#Pt Testing

Your unit PT is NOT improving your 2-mile run. If you’re preparing for the Army Fitness Test (AFT) and your run time hasn’t changed… this is why. I hear this from Soldiers every week: “I do PT every day… but my run still sucks.” The problem isn’t effort — it’s lack of structure. Most unit PT: ❌ Runs at the pace of the slowest person ❌ No interval training or tempo work ❌ No pacing strategy for the 2-mile ❌ No progressive overload ❌ No plan built for YOUR fitness level So you stay consistent… but your 2-mile time never drops. If you actually want to improve your Army run performance, you need: ✔ Structured run days (speed, tempo, aerobic) ✔ Heart rate & pace targets ✔ Cadence and form optimization ✔ Strength training that transfers to running ✔ A real progression plan week to week That’s how my clients are dropping 60–120 seconds off their 2-mile and showing up confident on test day. If you’re tired of: – Gassing out by lap 2 – Failing or barely passing your run – Training hard but seeing no progress It’s time to train with a plan. 👉 Comment “RUN” and we’ll hop on a call to dial in your custom run plan, pacing strategy, and AFT prep with my 1-1 paid coaching. Let’s build a system that actually gets results.

Most soldiers don’t fail the Army 2-mile run because they’re out of shape. They fail because they don’t know how to manage pacing and effort under fatigue. The Army Fitness Test (AFT) 2-mile run isn’t just about conditioning — it’s about running strategy, endurance, and mental control. In this video, I break down: • Why the 2-mile run feels so hard even when you train • Common mistakes soldiers make on the AFT run event • How to improve your run time, pacing, and stamina • What actually helps you run faster on the Army fitness test If you want to improve your 2-mile run time, pass your AFT, or hit a new PR — this is where you start. Comment RUN and I’ll help you build a custom Army run training plan with pacing, endurance, and form dialed in to dominate your next test.

Most people don’t struggle with the 2-mile run because they’re out of shape. They struggle because they mismanage energy, pacing, and breathing early — and the run falls apart before mile two. In this video, I break down exactly why the 2-mile feels so exhausting and how I coach Soldiers and Airmen to run faster without blowing up. We cover pacing strategies, breathing techniques, hydration, fueling, and how to train smart leading into your Army Fitness Test (AFT), ACFT, or Air Force PT test. This is the same framework I use with athletes in my 1-on-1 coaching program to help them improve their 2-mile run time while reducing injury risk. In this video, you’ll learn: Why the 2-mile run is aerobic dominant How starting too fast kills performance How to pace your run using a track or treadmill Breathing rhythms to control heart rate How hydration and glycogen affect endurance What training should look like the week of your PT test How I coach athletes using baseline testing (no cookie-cutter plans) 📘 FREE AFT PREP GUIDE: Download the same prep guide I use with my coaching athletes: 💬 COMMENT BELOW: Where does your run usually fall apart — mile one or mile two? 📲 1-on-1 COACHING: If the 2-mile feels like survival instead of execution, I can help. Apply for 1-on-1 coaching here: 👉 https://kellumfitness.com I’ll personally text you to set up a call just drop your info on my website! 0:00 Why the 2-Mile Feels Miserable 0:43 Credentials & Coaching Background 1:21 The Real Reason You’re Exhausted 1:46 The 2-Mile Is an Endurance Test (Not a Sprint) 2:14 Pacing Mistakes That Kill Your Run 3:11 Track & Treadmill Pacing Tools 4:21 Breathing to Control Fatigue 5:15 Relaxation & Running Mechanics 5:42 Hydration Before Test Day 6:11 Fuel & Week-Of Test Prep 6:46 How I Coach Athletes to Run Faster 7:35 How to Get 1-on-1 Coaching + Free AFT Guide

Limited 1:1 coaching spots are open. I help service members, veterans, and former athletes prepare for their AFT with a clear system. No guessing. No random workouts. Just structure, pacing, and accountability so you show up ready instead of stressed. Apply through the link in my bio. Comment COACH or AFT Then apply through the link in your DMs If you’re Army, National Guard, Reserve, or prior service — and serious about improving your Army Fitness Test scores — heck even if you are in another branch reach out, I am training a handful of Marines and Air Force Reservists. I’m an Army veteran and military fitness coach helping service members dominate their AFT through structured strength training, 2-mile pacing strategy, and progressive overload programming. No random workouts.
No guessing your pace.
No hoping you pass. We build:
• AFT-specific strength progression
• 2-mile run pacing strategy
• Push-up & plank volume structure
• Weekly accountability + performance tracking You don’t rise to the occasion. You fall to your level of preparation.

