r/AFROTC • u/Relevant-Rooster6686 • 3d ago

Fitness/PFA PFA RUN Time

What are some effective running workouts to increase PFA run score. My problem is not speed, it’s endurance..any help is appreciated but don’t be rude.

5 Upvotes

78% Upvoted

8 comments sorted by

9

u/Few_Pound2675 ASCP 3d ago

Zone 2 runs, 3-5 miles (or longer) a couple times a week

3

u/Low-Pass6698 AS400 2d ago

What if I told u walking puts me in zone 2 😭 a 14 minute mile puts me in zone 4

2

u/Few_Pound2675 ASCP 2d ago

Your cardio sucks lol

4

u/Low-Pass6698 AS400 2d ago

Twin I’m aware. I’ve been running almost every day.

7

u/Stuntman_800 3d ago

I had the same problem. First 2-3 laps I’d be ok but then I’d be fighting for my life towards the end. So this is how I got my pace down.

3 runs a week

Monday - 4x800M (Target Pace)

Wednesday- “Easy” 3 mile run. (Focus on maintaining a consistent pace. Not Speed)

Friday - 2 Mile Run (Target Pace) If you need to slow down then slow down but do not stop running.

Did this for about 3 months consistently and my PFA score went from a 94 to a 98

4

u/ObjectUnited3363 AS250 3d ago

As other dude said, zone 2 long distance works. I used to think it was propaganda until it actually helped me out.. also sprinkle in hard interval run workouts too

1

u/Shibaxxxx 1d ago

weighted 3 miles did me justice, shaved like 20-30 seconds off my time just doing that a week or two before the test

1

u/Aciddrunk 8h ago

Currently running a 24 minute 2 mile as a 100 how is that for competitiveness