2 Mile APFT | Ways To Drop Time and PR NOW

Are you seeking how to improve your 2 mile apft time? If so, welcome to rundreamachieve.com. I’m glad you found us.

Service members are already athletes as it is. My aim here it so help civilians as well as military to set new personal bests. I also created a new resource called the Army ACFT 2-Mile Running Course. It consists of 9 modules and 58 videos. Also, I cover every tactic I was taught by 3 of the world’s top distance running coaches.

Running is one of the best activities you can do for your body.

You can keep your heart rate up and burn roughly 100–115 calories per mile. The greatest benefit is you increase your metabolism. In addition, burn more calories throughout the day.

What I don’t see enough of is enough running. Running does become easier and you can learn to enjoy it. That being said, you have to be consistent and determined.

There are many Soldiers who can drop time off their 2-mile run time. That being said, he majority of their time is spent lifting weights and running far too slow. So, you have to change up your routine. Remember, to run fast you have to increase your volume. In addition, work on your speed development.

I am a huge advocate for weight lifting and the benefits that come from it.

Weights should be incorporated into your exercise plan to maintain a balanced training regiment. That being said, lifting for an hour and jogging for a mile and a half every morning is not going to work.

Here are a few tips I suggest you try.

What is the ACFT 2 Mile Run Time?

The time you will need to score 100 points on the 2-mile run is 13:30.

Soldiers are already accustomed to stress. So, the key now is to work smarter and not harder. I already know you know how to work hard. Do the hardest working athletes always get the best results? No, the smartest trained athletes usually do.

Think about all you have already accomplished as a member of our Armed Forces.

How many times have you been challenged to do a task that you thought you were not capable of? Have you experienced dealing with unending tasks at work?

Running, is a challenge but it doesn’t have to be as intimidating as we make it. How many of your co-workers are running 5 times a week? 7 days a week? Remember, we have three choices in this life. We can good average, good or great. Greatness demands far more out of us than we realize.

Be sure to check out the resources available here. They are designed to help you to start training smarter rather than harder.

How Do You Pass the APFT 2 Miles?

I would focus first on running easy for at least 4 weeks. It is wise to first build your general fitness before working into faster, anaerobic workouts. The optimal time frame to train sufficiently for an all-out 2 mile is 16 weeks. Remember, it takes between 3 to 4 weeks for the body to adapt to any stress load being placed on it.

I would start implementing strides into your routine as well. Strides are short sprints that helps us to improve our acceleration and form. They are anywhere from 50 to 100 meter in length. In addition, are great for warm-up drills prior to the start of your faster workouts. You should be doing at least 1, vo2 max workout per week.

We run anywhere from 95 to 100% of our max heart rate at this effort. Faster, anaerobic workouts will help to make your goal 2 mile race pace to feel easier. In addition, to sustain goal pace longer than your competition.

What is a Competitive 2 Mile Time?

I think anything under 12 minutes is highly competitive. Ever see the Kenyans run? I am sure most of you have. What makes them so good?

Is it genetics alone?

Not necessarily.

They are good for a reason. For example, they spend a lot of their time running at paces that are at or exceed their goal race pace. In addition, they have taught their bodies to clear lactic acid faster than it is building up in their blood stream.

This is universal, regardless of what your ability level is.

What slows you down is the build up of toxins and lactic acid within your blood stream. So, as you run faster the more builds ups.

The quicker it builds up the quicker your muscle function begins to deteriorate and you slow down.

So, the key is to spending more time training at or below your goal 2-mile race pace.

How Hard is the Army 2 Mile Run?

Race pace is always challenging. The faster we run the more oxygen is required. So, we have to work to improve our lactate tolerance. The only way to do this is running at faster paces.

Have you ever approached the first mile of your PT test feeling great than hit the so-called ‘wall’?

We all have right. I say ‘so-called’ because I have always believed it is a psychological wall we build for ourselves. It is a wiser move to go out conservative that first mile and run the second mile as hard as you possibly can. So, aim for a negative split.

How come many runners never experience this ‘wall’?

They have trained properly.

They have practiced running at goal pace. In addition, have taught their bodies to use fat as their fuel source. Also, to conserve carbohydrates and sugars in the process.

