Chris Kellum

09/08/2026

What’s your current Army 2-mile time — and what time are you trying to hit?
One of my Soldiers dropped over 4 MINUTES off her Army 2-mile run using just 3 purposeful runs per week.
If you’re trying to run a faster 2-mile for the Army Fitness Test (AFT), one of the biggest mistakes you can make is treating every run the same.
Here’s the basic 2-mile training plan we use:

RUN 1 — Speed Intervals
1 min hard / 2 min easy × 6–8 rounds

RUN 2 — Threshold Training
6–8 min controlled hard / 2 min easy × 3 rounds

RUN 3 — Zone 2 Endurance Run
40–60 min easy, conversational running + last 5 min faster
Each workout has a different purpose.

Speed intervals develop your ability to run faster.
Threshold runs help you sustain harder paces longer.
Zone 2 running builds the aerobic endurance that supports your entire 2-mile.

You don’t need to turn every run into another 2-mile fitness test.

Build the engine. Raise the threshold. Sharpen the speed.
Now drop your CURRENT 2-mile time → GOAL 2-mile time in the comments. I want to see what everyone is chasing.

And if you want me to build your running, strength, and nutrition plan around your AFT goals, comment COACH and I’ll send you the details on my 1-on-1 coaching.

09/04/2026

Can you train for Ranger School AND improve your AFT at the same time?

Yes — but I wouldn’t treat them like two completely separate programs.
There’s a lot of overlap in the physical preparation:
Running
Rucking
Strength
Grip + carries
Aerobic endurance
Muscular endurance

The challenge is managing the total workload. if your long ruck destroys your legs before your quality run, or every training day becomes a hard day, simply adding more work isn’t necessarily making you better prepared.

Your training needs to be structured so the different pieces work together instead of constantly competing with each other.

And for transparency: I have not attended Ranger School. I have gone through SFRE, but I’m not going to pretend those are the same thing. I’m speaking strictly from the strength and conditioning side and how I’d approach preparing an athlete for the physical demands while still improving AFT performance.

One athlete, Two goals. One intelligently structured program

If you’re currently balancing Ranger School prep + AFT training, drop how many weeks out you are below. I’ll keep breaking down how I’d approach the running, rucking, strength, and recovery. And if you are looking for a coach to take the guesswork out just comment coach lets setup a coaching call👇

09/04/2026

Running 3 days a week but your 2-mile time isn’t improving?
The problem might not be that you need to run more. It might be that all 3 of your runs are doing the same job.

If I were structuring three runs per week for someone trying to improve their 2-mile, I’d want each run to have a purpose:
Easy / Zone 2: Build your aerobic base and endurance. Keep it conversational.
Threshold: Build your ability to hold a faster pace without blowing up. Try 3 × 6 minutes at RPE 7–8 with 2 minutes easy between.

RPE = Rate of Perceived Exertion — a 1–10 scale for how hard the effort feels.
RPE 7–8: Controlled hard. You’re working, but you’re not redlining and could keep going if needed.

Speed: Develop the pace and running economy needed for a faster 2mile. Something like 400m repeats can work well here, progressively building toward goal 2mile pace.

The mistake I see all the time is turning every run into another fitness test.

Easy days easy. Hard days purposeful. Progress the work over time.

If your Army 2mile is stuck, drop your current time + goal time below and I’ll tell you what I’d look at first. 👇

09/03/2026

What’s your current 2-mile time — and what are you trying to get it down to? 👇

Most people I talk to are closer to their goal than they think. They just need the right training structure.

Drop CURRENT + GOAL below. I read every one and I’ll tell you what I’d focus on.

09/02/2026

My First Trip to a Texas Beach, I decided to ride my bike 100 miles

We Chose a heat advisory day as we prepare for Ironman Panama City Beach in Florida

GOVX sen me a pair of Ray Ban Meta glasses, so I figured there was no better way to test them than bringing you guys along for the entire ride from my POV

If you’ve been looking at the Meta glasses yourself, Shop GOVX has them available right now and is running discounts so definitely worth checking them out

09/02/2026

09/01/2026

BIGGEST TRAINING WEEK OF THE BUILD
4 weeks to Berlin Marathon with Team Red, White & Blue 10 weeks to IRONMAN Florida.
My biggest week of training, tracked on Strava. Let’s see how the work is stacking.

PROGRESS YOU CAN ACTUALLY SEE.
One of my favorite things about Strava is being able to zoom out and see how weeks of training add up.
+198% fitness over the past 90 days.
Small increases. Repeated consistently.
That’s how gains compound, and thats how I build my clients training programs

35.2 MILES RUNNING
Four runs. One bigger week.
Using Strava lets me look beyond one workout and see how mileage, pace, and fitness are progressing across the entire build. Building durability one mile at a time.

Strava captures the miles. The early mornings, discipline, and decision to show up are still on you.

121.1 MILES ON THE BIKE
Capped by my longest ride ever: 102.4 miles.
Seeing that PR pop up on Strava hits different after months of building toward it.
Endurance is earned one ride at a time.

FUEL THE WORK.
Long rides like this don’t happen on vibes alone 😂
Gels, hydration, electrolytes, and recovery nutrition all matter when the volume starts climbing.
I stock up through The Feed so I can mix and match what I need for training without being locked into one brand.
Comment “FEED” and I’ll send you the link, or use KELLUM / the link in my bio for 40% off your first order.

6,275 YARDS SWIMMING
Aerobic endurance + threshold work.
Not every breakthrough is a PR, which is why I like having all three disciplines in one place on Strava and watching the consistency build.
More capacity. More confidence.

QUIET WORK STILL COUNTS.
Some sessions feel incredible.
Some don’t.
Log it. Learn from it. Keep building.

4 weeks until Berlin. Strava’s current marathon prediction has me at 4:35:37, down 7 minutes in the last month.
Goal #1: Beat the prediction, run full marathon at Half marathon race prediction 9:07/mile

The audacious goal: keep closing the gap between what the data says is possible and what I believe I can eventually become capable of.

Set high goals. Do the work but Leave the outcome in God’s hands 🙏🏼

THE NEXT STEP ISN’T MORE.

After my biggest training week, now we pull b