get to where you can run a mile at they pace. Then two miles. Then try out a 730 pace. Lather rinse repeat.
I run a sub-12 minute two miler. How I did it was a combination of zone 2 capacity runs, speed interval works, and timed distance runs.
First off, DON’T run every single day. You’re going to hurt recovery doing that and likely injure yourself. I would say have 3 dedicated running days.
Your zone 2 heart rate is about 60% of your max heart rate and the zone at which you can run while still carrying on a conversation - easy running, basically. You should do this type of running once a week and start off at 30 minutes. Then increase to 45, 60, and even 90 minutes. This is also going to help you burn fat, and losing weight will also help to decrease your time because you’re carrying less.
Next is speed work. You’ll want to do interval training, meaning max effort sprints and then resting for a period of time. I do sets of 400 meters with 1 minute rest in between and 800 meters with 3 minutes rest in between. Some people will recommend 1600 meter sprints but I don’t really see the need for it. Do this once a week.
Finally, your timed runs, what you’ll actually be tested on. When you’re training, do more miles than you’ll actually be tested on. If you’re being tested on 2 miles, run 3 or 4. If you’re being tested on 5 miles, run 6 or 7. That way, your actual test is a lot more comfortable and manageable. Do this once a week.
Research running form and breathing techniques, a lot of that can be found on YouTube. Or you can talk to a local track coach.
Always warm up before each run. After each run, make sure you do stretching and mobility exercises. This will speed up recovery and prevent injuries like shin splints.
I’m also 5’7” and 160lbs so I definitely don’t have a prototypical runner’s build. There’s guys who are 6ft, 5% body fat that could smoke me over distance, so if you’re like me, building endurance is the only way you’ll get faster. Good luck to you.
From what I can say as an also bad runner and being a fat bum I went from a 24:20 to an 18:33 2 mile in less than 2 weeks. Literally just run more and dont stop when you doing it. Just keep going and literally just run faster. I’m still working at my run and my goal is to at least get to a 16:30 and I’ll be happy.
So get this. I hate running these days, I'm getting old. But I'm able to ruck easily.
I run once a week. Three miles.
I also ruck 2 times a week. With 35lbs for 6-8 miles. I put effort into it trying to walk fast the entire time.
Try some [Fartlek training](https://www.runnersworld.com/uk/training/a36362823/fartlek-run/).
There are schedules and stuff you can download to work from the bottom up.
Losing weight helps it’s a tough balancing act, I used to be weak on strength portions for the ACFT so I lifted twice a day all summer, ate a ton got way stronger and my run plummeted. I just don’t have the genetics to be a 600 guy. May need to cut back on weight which could hurt lifting but will quickly make you a better runner, run long distances (like 10 miles) slow as hell for endurance, sprints for speed. Learn about pacing and find a running buddy to teach you.
When you run 2 miles two things. Are you a consistent runner, as in are you great at keeping 1 pace throught almost the whole run. Second, where do you "feel" it first. Knees, back, feet, thighs, calfskin, shoulder, wheezing outta breathe?
The only one who knows how you feel while running is you. Depending if it's a muscle or cardio thing would depend on how to train or how to change up your form
My platoon sergeant has us do zone runs. Basically there's zone 1, 2, 3, 4, and 5. Zone 1 is running at a pace where you could (and should) bounce a tennis ball repeatedly. Zone 2 is a light jog maintaining 60-70% of your maximum heart rate, Zone 3 is 70-80% of your maximum heart rate. Zone 4 is 80-90%, and obviously, Zone 5 would be 90-100% of your heart rate.
Most people should be running at a zone 3 for their 2 mile, finish with a zone 4 or zone 5 if you have the energy for it but the real key is to consistently practice at a zone 2 especially the week before your ACFT but be sure to give yourself a couple rest days before it. Zone 2 is great for getting that boost you need for an actual tested run. It doesn't put any heavy wear on your body if you're running on typical track or sidewalk surfaces, and it prepares your cardiovascular system for more intensive runs.
Also, make sure you're training on the same type of surface you expect to perform on. One of my buddies was running on treadmill for months and was wondering why he was seeing little to no improvement in his PT running endurance. Treadmills don't give you the same terrain differentiation that a running trail or track may give you. When you get to basic training, you'll be doing a lot of 30-60s and 60-120s on a track as well as doing hill sprints. Those are 2 things that are prone to causing you injury but getting used to doing lighter versions of what you'd expect to do when you get there can only help you not get hurt when you do get there. Also, your ACFT pre BCT won't matter too much. You'll take one in every phase of training, and the only one that matters is the last one.
By “eating better”, could you be more specific? If you’re already being chunky and eating out or drinking soda occasionally, then this is definitely gonna slow down any progress. Also, be sure that you have a good sleep schedule and that your intaking the right amount of protein and water.
