Run, Ruck or Swim: 3 Cardio-Enhancing Workouts

If you are preparing for military service that involves intense physical training, you will want to be a cardio machine. Here are three standard methods of movement in the military: running, rucking and swimming. Depending on your job and branch of service, you may need to prepare only for running and rucking, but swimming is also used in some jobs and makes for a great non-impact cardio activity regardless.

The following workouts are more about building aerobic and anaerobic systems for longer-distance movement than for shorter-distance timed events, such as fitness tests — though you will see longer-distance runs, rucks, and swims in your training and operations, depending on the job you choose: 

Run Workouts

You will have to perform timed runs of various shorter distances, depending on your branch of service, ranging from 1.5 to 3 miles. If you are preparing for special programs, you may need to train for longer runs of 4, 5, 6 or more miles. These require a combination of aerobic base training and goal pace/tempo training at a set pace to reach your goal.

400- and 800-Meter Repetitions

For shorter timed runs, work on your 400-meter, 800-meter, and mile repeats at your goal mile pace for your next timed run. If you currently run an 8-minute mile and want to get your run down to a 7-minute mile for your timed run distance, try the following:

Repeat 6 times:

• Run 400 meters at 1:45 (7-minute-mile pace)
• Walk 100 meters (recovery)

When that gets easy, try 800-meter repeats:

Repeat 3-4 times:

• Run 800 meters at 3:30 (7-minute-mile pace)
• Walk 100-150 meters (recovery)

Sprinting and Shuttle Runs

Sprinting and shuttle runs will also be part of training and testing for some units. Learning how to pick up the pace with faster runs, stopping quickly, changing directions and hurdling obstacles as well. Here are some favorite workouts to help:

Repeat 10 times:

• Run 25 meters fast; turn around quickly
• Run 25 meters fast back to the starting line
• Rest 10 seconds

Increase the Distance on Sprints

This workout helps with speed training and overall conditioning. If 10 sets gets easy, continue to 15-20 sets.

Repeat 10 times:

• Run 100 meters fast
• Run 100 meters easy
• Repeat every minute on the minute (EMOM)

Swimming Workouts 

Several training routines, along with technique skills, are important for people new to swimming. The first is the 50-50 Swim workout, in which you practice body position and breathing techniques using the freestyle stroke but recover using the Combat Swimmer Stroke, which is a military-preferred method of swimming, especially for Naval Special Warfare tests and training. 

5-Minute Swim Test

Here is a next-level pacing drill to master the yard-per-second pace. This is called the 5-minute swim test. Shoot for 300 yards in 5 minutes (300 seconds). This will help you assess your conditioning as you approach your first 500-yard timed swim.

Repeat 5 times:

• Swim 300 yards (goal pace)
• Rest with tread 1 minute

Swimming with Fins

Once you get accepted into most military training programs that involve swimming/diving, you will be wearing fins for most of your pool and open water swims. Add finning workouts of time and distance to your leg days, to help you “top off leg day”. These are big SCUBA fins that require some time to adjust to, so start off by swimming 500 meters nonstop. Once your feet or ankles hurt, take the fins off and swim without them. Build up to 2,000-4,000 meters over several weeks as you will be swimming these distances if you do any training in the military that requires rescue swimming or diving.

Rucking Workouts

Don’t forget rucking. Carrying your gear from A to B is often done on foot, both in training and on active duty. Prepare by starting with 10%-15% of your body weight using a weight vest or backpack, and build up over time to 25%-30% of your body weight for many miles. If you are preparing for a job in the military as a ground fighter, practice rucking and build up to 6-12 miles carrying a load. Start with walking and increase to a short-stride shuffle to keep your pace well below 15 minutes per mile. This is another excellent way to “top off leg day” and add a ruck to a day you do leg calisthenics or lift.

Cardio is so important, but when in the military, being fit enough to carry a load, swim with fins, and run fast requires strength and durability you get with a solid strength and conditioning program. Check out more workout ideas at the Military.com Fitness Section. 

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