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Push-ups and
Sit-ups
To improve push-up and sit-up scores, you must
train more specifically. Timed sets are great ways
to improve scores. But you have to work hard,
without resting on your knees or in the authorized
rest position. You should also do circuits [see box
below] two to three times a week.
Two-mile Run
If you're looking to improve your two-mile run time, you're looking to run
it at a faster pace.
To meet this goal, you must run faster when you
train, not for a longer period of time at the same
pace. Running faster can be accomplished through
interval training and sprints [see FM 21-20, Ch. 2].
You can't do high-speed cardiorespiratory (CR)
training every time you run. If you do, you'll cause
a decrease in performance from training too much.
Fast running days should be a regular part of CR
training, and should be completed at least once a
week.
Interval training on a quarter-mile track (400
meters/440 yards) is probably the best way to
improve the two-mile run time.
Intervals allow you to run at a faster pace for a
longer total distance than you would normally be
able to maintain running at a constant pace.
Fartlek training
-- during which you run for a set time or distance
at various speeds -- is also helpful.
Start with a warm-up pace for two to three minutes,
then progress to intermittent running at a fast
pace. When you can't keep up the pace (which must be
faster than your two-mile run pace), you slow to a
jog for a short recovery period. These fast and
recovery phases are repeated for the entire distance
or time.
Sprint training acts as a "catch all" for other fast
running activities. The key is the duration or
distance that you sprint.
The distance must be far enough to be specific to
the two-mile run. For example, instead of 100-meter
sprints, sets of five or six consecutive 100-meter
shuttle runs are more specific to the two-mile run
event.
It's important to realize the APFT simply
determines a basic level of fitness and doesn't
reflect one's ability to perform a combat mission.
The unit's mission and mission essential task list
should be the primary drive for physical training,
with secondary importance placed on the APFT.
With proper physical training, soldiers can improve
physical fitness for unit missions as well as
increase APFT scores.
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