Is your goal is to run your 2-mile in 15:00? How will running a mile or two in the morning at 9 minute pace help you achieve that goal? So, you have to run at paces that considerably faster than 7:30 mile pace and often.

How Do I Prepare for a 2 Mile run in the Army?

I get asked all the time, ‘how can I run my 2-mile faster’? Are you strong at push ups or sit ups? 

You’re good for a reason. You spend a great deal of your time practicing endless sets.

Running, like doing pull-ups, push-ups or sit-ups, involves commitment. You get good over time via repetition and consistency. 

So, committing to running farther and often during the week is going to make you much stronger. Also, start running your long runs faster. Faster, varied paced long runs helped me to run 9:27 for 2 miles (3218 meters). In addition, assisted me in lowering my marathon from 2:43:36 to 2:19:35.

I have run some of my fastest races on mileage alone. You can build up so much strength from running 5–7 days a week.

The great distance running coach and one of my mentors puts it this way.

“If you are going to eat today, you run today, ‘you don’t miss.

Dr. Joe Vigil

If you are accustomed to running a couple miles in the morning on two of the five workdays try extending it to 5–6 miles.

You have to learn to run longer.

How Can I Improve My 2 Mile Run Time?

How much easier is a 2 mile apft test going to be for you if you can extend your runs out longer? For example, extending the duration out to around 8 to 14 miles.

You may be strong at push ups and sit ups and weak at running. So, implement what makes you succeed in those sections of the PT test and do the same with your running.

Your 2 mile apft time will drop if you commit to running one long run per week. More importantly, not running long and slow every single weekend.

The long run is the most dangerous part of my training arsenal in preparing for my races.

So, the bread and butter workout that will bring you results is that long run.

Your 2 mile apft test time is going to drop fast. Remember, your body creates more capillary beds and red blood cells during sustained long runs. Also, don’t just run slow and easy every weekend. I am a big believer in varied pace long runs. So, alternate one easy long run followed the next week by a faster long run.

How Can I Run 2 Miles without Getting Tired?2 Mile APFT

Faster long runs, tempo runs and speed training will…

1) It is going to make your all-out 2 mile apft feel easier.

2) Running long will make your perceived effort to feel less aggressive.

How many of your fellow co-workers are doing this?

I would suspect it is a lower percentage. So, find what the others are not willing to do, and do that.

The more time you spend running the greater benefit will come from your dedication.

I hope these 5 tips can assist you in running faster on your PT tests. I retired from the Army but used these tips to run 9:58 for the two-mile while in the service. Also, have run 9:27 for the distance. So, understand what it takes to run fast over the 2-mile distance.

Are you in the Marines, Navy, Air Force or Coast Guard? Well, take the same principles and try to apply it to your fitness regiment.

The key is running longer and more often. So, if you run 2 times a week, gradually build up until you are running 4–5 days a week. Also, extend it to 7 days a week as you get in better shape.

Of course, running a larger portion of your weekly mileage at or around 70–80% of max effort is key. Again, too much mileage run too slow will make you an outstanding slow runner.

Focus on Progression

My best marathon time (2.19.35) is 5.19 per mile pace for 26.2 miles. What I have mentioned above is what I used to bring my time down.

Prior to running 2.19, 5.19 pace was the goal so what did I have to learn to do? Practice running at that pace.

The same holds true regardless of your ability level.

Hard work

Is your goal is to run your 2 mile apft test time in 14.00?  Well, you have to learn to run at 7.00 mile pace longer. Of course, this can be done in many ways. For example, track intervals, fartlek runs etc.


If you want to learn a bit more about how to create a huge personal best time on your next PT test read my post The House Building Guide to Running A Faster Marathon

It is not that you are bad at running. What are you great at? Is there a reason for that? Of course, you have practiced and stayed consistent. The same holds true with running.

Closing Thoughts

Do you want to be a better runner? Well, be consistent as you are with other areas of your life. Be sure to subscribe to the RunDreamAchieve YouTube channel. I focus on making at least 2 new videos there each week.

Thanks for taking the time to read this post. Please feel free to leave a comment. I hope this was helpful. Please send me your feedback as to what areas of training you are would like written about. Any area I can assist you with

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