Average 2 Mile Run Time by Age, Fitness Level and Goal Pace

Are you seeking to make your average 2 mile run time great?  If so, then welcome to RunDreamAchieve. It is awesome that you have arrived here to my site. My hope is that these running tips in this post and the fitness resources located here will be what you were looking for. 

Be sure to subscribe to the RunDreamAchieve YouTube channel. My focus there is on making new videos there weekly to help runners like you surpass your training and racing goals.

I have run 9:27 for the 2 mile and later in my career ran 2:19:35 for the marathon. No, it wasn’t an easy path and I, too, had many setbacks along the way. So, I get where runners are coming from as I have experienced both success and failure. My aim with this post is to share some brief strategies and tactics to make major gains in your 2 mile effort.

Remember, the end goal with this event is improving your body’s lactate tolerance. You won’t be able to do this by running easy. Of course, easy running is still essential. That being said, you have to train sufficiently at or below 2 mile run goal race pace.

The reason is you want to teach the body to clear lactic acid more efficiently. So, it takes time and patience on your part. The physiological adaptation to your training takes a minimum of 21 days and most of the time around 4 weeks. The process of gaining fitness takes focus, drive and determination on the part of the athlete.

Ready to level up your training for your next 2 mile PR? Check out our extensive 2 mile training guide.

How to Run a Faster 2 Mile Time

I recommend focusing first on a 4 weeks of easy, aerobic mileage. Remember, you have to crawl before you can walk. You don’t skip steps. A major mistake I saw serving over years in the Army as Soldiers doing sprints and faster runs when they had no aerobic base built. Our Army ACFT 2-mile run requires a lot of stamina. There are multiple events to that test with the last being the 2-mile run.

So, you have to focus first on building your aerobic mileage. The reason being is this will strengthen your ligaments, tendons and joints. I have created 2-mile training plans here at RunDreamAchieve built for civilians as well as military members. The goal is to focus on that 2 mile run goal race pace you have in mind. How can we get that race pace to feel more like 10k race pace instead?

Again, it all comes back to how you set up your training. You don’t jump into doing anaerobic (without oxygen) training without first build a strong, aerobic base first. I do recommend introducing strides into your routine. Strides are short, 50-100m sprints, that will help you build on your form running at sub-maximal efforts. You can two these once or twice per week during your aerobic base-building phase.

How Can I Improve My 2 Mile Run Time in a Week?

The likelihood of improving your 2 mile run time in 7 days is very slim. Remember, it takes between 3 to 4 weeks for your body to adapt to any stress you are placing on it. So, the longer you can train and prepare for your goal 2 mile race, the better.

The training plans that I have created here range in length from 8 to 20 weeks. Of course, the 20 week plans are currently built for athletes focused on the half-marathon and marathon.

I would recommend a build up of a minimum of 12 weeks and preferably 16 weeks to get ready to run your best 2 mile. Again, you don’t want to be in a rush. It takes time to get into great, anaerobic shape.

Is a 12 Minute 2 Mile Good?

Yes, a 12-minute 2 mile is a very good run time. You need to run at 5:59 mile pace or 3:43 per kilometer pace in order to run a 2-mile in 11:59. So, the athlete has to be in both great aerobic as well as anaerobic shape. Proper pacing is also critical to improving over the 8 lap distance. Again, you don’t want to go into oxygen debt too soon in this event.

The 2 mile is a highly anaerobic event. It isn’t like the 10K, half-marathon or marathon distances. You can make errors in your pacing in these events and adjust course. You cannot do that in the 2-mile event.

So, you want to avoid going out too fast in the 2-mile event. In addition, be patient in the first mile and attack especially in those last 3 laps of the race. The end goal is to be maintaining or speeding up pace while your competition is slowing down.

How Fast Do You Have to Run the 2 Mile in the Army?

Below is a list of the time standards we have in the military. Yes, we have many Soldiers and military members who are seeking to take their average 2 mile run time to greatness. One of the common issues I saw with many military members is they simply weren’t running enough.

Of course, we do a lot of other exercises like rope climbs, flipping tires, push ups and site ups. That being said, is the goal to run an average 2 mile run time or to drop significant time off of your current personal best? Average doesn’t require a lot of work but greatness does. So, military members as well as civilians have to be willing to put in more, consistent running.

You are not going to run a great 2 mile run time by running once or twice per week. Our military members do quite a bit of physical fitness during the week. That being said, the military leadership have to stress military members with various exercises and not just running.

So, I saw a lot of physical fit Soldiers during my time in the Army. The only issue is I saw far too many Soldiers doing what was required of them and not enough after hours, running. Greatness means running during lunch or after work, not just relying on morning PT. The Troops running faster 2 mile run times were doing that extra work in order to be great. So, you must follow suit whether you are military or civilian. It is up to you how fast you become in this event.

