Preparing for success: Improving PT run times

  • Published
  • By Senior Airman Christine Clark
  • 19th Airlift Wing Public Affairs
LITTLE ROCK AFB, Ark. --  Being physically fit allows Airmen to properly support the Air Force mission. With a 30 to 40 percent fail rate projected for the new fitness test, Airmen will need to focus on improving their scores. More accurate testing sessions leave Airmen asking what they can do to improve their run times to meet new physical training testing standards.

According to Jeffery Vaughn, 19th Aeromedical Squadron fitness program manager, getting into a routine and starting can be the hardest part of getting in shape or preparing for a fitness test.

"It is all about preparation," Mr. Vaughn says. "If you don't train hard, then you won't make progress."

Mr. Vaughn said that successful fitness routine should start from the ground up.

"Shoes are very important. If you aren't in the right type of shoe, you are going to end up with some kind of shin or knee problem," he said. "The best way to figure out (what shoe is appropriate for you to wear); is to come by the HAWC while we are having a shoe clinic. It only takes about five minutes."

The fitness program manager said that the two focus areas for Airmen training for the mile and a half run are how hard they breathe and how fast they exercise. This means watching their respiration rate while they work out to make sure they breathe heavily and timing everything they do.

"Intensity is more important than the length of run," said Mr. Vaughn adding that Airmen should try to work harder every time they exercise whether that is running three miles or burning 300 calories.

Mr. Vaughn says the best way to improve run times is through interval and pace training, which is basically running quarter-mile intervals at the track at the pace time you are required to run at.

"This means Airmen that need to run a 13 minute mile and a half would start by running 100 meters in 32 seconds, walk 100 meters then run 100 meters until they have completed 2,400 meters of both running and walking, for a total of 4,800 meters."

For more information about interval or pace training Airman can visit the Health and Wellness Center or contact their unit physical training leaders.

Mr. Vaughn also added Airmen should pace themselves during their fitness run. Sticking to a pace they know they can run will help throughout the running portion of the test.

"Sprinting the first lap is going to hurt them, he says. "Because you already got yourself winded and you are building up lactic acid and at some point you are going to have to really slow down to recover from that."

Mr. Vaughn concluded by re-emphasizing preparation by using a well-worn sports quote.

"The will to prepare is more important than the will to win. You can't will yourself to a 12 minute mile and half run, you have to be prepared to run it. You can't get there overnight; you have to stay on the course. You will get better, and pretty soon a PT test is not a big deal."

Preparing for success: Improving PT run times

  • Published
  • By Senior Airman Christine Clark
  • 19th Airlift Wing Public Affairs
LITTLE ROCK AFB, Ark. --  Being physically fit allows Airmen to properly support the Air Force mission. With a 30 to 40 percent fail rate projected for the new fitness test, Airmen will need to focus on improving their scores. More accurate testing sessions leave Airmen asking what they can do to improve their run times to meet new physical training testing standards.

According to Jeffery Vaughn, 19th Aeromedical Squadron fitness program manager, getting into a routine and starting can be the hardest part of getting in shape or preparing for a fitness test.

"It is all about preparation," Mr. Vaughn says. "If you don't train hard, then you won't make progress."

Mr. Vaughn said that successful fitness routine should start from the ground up.

"Shoes are very important. If you aren't in the right type of shoe, you are going to end up with some kind of shin or knee problem," he said. "The best way to figure out (what shoe is appropriate for you to wear); is to come by the HAWC while we are having a shoe clinic. It only takes about five minutes."

The fitness program manager said that the two focus areas for Airmen training for the mile and a half run are how hard they breathe and how fast they exercise. This means watching their respiration rate while they work out to make sure they breathe heavily and timing everything they do.

"Intensity is more important than the length of run," said Mr. Vaughn adding that Airmen should try to work harder every time they exercise whether that is running three miles or burning 300 calories.

Mr. Vaughn says the best way to improve run times is through interval and pace training, which is basically running quarter-mile intervals at the track at the pace time you are required to run at.

"This means Airmen that need to run a 13 minute mile and a half would start by running 100 meters in 32 seconds, walk 100 meters then run 100 meters until they have completed 2,400 meters of both running and walking, for a total of 4,800 meters."

For more information about interval or pace training Airman can visit the Health and Wellness Center or contact their unit physical training leaders.

Mr. Vaughn also added Airmen should pace themselves during their fitness run. Sticking to a pace they know they can run will help throughout the running portion of the test.

"Sprinting the first lap is going to hurt them, he says. "Because you already got yourself winded and you are building up lactic acid and at some point you are going to have to really slow down to recover from that."

Mr. Vaughn concluded by re-emphasizing preparation by using a well-worn sports quote.

"The will to prepare is more important than the will to win. You can't will yourself to a 12 minute mile and half run, you have to be prepared to run it. You can't get there overnight; you have to stay on the course. You will get better, and pretty soon a PT test is not a big deal."