Most Soldiers don’t struggle with the Army 2-mile run because they’re lazy. They struggle because they’re training without a structured running plan. No pacing strategy. No data. No progression. That’s where most people get stuck. When I coach athletes preparing for the Army Fitness Test (AFT) or ACFT 2-mile run, we start with baseline data — not guesswork. Every athlete completes three assessment runs so we can collect real metrics: • Average heart rate • Running cadence • Distance and pace splits • Breathing efficiency under fatigue From that data, I build a custom running program designed specifically for your body and your current fitness level. Then we dial in the key performance drivers for the Army 2-mile run: ✔ Pacing strategy so you don’t gas out early ✔ Running mechanics and cadence efficiency ✔ Breathing control when fatigue hits ✔ Optional video form analysis and feedback ✔ Strength training to improve running power ✔ Nutrition guidance to support fat loss and endurance And the biggest difference? You don’t just get a plan. You get a coach in your pocket. That means: • Daily access for questions • Weekly adjustments to your training • Ongoing updates as your fitness improves Here’s a real example. One of my clients started with a 23:15 two-mile run. With the new Army combat standards, he needed to be under 18 minutes. His biggest issues were: • Starting too fast and burning out • No pacing strategy • Inconsistent training • Carrying extra body weight So we followed a simple system: Train with structure. Run with intent. Build strength. Stay disciplined. Four months later? 18:07 two-mile. Controlled. Confident. Repeatable. No panic training. No last-minute scrambling. Just consistent execution. If you’re tired of guessing how to train for the Army 2-mile run or AFT run standards, I can help. 👉 Comment RUN and I’ll send you the details to schedule a coaching call so we can build your custom plan. AFT season is here!! Fast run times come from structure, strategy, and discipline. Train with purpose. Run with control.

Struggling to hit the Army Fitness Test (AFT) 2-mile run standards? You’re not alone. Most soldiers aren’t failing the 2-mile because they’re out of shape… They’re failing because they don’t have a structured running plan, pacing strategy, or progression. In this video, I break down the AFT 2-mile run standards so you know exactly where you stand: • Male Combat Standard run times • Female Combat & General Standards • Non-Combat minimum and max scores And more importantly… how to actually improve your 2-mile run time. I also show how one of my soldiers cut minutes off his 2-mile in just 16 weeks using: • Zone 2 running for endurance • Speed work for faster splits • Progressive overload for consistent gains If you’re preparing for the Army Fitness Test and want to run faster, improve your endurance, and pass with confidence, you need a plan. Comment RUN and I’ll send you the blueprint to improve your 2-mile.

How to Drop Your 2-Mile Time (The Interval Run Most Runners Avoid) Struggling to improve your 2-mile run time even though you’re running consistently? You’re not alone—and it’s usually not a work ethic problem. It’s a training structure problem. The #1 Mistake Holding Runners Back Most runners train at one pace every session.
Same speed. Same effort. Same results. That approach builds mileage—but it doesn’t build speed. If you want to dominate the Army AFT, Air Force, Marine Corps, or law enforcement fitness tests, you need speed endurance, not just distance. The Interval Run That Breaks Plateaus Race pace = the average pace you want to hold for your full 2-mile. This interval workout forces you to run faster than race pace, spike your heart rate, and then recover without stopping. That’s how real speed is built. Interval Run Workout * 90 seconds HARD (faster than goal 2-mile pace) * 90 seconds EASY jog * 8 rounds total * No walking Why This Works This workout is a staple in my military run programs because it delivers results fast: * Increases VO₂ max * Builds top-end speed * Trains heart rate recovery under fatigue * Makes goal race pace feel easier * Fixes “one-pace” training plateaus * Perfect for AFT / ACFT prep and military runners One of my clients used this exact structure to finally break his plateau and drop his 2-mile time—without adding more mileage. Comment RUN if you are looking for a coach to help dial in your form and speed over 16 weeks of training! I got you covered and help hundreds of athletes pass their military fitness test and ht/wt!

Most Soldiers don’t struggle with the Army 2-mile because they’re lazy or unmotivated.
They struggle because they’re training without structure, data, or a clear plan. This is exactly how I coach my running athletes. Every athlete I work with starts with baseline runs — no guessing, no cookie-cutter templates. I collect:
• Average heart rate
• Cadence
• Distance + pace
• Breathing breakdown under fatigue From three structured runs, I build a plan around your data — not averages. From there, we dial in:
✔ Pacing strategy for the Army 2-mile
✔ Running mechanics & cadence efficiency
✔ Breathing control under stress
✔ Optional form review & feedback
✔ Custom strength training to support speed
✔ Nutrition & meal guidance for fat loss + performance And yes — you get a coach in your pocket (me).
Daily questions. Weekly adjustments. Ongoing revisions as your fitness improves. Client Example One of my clients came to me running a 23:15 2-mile.
With the new Army combat standards, he needed to be under 18 minutes. His problems:
• Gassing out early
• No pacing strategy
• Inconsistent training
• Carrying extra weight Over 4 months, we followed the process:
• Trusted the structure
• Ran with intent
• Lost weight
• Built strength
• Stayed disciplined Result: 18:07 2-mile — controlled, confident, and repeatable. No panic training.
No last-minute scrambling.
Just execution. If you feel lost, overwhelmed, or tired of guessing — and you want a coach to take the pressure off and tell you exactly what to do… 👉 Comment RUN and let’s get on a coaching call to map your goals and get you started ASAP. AFT season is here.
Don’t wait until 4 weeks out expecting miracles. Results like this take time, structure, and discipline. Act now. Train with purpose. Run with control.