What is the World’s Fastest 2 Mile Time?

The world’s best 2 mile time for men was set by Daniel Komen of Kenya who ran 7:58.61. He is the only human to have ever broken the 8 minute 2-mile barrier.

The world record for women was set by  Ethiopian Meseret Defar in 2007 with a time of 8:58.58. She is the only female to have ever broken the 9 minute 2-mile barrier.

Remember, these are the fastest 2-mile times ever run. So, don’t compare yourself to these two athletes. They are outliers. That being said, they had to train for many years to get to a point where they could run this fast.

How Do I Make Myself Run Faster?

Run Longer

What has been the longest you have run in the past? 4 miles? 5? How many days a week are you running? Once? Twice? One of the best ways to run faster over 2 miles or longer is to simply run for a longer period of time each week. You need to build endurance and this can only come from consistent work. The best 2-milers I ever competed against were running a minimum of 4 days a week. The professional runners I trained and lived with were running 7 days a week.

The runners who beat me had to be running 7 days a week. I can tell very quickly whether a runner wants to be average, good or great. Again, to run an average 2 mile run time doesn’t take a great deal of effort. Let’s face it, average is, well….average.

You wouldn’t have read this far into this post if you had a desire to be average. So, focus on building your mileage each week. Yes, you may need to start at running once or twice per week. That being said, gradually increase you mileage about 10 percent each week. Also, focus on adding in those strides I mentioned earlier in this post.

Invest in Your Self-Development

I have created running courses and training plans for athletes seeking greatness. One of the best things you can do to run faster is to invest in your personal development.

I spent thousands of dollars over the years with coaching and training plans seeking to make it to the next level in my own running. So, make sure to check out the resources available to you here at RunDreamAchieve.

Longer Tempo Runs

You want to spend a longer period of time training at your anaerobic threshold. Your anaerobic threshold is the point where lactic acid starts to build up in your body. You will be running slightly faster than your AT pace at your 2-mile race pace. So, the longer your tempo runs, the better. Yes, it will take time to gradually extend the amount of time you are spending at this effort.

Again, patience is key. As mentioned above, it takes between 3 to 4 weeks to adapt to the stresses you are placing on the body. So, this will take time. You may want to start of running 2 to 3 miles at your tempo effort. As the body adapts, work your way more toward 4 to 5 miles in length. Imagine how easy your 2-mile race is going to feel knowing you have done 4 to 5 mile tempo runs.

Subscribe to the RunDreamAchieve YouTube Channel

I created the RunDreamAchieve YouTube channel in 2019 to help runners like you get to the next level. Make sure to subscribe so you will get the latest videos I make. Again, learning about what the best middle to long distance runners do will help speed up your learning curve.

In addition, you will be able to duplicate what these athletes are doing. Remember, an average 2 mile run time doesn’t take a great deal of work. The majority of runners running average times can do far more than they think. In addition, can make some small changes and make significant improvements if they do. Longer tempo runs, as mentioned above, is one of many ways to do this.

Faster Long Runs

An additional way to take your average 2 mile run time and make it great is varied paced, long runs. I used this tactic to run 14:18 for the 5K and 2:19:35 for the marathon (5:19 mile pace for 26.2 miles). How far has the longest run you have done in the past? 5 miles? 6? How easy would that 2 mile race be if you lengthen your long run to around 10 miles?

In addition, if you start spending some time during your long runs running at faster speeds? Below are some examples of long runs I would recommend for runners seeking to run under 11 minutes for the 2 mile. Remember, always alternate a faster, varied paced long run one weekend with an easy, relaxed long run the following week. Recovery is critical if you want to succeed over 2 miles. The benefits of your hard work come from the rest period, not from the workout itself. Google “Supercompensation”. Thank me later.

• 1 mile jog warmup, 2 miles@6:15 mile pace, 1 mile jog, 1 mile in 5:15, 2 mile cool-down (7 miles)
• 1 mile jog warm-up, 3 miles@5:55 mile pace, 1 mile easy, 1 mile in 5:15, 3 mile cool-down (9 miles)
• 2 mile jog, 1 mile in 5:00, 1 mile jog, 3 miles@6:00 mile pace, 2 miles@7:00 mile pace, 1 mile cool-down (10 miles)

Military 2 Mile (ACT) Training Tips

How Do I Train for ACT 2 Miles?

How many days a week are you running to prepare for the Army Combat Test 2 mile run? The majority of Soldiers are not running enough. Yes, we do mandatory morning PT but is it effective? How much time do we normally waste time counting off exercises during warm-up and cool-down? Be honest. How much of that time could have been better spent running instead?

Of course, there are many benefits of training with your platoon. I get that. That being said, flipping tires and rope climbs are not going to help you sustain goal 2 mile race pace. So, you need to run more than once or twice per week. I also saw a lot of Soldiers falling out of formation runs.

