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Get in Shape with the Army's Running Routine

A running coach reveals a military style program to get in shape.
FACT CHECKED BY Christopher Roback

Do you have what it takes to run like you are in the military? Matt Choi (@mattchoi6) is an athlete, running coach, and social media influencer who regularly shares videos about how to get into shape via marathon running. In a recent TikTok video, he reveals the army's running routine, which is grueling but effective, he says. "This is a running routine if you're in the Army. Good luck," he says in the clip. We also asked Body Network's Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian.


Day One: 30 Minute Jog

Matt Choi

The routine starts off at a moderate pace. "Day one, we're starting with a 30-minute continuous jog," he says, recommending finding some workout buddies. "Get some other soldiers to join you." 


Day 2: Sprints

Matt Choi

The next day involves sprinting. "Day two, a hundred-meter striders, and you're resting for 60 seconds," he continues. 


Day 3: Four Mile Run

Matt Choi

The third day, things get more intense. "Day three, four mile run without stopping," he says. 


Day 4: Burpees

Matt Choi

The fourth day doesn't involve any running. "Day four, we're switching it up a little bit. A hundred burpees. You could break this up into however many sets and reps," he explains. 


Dave 5: Two Mile Run

Matt Choi

Back to running on day five, he recommends. "Grab a stopwatch two miles for time," he says. 

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RDN Says: This Isn't a Beginner Workout

Matt Choi

"This is a lot of running and exercise for a beginner," says Collingwood. "If you are going from the couch, this is definitely too much too soon." She recommends starting with a walk/run routine taking as many walk breaks as you need when you first begin. "I like the idea of mixing in some high-intensity faster intervals with rest in between, but again, be careful that you don't injure yourself," she adds. She also recommends warming up with at least a 5-minute light jog before you start sprinting and cooling down afterward to bring your heart rate back down and stretch afterward. "Burpees are an excellent exercise, but 100 burpees are really difficult. I would much rather see 10 different exercises using 10 reps of each rather than 100 of one exercise to prevent injury and burnout," she notes. 

💪🔥Body Booster: If you want to start running, make sure you ease into it. You don't need to start by sprinting! And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year

@mattchoi6 Reply to @cisco.222 running routine if you're in the army! #runners #army #runningtiktok #athletes #running ♬ Army Strong – The United States Army Field Band & Thomas H. Palmatier

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
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