ACFT Run Standards

The Army Combat Fitness Test (ACFT) is the fresh approach to evaluating soldiers’ physical fitness, replacing the Army Physical Fitness Test (APFT). This more comprehensive test comprises six events to assess strength, endurance, and mobility.

The ACFT Run – A Dual Challenge

The run event in the ACFT combines the three-repetition maximum deadlift with a two-mile run. The deadlift involves lifting and lowering a weight based on the soldier’s gender and weight category. The subsequent two-mile run assesses a soldier’s endurance, with set time standards depending on age and gender.

Run Standards for ACFT:

For Men (in minutes):

• 17-21: 15:54
• 22-26: 16:36
• 27-31: 17:09
• 32-36: 17:33
• 37-41: 18:03
• 42-46: 18:33
• 47-51: 19:09
• 52-56: 19:33
• 57 and above: 20:15

For Women (in minutes):

• 17-21: 18:54
• 22-26: 19:36
• 27-31: 20:09
• 32-36: 20:33
• 37-41: 21:03
• 42-46: 21:33
• 47-51: 22:09
• 52-56: 22:33
• 57 and above: 23:15

Understanding the Importance:

Soldiers must grasp the ACFT run standards and strive to meet or exceed them. Falling short may necessitate additional training and lead to disciplinary action. Prioritizing fitness and achieving run standards ensures preparedness for the physical demands of the job, upholding overall readiness.

Preparation for the ACFT Run Test

The ACFT Run Test demands preparation for optimal performance. Follow these tips to ready yourself:

1. Train Regularly: Make running a regular part of your exercise routine, gradually increasing distance and speed to boost endurance.
2. Sprint Intervals: Practice sprint intervals to enhance speed and explosiveness.
3. Appropriate Shoes: Wear well-fitting running shoes with proper support to prevent injuries and enhance performance.
4. Stay Hydrated: Ensure adequate hydration before, during, and after training sessions.
5. Balanced Nutrition: Consume a balanced diet rich in protein, complex carbs, and healthy fats to fuel your body.

Strategies to Improve Your ACFT Run Score

To boost your ACFT run score, consider these techniques:

1. Interval Training: Alternate between high-intensity sprints and rest or low-intensity periods during training to enhance cardiovascular fitness and speed.
2. Focus on Form: Emphasize proper running form for efficiency and injury prevention. Keep shoulders relaxed, arms swinging naturally, and land your feet softly.
3. Gradual Mileage Increase: Gradually increase running mileage to enhance endurance. Start with a few extra miles weekly and progress as comfort allows.
4. Hill Training: Include uphill running to strengthen legs and improve endurance. Start with hill repeats, gradually increasing intensity.
5. Strength Training: Strengthen core, glutes, and legs with exercises like squats, lunges, and planks.

By incorporating these strategies, you can improve your ACFT run score, becoming a more resilient and efficient runner. Always adjust your training based on your body’s signals to prevent injuries.

Avoiding Common Mistakes During ACFT Run Test

Steer clear of these common mistakes for a successful ACFT Run Test:

1. Pacing: Begin at a comfortable pace to avoid early fatigue.
2. Proper Warm-Up: Prioritize a thorough warm-up with stretching and light cardio.
3. Footwear Choice: Wear comfortable, supportive running shoes for optimal performance.
4. Breathing Technique: Breathe deeply and steadily to maintain endurance.
5. Hydration: Stay hydrated to prevent the negative impact of dehydration on performance.

By sidestepping these pitfalls and adhering to proper training techniques, you can excel during the ACFT Run Test.

Sustaining ACFT Run Standards Over Time

Maintaining ACFT run standards is essential for consistent readiness. Follow these tips:

1. Consistent Training: Regularly practice running skills, aiming for three to four sessions weekly. Gradually increase distance, speed, and intensity.
2. Strength and Conditioning: Integrate strength and conditioning exercises to build endurance, improve form, and reduce injury risk.
3. Nutrition and Hydration: Consume a balanced diet and stay hydrated to support ACFT run standards.
4. Rest and Recovery: Prioritize rest days and listen to your body for pain or discomfort signals.
5. Professional Guidance: Seek guidance from a professional trainer or coach if you face challenges maintaining ACFT run standards.

Remember, consistency is key in sustaining your ACFT run standards for enduring readiness.

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