The reason a lot of times was the pace was too fast for their current fitness. In addition, I saw other Soldiers being forced to do sprint drills when they didn’t even have a mileage base put in yet. Again, if you are going to get in superior cardiovascular shape you need to do more than the average Soldier. The average 2 mile time in the military is around 20 minutes. Average doesn’t take a great deal of work.

How Do I Improve My 2 Mile Run Time?

Focus on a longer build up

Remember, it takes the body between 3 to 4 weeks to any stressor you are placing on it. So, you need to think long-term. I understand a lot of times Soldiers won’t have a say in the physical training (PT) they can do in the morning. The way you get around this is run during your lunch break. The second option is to run after work. Again, a fast 2 mile run time is not going to fall in your lap.

The vast majority of Soldiers are doing just enough. Yes, we have some studs and GI Jane’s in the service as well who are putting in extra work. Again, we have three choices in this life. We can choose to be average, good or great. Good and great require for more work output then we realize. So, to run a faster 2 mile time you have to move beyond running once or twice per week.

I recommend focusing on a minimum of 12 and preferably 16 week build up leading into your AFCT 2MR. Of course, you can always do the minimum and get your 60 points. That being said, many Soldiers as well as civilians have time goals in mind. Perhaps, you want to break 15 minutes for the 2-mile distance. A longer build up will provide ample time to get in peak performance shape.

Add in Strides

Strides are short, 50 to 100 meter accelerations. They are too short to build up any legitimate lactic acid. So, you can do these twice per week even during your initial base-building phase of your training build-up. I would recommend continuing to do these throughout your training block. The reason being is over time you will have spent several miles or kilometers at sprint paces.

Again, always be working on your leg turnover and speed development. The more fast twitch muscle fibers you can recruit the more economical (efficient) you are going to perform during this event. I recommend doing 4 to 6, 100-meter strides before, during or after your easy runs. Remember, these are gradual accelerations where only about the last 20 meters of the stride should be all out. Do strides twice per week

Run Longer

What has been the longest long run you have done in training? Has it been the 3 to 4 mile jog you did with your platoon during the week? If so, there is a reason why you are having issues holding race pace. It doesn’t take a great deal of effort to run slow for a few miles. It takes painful, consistent training to race 2 miles fast. Again, the goal here is to get you to sustain race pace faster than you ever have.

In order do that you have to think bigger and longer. How much more confident would you feel if you extended that long run out to around 8 to 10 miles in length? How much easier would that 2-mile run feel? A lot of times Soldiers simply aren’t running enough. Sure, running once or twice per week will build some legitimate fitness.

That being said, if the other days of the week you are doing push ups and flipping tires how will this benefit you? Again, the top athletes will put in the work when the majority do just enough. Be patient with yourself. Yes, you may need to start off running once or twice a week if you are not in good shape. So, work yourself up to the point where you are running 4 to 6 days a week.

Longer Tempo Runs Will Make You Dangerous

The longer you can spend training at your anaerobic threshold the better. We conduct our tempo runs at our anaerobic threshold. You are running between 85 to 88 percent of your maximum heart rate running at this effort. The average 2 mile time can be significantly improved by strengthening your lactate tolerance.

Easy running will not produce this physiological effect. Faster running will. What has been the longest tempo run you have done preparing for your 2-mile run? 1 mile? 3? I would recommend working to a point where you are doing 4 to 5 miles instead. Of course, we all have to start somewhere. I usually start athletes at around 2 mile tempo effort in the early parts of the 2-mile training plans.

Our focus is on periodization. So, we focus on specific intensity for around 3 weeks before moving to a higher intensity. Again, it does take time for the body to adapt to the stress load being placed upon it. The key tactic here is to teach the body to clear lactic acid more effectively. Also, to slow down less than the other Soldiers or civilians in your race.

Longer tempo runs are one of the best ways to take an average 2 mile time and make it a superior one.

Focus on Your Speed

The 2 mile run is a highly anaerobic event. It involves speed and endurance. You have much less time to make a mistake in this event versus the marathon which is a highly aerobic event. The three main workouts you need to focus on each week are…

• Easy runs (spent running at or around 130 to 150 beats per minute)
• Tempo runs (spent at 155 to 165+ beats per minute)
• Speed workouts (170+ beats per minute)

A lot of times runners are still running too fast during their easy days. My top recommendation is to consider investing in a heart rate monitor. I use the Garmin 245 and highly recommend it. I wouldn’t wear one during speed workouts though. Heart rate monitors are perfect for easy runs to ensure you are in the correct recovery heart rate zone.

