This is an aerobic fitness test, involving running a distance of two miles as fast as you can. This test forms part of the US Army Physical Fitness Test (APFT), performed by US Army personnel every six months. If a soldier has a permanent medical condition that keeps them from conducting the 2-mile run, an alternate event is taken, either the 2.5 mile walk, 800 yd swim, or 6.2 mile bike.

Test purpose: This test measures aerobic fitness and leg muscles endurance.

Equipment required: 2 mile flat running course, stopwatch, marker cones, recording sheets.

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the course using cones. See more details of pre-test procedures.

running around a track track fitness test run

Procedure: The aim of this test is to complete the 2-mile course in the shortest possible time. At the start, all soldiers line up behind the starting line. On the command 'go,' the clock will start, and you will begin running at your own pace. Although walking is authorized, it is strongly discouraged.

Scoring: The total time to complete the course is recorded. The scoring depends on the sex and age of the participant. See APFT for more information about scoring.

Comments: It is permitted to pace a soldier (such as running ahead of, along side of, or behind) during the run, as long as there is no physical contact with the runner and it does not physically hinder other soldiers taking the test. Cheering or calling out the elapsed time is also permitted.

Understanding Your APFT 2-Mile Run Score

The APFT 2-mile run score is calculated using age and gender-adjusted tables from Army FM 7-22 (Army Physical Readiness Training). Each soldier must achieve a minimum score of 60 points on the run event, which represents meeting the basic aerobic fitness standard for military service.

Score Categories

Maximum (100 points)

Represents elite aerobic fitness. Achieved by completing the run significantly under the standard time for your age and gender.

Excellent (90-99 points)

Above-average performance demonstrating strong cardiovascular conditioning and running efficiency.

Good (75-89 points)

Solid aerobic fitness level suitable for most military operations and physical demands.

Passing (60-74 points)

Meets minimum Army standards. Consider additional training to improve cardiovascular endurance.

APFT 2-Mile Run Standards by Age

The following table shows the maximum score time (100 points) and minimum passing time (60 points) for different age groups:

Age Group Male Max (100 pts) Male Min (60 pts) Female Max (100 pts) Female Min (60 pts)
17-21 13:00 15:54 15:36 18:54
22-26 13:00 16:36 15:36 19:36
27-31 13:18 17:00 15:48 20:30
32-36 13:36 17:42 16:06 21:42
37-41 13:36 18:18 17:00 22:42
42-46 14:06 18:42 17:24 23:42
47-51 14:24 19:30 17:36 24:00
52-56 14:42 19:48 19:00 24:24

How to Improve Your 2-Mile Run Time

Improving your APFT 2-mile run time requires a structured training approach combining different types of running workouts:

Interval Training

Run 400-meter repeats at a pace faster than your goal 2-mile pace, with equal rest periods. Start with 6-8 repeats and progress to 10-12 over several weeks. This builds speed and teaches your body to recover while running.

Tempo Runs

Run 20-30 minutes at a "comfortably hard" pace—about 15-20 seconds per mile slower than your goal 2-mile pace. This improves lactate threshold and sustained running efficiency.

Long Slow Distance

One weekly run of 4-6 miles at an easy, conversational pace builds aerobic base and mental endurance for the 2-mile distance.

Sample Weekly Training Schedule

  • Monday: Interval training (400m repeats)
  • Tuesday: Easy recovery run (2-3 miles)
  • Wednesday: Tempo run (20-25 minutes)
  • Thursday: Rest or cross-training
  • Friday: Speed work (200m sprints)
  • Saturday: Long slow distance (4-6 miles)
  • Sunday: Rest