AFT season is upon us. Here’s some information in case you weren’t aware of these updates 👇 The Army just raised the bar on the Hand-Release Push-Up (HRP) for the Army Fitness Test (AFT). Under the old standard, hitting 10 reps was enough to pass with 60 points. That is no longer the case. New AFT HRP Minimums: • Men 17–21 & Combat MOS Women: 15 reps • Men 22–31: 14 reps • Non-Combat MOS Women: 11 reps If you’re training the same way you did last year, you’re already behind. The AFT now demands: ✔ Higher upper-body endurance ✔ Better pacing under fatigue ✔ Smarter strength programming ✔ Nutrition that supports fat loss or muscle gain without killing performance This is exactly where Soldiers struggle — not effort, but structure. If you want help dialing in: • Your 2-mile pacing strategy • Your strength training to get stronger and faster • Your nutrition to hit weight loss or muscle gain goals 👉 Comment AFT and I’ll help you get dialed in with a personalized plan from a military fitness coach who specializes in Army fitness performance. If you’re more self-sufficient, I also built a FREE Military Fitness App with: • AFT-specific workouts • Push-up progressions • Test prep plans • Score tracking 📲 App is linked in my bio.

Want to build run endurance fast? This is one of the same Fartlek workouts soldiers use to level up their speed and conditioning. If you’re stuck at the same pace every run, this session forces your body to adapt and teaches you how to stay fast under fatigue. Advanced Fartlek:
• 1:15 FAST (faster than goal race pace)
• 1:00 JOG
• ×12 rounds Why it works:
• Builds elite-level speed endurance
• Trains heart-rate recovery while moving
• Preps you for AFT/ACFT pacing demands
• Makes race pace feel easier
• Perfect for military, athletes, and 2-mile runners If you want structured weekly runs + strength to improve your 2-mile and overall endurance, comment FART and I’ll send details for the 6-week BOOTCAMP . Run with structure. Build endurance like a soldier. #armyrunning #Armyfitness #militaryfitness #runfaster #fitnesscoach

Running isn’t just cardio. For military prep, it’s movement under stress. Even with solid training, there are days when your run feels heavy, sloppy, or forced. That’s usually not fitness, it’s mechanics. Here are 4 running fundamentals every tactical athlete should lock in 👇 1️⃣ Control your breathing = control your heart rate Breathe deep into the diaphragm, not your chest. Use a steady rhythm (2:2 or 3:2) to stay calm, alert, and efficient, especially when fatigue hits. 2️⃣ Slight forward lean, mission-ready posture Lean from the ankles, not the waist. This keeps you balanced, reduces braking forces, and lets gravity assist instead of fight you. 3️⃣ Purposeful foot lift, no wasted movement Avoid shuffling. Lift your feet with intent and land light. Cleaner steps = less energy drain = better performance late in the run. 4️⃣ Relax the upper body to save fuel Loose shoulders, controlled arm swing, jaw unclenched. Unnecessary tension burns energy you’ll need later, stay composed. 💡 Field tip: Jaw tension often shows up first under stress. If your jaw is tight, your whole system follows. Master these basics and your runs stop being survival mode they become repeatable, reliable, and mission-ready. Train smart. Move with purpose. COMMENT BEEP and we will send you a quick guide to start your journey.

This session focused on building real endurance and controlled speed using structured Zone 2 and Zone 3 heart-rate training — the foundation for running faster without burning out. If you’re serious about improving your 2-mile run, AFT performance, or overall military conditioning, this is the work that moves the needle. Session Layout: • 15 min Zone 2 aerobic pace (steady effort around 5.8 MPH) • 15 min mixed Zone 2/3 intervals (4 min at 7.2 MPH / 1 min at 5 MPH × 3) • 10 min easy jog • 5 min walk to bring HR down Running smarter > running harder. Structured heart-rate training builds your aerobic base, improves recovery between efforts, and helps you hold pace longer — whether you’re prepping for the Army Fitness Test (AFT), Marine PFT, a half marathon, or a triathlon. When you work with me 1-on-1, you get: • A fully customized 8 week run program • cycle update at Week 8 based on your progress • Personalized HR zones + pacing targets • Performance tracking and progression I require 3 baseline runs at the start so your program is built specifically for your fitness level — no generic templates. Comment “COACH” below if you want a personalized run plan and to start improving your endurance the right way.