Sustained Running

 Sustained Running
If you are a male and your one–mile time was 8:30 or faster or a female
and your one–mile time was 10:30 or faster on the 1–1–1 Physical Fitness
Assessment, begin with this section. Run continuously for the time
period, at the designated pace listed for your gender and ability group,
on the training schedule. The program will get harder; it is designed
to gradually and safely increase your endurance. You will also add
speed running to the program, which will increase the intensity and
help you to run faster with improved running form. Make sure that you
properly warm up with the standardized warm–up before running and
properly cool down with the standardized cool–down after the running
activity. The following table displays running ability groups categorized
by one–mile run times and gender. For example, if a female ran the
one–mile run event in 9:30, she would be placed in Female Ability Group
B. Refer to the training schedules at Training Schedules tab.
Speed Running
Speed running will help you to improve your fitness level in a relatively
short time and increase your running speed. In speed running, you
will alternate periods of fast running with periods of walking. In this
way, you can do more fast–paced running in a given workout than if
you continuously run without resting. During speed running, you will
perform a work interval (run fast) in a specified time for a specific
number of repetitions. The work intervals are followed immediately by
an active recovery interval (walk). Speed running improves the active
muscles’ resistance to fatigue by repeatedly exposing them to high
Sustained Running Ability Groups
GENDER A B C
MALE 7:00 or faster 7:01 – 7:45 7:46 – 8:30
FEMALE 8:31 – 9:00 9:01 – 9:45 9:46 – 10:30
NOTE: If a female runs faster than the female run times listed above, the Recruiter
will select the appropriate male running ability group, and she will run at the male
pace times listed on the training schedules at Training Schedules tab.