Are you searching for a better way to run faster over 2 miles and score highest on the ACFT score chart? If so, welcome to RunDreamAchieve. I am glad you have made it here. I served over 20 years on active duty in the Army. So, understand how juggling a full-time job and preparing for the Army Combat Fitness Test can challenge you. The army 2MR portion of the test is the last event. I created the Army ACFT Embrace the Suck 2 mile course to help military perform at a higher level over their 2 mile run.
Pace sustainment is a major hurdle many military as well as civilians deal with. The key tactic is training at or below your goal 2-mile time. I see far too many Soldiers and military members not running enough. Remember, it isn’t about the volume. You can run a lot of mileage but if it is conducted too slow, all you will be is a superior long, slow distance runner.
Whats a Good Score for the ACFT?
The minimum score you need to pass is 360 or 60 points in each event. The maximum score is 600. max points for your 2 mile run will be based on your age as you can see from the ACFT score chart listed above. Yes, you do want to focus on strength training as well. That being said, you don’t need to be in the gym more than once per week. Of course, some military as well as civilians like to spend 2 days in the gym each week.
Remember, your goal is not to gain muscle mass but muscle endurance. So, lift light but high reps. The events you will be doing prior to the Army 2MR will tax you. The key thing is to train sufficiently well below your goal Army 2 mile run time. The reason is you will recruit more fast twitch muscle fibers.
The more of these you can recruit the more efficient (economical) you are going to run. Easy running will not produce this physiological adaptation. Yes, you still need to jog on your recovery days. That being said, to sustain goal 2 mile race pace you have to get that pace to feel easier. The only way to do that is to spend a longer period of time training at your anaerobic threshold. Your tempo run pace. We run at or around 86 to 88 percent of our maximum heart rate at this effort.
ACFT 2 Mile Run Time
This course is not build just for Soldiers. You may be in another branch or a member of an allied country’s military. The ACFT Army Embrace the Suck 2 mile course is built for you. In addition, it is a great course for civilians seeking to run a faster 2 mile on the roads or track as well. The principles discussed in this course are everything I was taught. I ended up running 9:27 for the 2-mile and 2:19:35 for the marathon thanks to these tactics you’ll be following.
You are more than welcome to visit the about page if you would like to know more about my racing background. The 2 mile is a short race. So, you really have to focus on your speed development in order to be effective over 8 laps. There are many athletes who can sustain goal pace for a portion of the distance. There are far fewer who actually achieve their goal time. My goal in creating the course was to ensure military members exceed their expectations and surpass the times listed on the ACFT score chart.
Can You Walk the ACFT 2-Mile?
There is a new and updated ACFT scoring chart you can find listed at https://www.army.mil/acft. Soldiers who have a permanent profile can participate in alternative event. For example, the 2.5 mile walk, 1,000 meter swim, 5,000m (3.1 mile) row or the 12,000 meter stationary bike events. Are you not able to run at this time? The course will still cover all of the fundamentals that will help set you up for success when you get back to running.
There are two specific changes I discuss in this course that are worth the entire cost of the course. They are near-guarantees that you will run a minimum of 30-40 seconds faster over the 2 mile changes. The reality is I saw Soldiers failing to utilize these changes in my 20 years of active duty service. I wanted to create a course that overdelivered. Thus, I made 9 modules consisting of 53 lessons covering numerous topics to help ensure you succeed over the 2 mile distance such as…
- Supercompensation theory
- Hydration practices the pros use to run world-class times
- The importance of anaerobic threshold training
- Why training at your Vo2 max is essential to sustain pace longer
- Mindset training tips to combine both the mental as well as physical aspects of running success
- Course concludes with a 16-week 2-mile training plan built specifically for your goal 2-mile time
- The exact strategies that helped me run 4:22 for the mile, 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon
- How to overcome staleness and boredom
- How to jump ability levels significantly
- Running mistakes military and civilian runners make and how to bypass them
- Tapering strategies to go into your ACFT test fully rested
- and much, much more.
How Do I Train for ACFT 2 Miles?
I would recommend focusing on gradually running more miles each week. Once or twice per week is not enough. Yes, you may do ability group runs or faster runs during morning PT. What are you doing the other hours of your day? Are you seeking to be average, good or great? Do you want to run faster over distances longer than 2 miles? This is a course you don’t want to bypass. The reason being is I tough on training and racing tactics that can help you all the way up to the marathon distance.
You have to lay a strong foundation of easy, aerobic mileage first. I would recommend implementing strides into your weekly training twice per week. Strides are short, 50 to 100 meter sprints. The power behind these is you will have spent many miles or kilometers and sprint speeds over the course of a 4-month build up. In addition, they are too short to build up any significant lactic acid. So, you can do these short workouts on top of your other weekly track and road running workouts.
I saw far too many Soldiers during my career not running far enough to improve their 2 mile times. Remember, this course isn’t just for military members but civilians as well. Civilians make the same mistakes as our Armed Forces service members. Again, the key tactic here is to build endurance and the strength in order to sustain your goal 2 mile race pace longer than your competition. Of course, for most, the competition is the clock.
There are many military and civilians who can improve significantly if they just start running more. The first question I asked Soldiers is how many miles a week were they running. The usual answer was around 4 to 5. How much stronger would the average military member or civilian if they 10x’d that amount of mileage? How much easier would an all-out 2 mile effort be? In addition, if no other major changes were made?
Focus on Your Speed Development
The ACFT score chart (listed above) provides the times one needs to aim at in order to get their chosen run time. That being said, you need to improve your body’s lactate tolerance. The only way to do that is to stress the energy systems of the body adequately and often enough. The problem is we spent too much time running too aerobically. The result for most military members is they go into oxygen debt too early and slow down in the latter stages of the event.
You should be doing 1, vo2 max workout per week. Your vo2 max is your body’s maximum oxygen uptake. You are running so fast that you can’t clear lactic acid faster than it is building up. We want this. Remember, you need to get comfortable being uncomfortable. The goal here is to get your goal 2 mile run time to feel easier on you. In addition, to feel more like your 10k to half-marathon race pace instead.
So, always focus heavily on improving your overall leg speed. I cover, in-depth, how to do this in the Army ACFT Embrace the Suck 2 mile course. Again, this course is perfect for Marines, Sailors, Coast Guardsman, Air Force personnel, Army Rangers, Special Forces, Navy Seals, members of the NOAA, PHCSS Officer Corps, Policemen, members of the military service academies and civilians alike.
Make sure to subscribe to the RunDreamAchieve YouTube channel. I create new videos there each week to help runners such as yourself to make the next big leap in their training and racing. The new Army pt test is a challenge. That being said, this course will better equip you whether you are in the US Army, member of another branch, are a civilian or member of another allied country’s military. I cover the exact tactics I was taught by some of the world’s top middle to long distance runners.
There are other additional bonuses that I discuss and share within this course that will also be of assistance to runners. I know many Soldiers desire to be a part of the All-Army teams. Also, to perhaps one day be accepted into the prestigious US Army World Class Athlete Program (WCAP). I cover some specifics on how to achieve both goals. More importantly, cover from A to Z how to run faster over the 2 mile distance and do it effectively.