Two-Mile Run Calculator

The Two-Mile Run (2MR) is the final event of the ACFT and measures your aerobic endurance and cardiovascular fitness. It requires you to complete a two-mile run on a measured, generally flat course in the fastest time possible.

Execution:

1. The event is conducted on a measured two-mile running course.
2. On the command "Go," begin running at your own pace.
3. Soldiers may walk or stop during the event, but are encouraged to continue moving.
4. The goal is to complete the full distance in the shortest time possible.
5. Your time is recorded when you cross the finish line.

Scoring:

Your score is based on the time it takes to complete the two-mile course. Faster times earn higher scores, with the minimum passing time varying by gender and age group. Check the ACFT standards for detailed scoring tables.

Key Training Methods:

• Long Slow Distance (LSD) Runs: Build aerobic base with runs longer than two miles
• Interval Training: Improve speed with short, fast runs followed by recovery periods
• Tempo Runs: Develop lactate threshold by running at a challenging but sustainable pace
• Hill Training: Build strength and power for improved running economy
• Fartlek Training: Develop both aerobic and anaerobic systems with varied pace running
• Recovery Runs: Enhance recovery and build volume with easy-paced runs

Training Program:

For a comprehensive training program to improve your two-mile run time, visit our Two-Mile Run Training Guide.

Common Mistakes:

• Starting too fast and burning out before the finish
• Improper pacing strategy throughout the run
• Inadequate warm-up before the event
• Poor running form wasting energy
• Neglecting strength training for running muscles