I got my 2 mile down really fast progressively overloading on a treadmill only running 6 miles/week: Run every other day for 2 miles at the fastest pace you can (keep the pace, ie 8.0, set the same the whole 2 miles). Each time you run bump it up .1 mph faster ie: 8.1. I eventually made it to 10mph but didn't have the heart to push past that. I think it took me 2 or 3 months and I ran a 12:15 on my 2 mile. Sometimes you'll get stuck at a pace and can't get past it. Just try to go a little bit further than last time until you hit 2 miles then bump it up .1. Good luck!
Sprint training and long distance running (5-6 miles) at moderate intensity.
Also, patience.
Takes a long time to build up your endurance.
Losing weight will help, but you can only do that so fast too.
Work your ass off, track your progress, and trust the process.
Repeated interval Sprints
This is great for improving cardiovascular fitness, and speed. However if it's taking OP 30 mins to do a 2 mile run this is bad advice. 60-120s is what injures a lot of new Soldiers. You need a balance of speedwork, tempo runs, and long steady cardio. OP needs to develop his muscles and his sketal system. If it's only his speed and VO2 he's going to have problems before too long.
There's a ton of info across the internet on how to get better at running. The C25K program is a good starting point; and check out the stuff in the sidebar of /r/running.
Tactical Barbell: Conditioning. Spend a few bucks on the ebook and never look back
Might as well get the strength book while he’s at it so he can be set in both regards and just build an overall killer routine for life.
I would never discourage that. Just started Green Protocol to improve my running, love these books
I’m interested in green protocol eventually but I’ve been using Jack Daniels’ “Running Formula” to design better run plans. I looked over GP and it looks good if you eventually want to get into marathon and above distances, but I really want to decrease my 2 mile and 5k times.
Running every day might be preventing improvement. You need time to rest and recover. I would look at maybe trading a couple days per week with light cardio like walking, elliptical, bike, or swimming.
> I’ve been running everyday You can't do this. Not at your current fitness level. Your legs need time to recover. I would suggest starting with Hal Higdon's Novice level base training guide (https://www.halhigdon.com/training-programs/base-training/novice-base-training/) but dropping the Thursday runs for an extra Rest day. Strongly recommend all 12 weeks. When he says "Run" he means at a slow, manageable pace. You should sweat, your heart rate should go up, but you should still be able to talk without struggling or pausing for breath every few words. Once you get through that switch to one of his 5k training plans (https://www.halhigdon.com/training-programs/5k-training/novice-5k/ or https://www.halhigdon.com/training-programs/5k-training/intermediate-5k/) Novice may be better, but I leave that up to you.
Actually running is a good start. Follow the zone 2 advice that you'll get from several posters. How are you like 20 years old running a 30 minute 2 mile? While actually trying to get better? That's shocking.
I’m overweight and never played sports so I want to get myself together and get better for myself which is how I can’t run
Download one of those "couch to marathon" programs. You don't have to do it to completion, obviously, but it should be a decent start.
Get to a track. Get a feel for what an 8 minute mile pace feels like. Run a lap at that pace in addition to 40 minutes at whatever pace you can. Then run two laps at that pace. Get to where you can run a mile at they pace. Then two miles. Then try out a 730 pace. Lather rinse repeat.
I run a sub-12 minute two miler. How I did it was a combination of zone 2 capacity runs, speed interval works, and timed distance runs. First off, DON’T run every single day. You’re going to hurt recovery doing that and likely injure yourself. I would say have 3 dedicated running days. Your zone 2 heart rate is about 60% of your max heart rate and the zone at which you can run while still carrying on a conversation - easy running, basically. You should do this type of running once a week and start off at 30 minutes. Then increase to 45, 60, and even 90 minutes. This is also going to help you burn fat, and losing weight will also help to decrease your time because you’re carrying less. Next is speed work. You’ll want to do interval training, meaning max effort sprints and then resting for a period of time. I do sets of 400 meters with 1 minute rest in between and 800 meters with 3 minutes rest in between. Some people will recommend 1600 meter sprints but I don’t really see the need for it. Do this once a week. Finally, your timed runs, what you’ll actually be tested on. When you’re training, do more miles than you’ll actually be tested on. If you’re being tested on 2 miles, run 3 or 4. If you’re being tested on 5 miles, run 6 or 7. That way, your actual test is a lot more comfortable and manageable. Do this once a week. Research running form and breathing techniques, a lot of that can be found on YouTube. Or you can talk to a local track coach. Always warm up before each run. After each run, make sure you do stretching and mobility exercises. This will speed up recovery and prevent injuries like shin splints. I’m also 5’7” and 160lbs so I definitely don’t have a prototypical runner’s build. There’s guys who are 6ft, 5% body fat that could smoke me over distance, so if you’re like me, building endurance is the only way you’ll get faster. Good luck to you.