In addition, during tempo runs to focus on maintaining the proper pace at anaerobic threshold effort. Speed workouts are vo2 max workouts. Your vo2 max is your body’s maximum oxygen uptake. You are running between 95 to 100 percent of your maximum heart rate at this effort. Again, the workouts will help to make your 2 mile race pace feel more like 10k race pace instead.

Examples of Speed Based Workouts to Consider

I wouldn’t focus on doing more than one hard, anaerobic workout per week. Of course, more advanced runners may do more than one but once per week is sufficient for most. The training plans I have created here usually allot about 48 hours of easy running between harder efforts. Again, recovery is key. The real benefits of your hard training are going to come from within the rest period.

Below are some of the types of workouts you may see in the training plans I have made here at RunDreamAchieve…

• 200-300m hill repetitions
• Fartlek workouts i.e. 10 to 20x2min hard followed by 1 min easy or variations thereof
• Road or track intervals ranging in distance from 100 meters to repeat miles

Again, the key tactic here is to get your goal 2 mile race pace to feel easier. Speed workouts and tempo runs will most definitely do this. That being said, you have to have a plan in place. It takes the stress and guessing out of your routine as well.

What is the Minimum Run Time for the ACT?

You need to run a time of 12 minutes and 45 seconds to get 100 points. A 12:45 is most definitely not an average 2 mile time. You will need to be in solid aerobic as well as anaerobic shape. The Army field manual states the ACFT 2MR is a test of your aerobic endurance.

It is really an anaerobic (without oxygen) test. The faster we run the more oxygen transport throughout the body is needed. So, running easy and relaxed is aerobic and race pace is more of an anaerobic activity. Below are the minimum times you need to run according to your MOS (military occupational specialty) unit status to give you 60 points

• Minimum score for Soldiers in moderate demand units: 21:07
• Minimum score for Soldiers in significant demand units: 19:00
• The minimum score for Soldiers in heavy physical demand units: 18:00

Faster Long Runs

We don’t start doing these style of long runs until the athlete has first build a legitimate base of easy mileage. Fast long runs are very demanding. It was not uncommon for me to take 2 to 3 days of easy mileage the days after doing runs like this. That being said, I improved my 5K (14:18), 10 mile (50:54), half-marathon (1:07:06) and marathon (2:19:35) personal bests using this tactic. It will also help you considerably in your 2-mile run effort.

I know a lot you are also focusing on road races that are much further than 2 miles. So, these types of long runs can help you cover all distances faster. Below are some examples of the types of varied paced long runs I was doing prior to breaking the 2:20 marathon barrier. Of course, long runs would be significantly shorter if I were training for the ACFT 2MR. That being said, notice the variation in paces here.

• 2 mile jog, 4 miles@5:35 mile pace, 2 miles easy, 1 mile in 4:55, 6 miles@5:50 mile pace, 3 miles easy (18 miles)
• 2 mile jog, 10 miles@5:30 mile pace, 2 mile easy, 2 miles@5:20 mile pace, 2 miles easy, 1 mile in 5:00, 3 miles@6:00 mile pac (22 miles)

A faster paced long run if I were focused on specifically the 2 mile may look like this if aiming to run a sub 10 minute 2-mile time.

• 1 mile jog, 2 miles@5:30 mile pace, 2 mile easy, 1 mile in 5:10, 2 mile jog, 1 mile in 5:20, 1 mile jog (10 miles)

10-Day Taper

A lot of military and civilian athletes start to drop their volume and intensity too far out from their main race. The vast majority do a 3-week taper prior to their big events. I recommend considering adopting a 10-day taper instead. I have used this strategy throughout my military and civilian racing career. It works and the training philosophy I teach here has worked for many other runners as well.

10 days is plenty of time to fully rest up prior to your all out 2-mile run. The key tactic here is to continue to remind your legs of what you are training them to do only a few days out from the key effort. A lot of times runner who do a 3-week taper go into their main race feel lethargic and tired. You should feel completely rested and energized. I have found that a 10-day taper is the way to go.

Closing Thoughts

I hope this post about how to take your average 2 mile run time to the next level has been helpful. Make sure to check out our running courses which will soon include a 2-mile course. It will be focused on military members but will have essential tips and strategies for civilians as well.

Again, the end goal is to improve your body’s ability to clear lactic acid faster than it is building up. The better you can deal with lactic acid the better you are going to run. Remember, don’t try to win your 2-mile event in the first mile. There are far too many runners going out too aggressively in this event and paying for it in the last 4 laps.

You don’t win the 2 mile being the first across the first mile unless you have trained properly. Pace sustainment is an art form. Just about anyone can run easy for a number of miles or kilometers. It is something else to run under goal 2 mile race pace for 8 laps. You are more than welcome to visit the about page if you would like to know more about my military and civilian racing career.

Ready to take your 2 mile training and racing to the next level? Check out our extensive 2 mile training program guidance.