Army Fitness Standard - Question about the 5 km Run

[MountainRunner]

Hello everyone.  I’m brand new to this forum.  I’ve been poking around army.ca for about 2 weeks, and it has been extremely helpful so thanks for all your contributions.  However, I do have a question about the Army Fitness Manual.

I’m currently following the 12 week program in the AFM in order to prepare for Basic Training.  However, the manual scares me a bit.  According to the manual, I’m supposed to run 5 km in 23-25 mins (Level 3) in order to meet the Army Fitness Standard.  I know I’ll never attain that kind of speed no matter how hard I train.  (I'm female and 36 and I'm built for distance, not speed.)

I’m no slacker; I’m super strong and I’ve raced for 36 hours non-stop with a pack but I’ve never been fast.  I have an ultra-endurance racing background.  Should I be worried about running speeds at CAP this summer?  How fast are the group runs?

I'd especially like to hear from those members who have done the training and know what the runs are like.

Thanks in advance.

 

[rifleman]

Actually, reaching level 3 should make it easier to attain the army fitness standard, which is the 13 k etc. Following the twelve week program doesn't necessarily mean you will be at lvl 3 at the end. It depends on the level of fitness you start with. If not, do the program again. The levels are not the test, just a measure.

I find the more I do it, the less time it takes to recover fully from the 13 k.

 

[MountainRunner]

Hi rifleman.  I'm not worried about the 13 km.
What concerns me is the speed of the group runs....any idea on the pace there?

 

[ProPatria05]

First, 5 km in 25 mins isn't as bad as you may think. Pace out a 5km route, and gradually try to cut down on your time. It really isn't that bad, you'll probably surprise yourself.

As for the runs for PT on CAP, it's a crap shoot. If you get a course officer that is a runner, he may beast you a little bit. Having said that, though, they have to run at a speed that will allow most of the candidates to get some kind of benefit out of it and finish as a group. If you're in decent shape, you'll breeze through the runs.  Don't sweat it.

 

[rifleman]

Hi rifleman.  I'm not worried about the 13 km.
What concerns me is the speed of the group runs....any idea on the pace there?

Well, the 13k, cas evac and trench dig are the standard. as for runs, it is a crap shoot, some courses have no set program, they just run till some fall out.

 

[MountainRunner]

Thanks guys, you've put my mind at ease.  I'll just keep training and take it from there. 
p.s. Level 3 in leg strength before I've even started the 12 week program.  Whoo-hoo!

 

[Armymedic]

If you can do 5k in 25 min, or 10 in 50...you're doing fine and will have no problem running with any reg force unit on PT.

With your background, MountainRunner, all you need to do is start doing fast short (2-3 Kms) runs or start doing 400m intervals once or twice a week to build your speed.

 

[043]

Just my 2 cents:

Here at CFSME, in Gagetown, the Ph IV Engr Officer Course has been following the Army Fitness Manual to a T. In fact, the results have been disappointed as only 1 person has improved and several have digressed. IMHO, the Army Fitness Manual was a waste of money and paper......if the test is the BFT, then train for the BFT. I know lots of people who can run like the wind but as soon as you strap a ruck on them, they are sh**ing the bed.

Maybe I am just old school but really, why do we need so many different PT Standards out there anyways???? Make one challenging test for everyone. The CF will be much better off.

Chimo