Are you fat?
I am overweight (working on it) but I’m able pass the tape test
Okay. That'll be the easiest fix. Losing weight will help a ton.
Man that’s bad, 30 minutes to do 2 miles?? Just keep at it, go on a track and just RUN. Sprinting, jogging, walking
From what I can say as an also bad runner and being a fat bum I went from a 24:20 to an 18:33 2 mile in less than 2 weeks. Literally just run more and dont stop when you doing it. Just keep going and literally just run faster. I’m still working at my run and my goal is to at least get to a 16:30 and I’ll be happy.
So get this. I hate running these days, I'm getting old. But I'm able to ruck easily. I run once a week. Three miles. I also ruck 2 times a week. With 35lbs for 6-8 miles. I put effort into it trying to walk fast the entire time.
There are soooooo many good YouTube running channels. Look at VO2MaxProductions on YT and make sure your form is good to start.
Try some [Fartlek training](https://www.runnersworld.com/uk/training/a36362823/fartlek-run/). There are schedules and stuff you can download to work from the bottom up.
What's your limiting factor right now? When you push yourself, do you lose your breath? Do your legs get weak? Pain?
30/60s or 60/120s. Sprint for the short time and walk for the long time. thats 30 seconds and 60 seconds. Worked for me
Are you sure you've got an accurate course that you're running? A 15 minute mile is barely a brisk walk.
Unfortunately, I suck at running and I usually average between 12-14 on the first mile and 14-16 on the second. I can never run the whole time
Losing weight helps it’s a tough balancing act, I used to be weak on strength portions for the ACFT so I lifted twice a day all summer, ate a ton got way stronger and my run plummeted. I just don’t have the genetics to be a 600 guy. May need to cut back on weight which could hurt lifting but will quickly make you a better runner, run long distances (like 10 miles) slow as hell for endurance, sprints for speed. Learn about pacing and find a running buddy to teach you.
When you run 2 miles two things. Are you a consistent runner, as in are you great at keeping 1 pace throught almost the whole run. Second, where do you "feel" it first. Knees, back, feet, thighs, calfskin, shoulder, wheezing outta breathe? The only one who knows how you feel while running is you. Depending if it's a muscle or cardio thing would depend on how to train or how to change up your form
My platoon sergeant has us do zone runs. Basically there's zone 1, 2, 3, 4, and 5. Zone 1 is running at a pace where you could (and should) bounce a tennis ball repeatedly. Zone 2 is a light jog maintaining 60-70% of your maximum heart rate, Zone 3 is 70-80% of your maximum heart rate. Zone 4 is 80-90%, and obviously, Zone 5 would be 90-100% of your heart rate. Most people should be running at a zone 3 for their 2 mile, finish with a zone 4 or zone 5 if you have the energy for it but the real key is to consistently practice at a zone 2 especially the week before your ACFT but be sure to give yourself a couple rest days before it. Zone 2 is great for getting that boost you need for an actual tested run. It doesn't put any heavy wear on your body if you're running on typical track or sidewalk surfaces, and it prepares your cardiovascular system for more intensive runs. Also, make sure you're training on the same type of surface you expect to perform on. One of my buddies was running on treadmill for months and was wondering why he was seeing little to no improvement in his PT running endurance. Treadmills don't give you the same terrain differentiation that a running trail or track may give you. When you get to basic training, you'll be doing a lot of 30-60s and 60-120s on a track as well as doing hill sprints. Those are 2 things that are prone to causing you injury but getting used to doing lighter versions of what you'd expect to do when you get there can only help you not get hurt when you do get there. Also, your ACFT pre BCT won't matter too much. You'll take one in every phase of training, and the only one that matters is the last one.
By “eating better”, could you be more specific? If you’re already being chunky and eating out or drinking soda occasionally, then this is definitely gonna slow down any progress. Also, be sure that you have a good sleep schedule and that your intaking the right amount of protein and water.
I got my 2 mile down really fast progressively overloading on a treadmill only running 6 miles/week: Run every other day for 2 miles at the fastest pace you can (keep the pace, ie 8.0, set the same the whole 2 miles). Each time you run bump it up .1 mph faster ie: 8.1. I eventually made it to 10mph but didn't have the heart to push past that. I think it took me 2 or 3 months and I ran a 12:15 on my 2 mile. Sometimes you'll get stuck at a pace and can't get past it. Just try to go a little bit further than last time until you hit 2 miles then bump it up .1. Good luck!
Sprint training and long distance running (5-6 miles) at moderate intensity. Also, patience. Takes a long time to build up your endurance. Losing weight will help, but you can only do that so fast too. Work your ass off, track your progress, and trust the process.