ACFT Calculator | How to Run a Faster 2 Mile

The ACFT calculator definitely makes it easier for you to estimate your overall ACFT scoring. Are you seeking how to run a faster 2 mile and become stronger in terms of you cardiovascular fitness? if so, welcome to RunDreamAchieve. I have created the internet’s first running course built specifically for Soldiers. Of course, if you are member of another branch of the military it also would behoove you to consider this course as well.

I have run 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. In addition, was fortunate to have been a part of the prestigious Army World Class Athlete Program (WCAP) from 2007-2010. No, those times did not come overnight. I enlisted into the Army in 2002 and was a runner prior to joining the military having started in the sport in 1992. I retired in March of 2022 after having served 20 years on active duty. My goal with the Army ACFT Embrace the Suck 2 mile course is to help military as well as civilians to use leverage. In addition, to train smarter rather than harder.

Mileage alone is not going to help you set a new personal best for the 2 mile. The reason being is running easy and racing are not the same. So, you need to improve your body’s lactate tolerance. The only way to do this is by training at, near or far below your goal 2 mile race pace. Are you in the Marine’s training for the 3 mile event of your physical fitness test? The same rules apply. Member of the Air Force or Coast Guard focused on running faster over 1.5 miles? This course is also for you.

Army Combat Fitness Test

The Army combat fitness test calculator easily help you plug in your goal time for your age group. You can also find out exactly what you need to achieve in each event to score 100 points per event. Remember, the ACFT is drastically different than our old APFT. The old version we only had to deal with push ups, sit ups and the 2 mile run. Of course, we now know there are 5 events you will have to get through before you run your 2 mile all out. The ACFT calculator is just the start of your preparation.

Air Force PT Test 2022
MAJ (ret.) Pennington finishing as the top American and in 4th place at the 2007 California International Marathon in 2:19:35 (5:19 per mile for 26.2 miles)

So, training over hills, running longer tempo runs, executing faster longer, varied paced long runs are essential for success. The faster you run in training the more fast twitch muscle fibers you will recruit. Easy running does not produce this physiological effect.

Yes, running easy, especially on recovery days is critical for your body to adapt to the stresses you are placing on it. Remember, it takes between 21 days to 4 weeks for your body to adapt to any stress load you place on it. So, you can’t be in a rush. A common mistake I saw many Soldiers making while I was in was not building a strong aerobic base first. I saw many Soldiers doing sprints and running faster than they were prepared to do so during ability group runs.

ACFT 2 Mile Run Time

The ACFT calculator basically tells you what you need to run for the 2 mile based on your age. You need to run 13:22 for the 2 mile in order to get 100 points. A lot of service members who have invested in this course go on to set new personal bests from the 1.5 mile all the way to the marathon. I had one guy go from 3:46 to 2:58 for the marathon using it. In addition, numerous others dropping several seconds to minutes off of their military physical fitness run times.

running 2 mile a day
MAJ(ret.)Pennington doing 6x1mile reps at 4:44-4:47 at 6,000ft in Colorado Springs (MAJ Kenny Moore, former WCAP member and 2:19:49 marathoner behind)

The reason being is they are following the exact strategies the world’s top middle to long distance runners use. Why do they make it look so easy? Have you ever seen world class runners and see them finish as if they didn’t even run the race? There is a reason for that. It is just because they are talented. Yes, of course, they are. That being said, they are running more of their weekly mileage at higher, more aggressive intensities.

What is the Minimum Run Time for the ACFT?

The minimum run time for the ACFT is 22 minutes 18 seconds and this is basically for both men and women. Of course, there are many Soldiers out there seeking to get 100 points. Thus, you will need to run 13:22 or faster. Yes, many more will seek to run under 12, 11 and even 10 minutes for the distance. I know there are many Soldiers seeking just to pass and get in good enough shape to meet the minimum time. No shame in that as long as you are doing your best.

The key strategy is to run faster than goal race pace in training and often enough. A lot of Soldiers are not doing this sufficiently. I did my best to share everything that I know based on 30 years of experience in the sport of middle to long distance running in this course. I am 100% certain and confident that if you follow the fundamentals I teach in this course you will drop significant time. You have to stress the body’s energy systems then allot sufficient time for the body to adapt to what you are throwing at it.

The problem is many runners in the military are running too slow on hard days. In addition, too fast on easy days. I would recommend investing in a heart rate monitor to ensure you safeguard against this. I use the Garmin 245 and it helps me to stay in the proper heart rate zones while I am doing my tempo runs. You can also use heart rate monitor training for long runs and even in speed workouts. Again, it all goes back to working smarter.

Closing Thoughts

Would you like to get regular and weekly updates about training and racing? If so, make sure to subscribe to the RunDreamAchieve YouTube channel. I create new videos there weekly to help warriors such as yourself get your next personal best. I hope this post on the value of the acft calculator and how you can run a faster 2 mile time has been helpful to you. Of course, this is only a brief overview. I left no stone unturned creating this course.

Again, the key with the ACFT 2 mile course is to help not only Soldiers but members of all military branches. In addition, civilians seeking to get in better shape, hold their goal pace longer and gain confidence. Click the green button below to learn more about this course and how it can help you set your next personal best over 1.5 miles, 2 miles, 3 miles and up to the marathon.

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