How to Improve Your 2 Mile Run Time

Co-authored by Kai Ng

Last Updated: February 23, 2023

Army soldiers are required to pass a 2 mile (3.2 km) run on their APFT tests. Perhaps you are one who struggles to accomplish this task. Follow the steps below to improve your time in the two mile run.

Steps

1
Run every other day. Doing this will establish running as a habit in your life. This simple step will improve your heart rate, lower your weight, increase your endurance, and relieve all of the stress built up inside of you. Running every other day also gives your muscles time to heal.
2
Buy running shoes designed for your feet and bone structure. Also it's a good idea to change your shoes every 6 months. Write the date of purchase on the sole of your shoes.^{[1]
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3
Stretch on your off days. Do not stretch right before a run. Running will naturally stretch your muscles.
4
Make sure you stay hydrated at all times. The last thing you want to do is fall out during the middle of a run.^{[2]
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5
Get plenty of sleep. This is vitally important.
6
Run long distances to improve your endurance. On some of your run days go for 5 miles (8.0 km). Running much faster will not help you build your endurance. If you're going to go far, you cannot run at a very high effort.
7
Sprint training will improve your speed. Try sprinting for 400 meters at a time. Do a set of four and record your times for each lap. To get the best results, sprint with proper body form.
8
Keep a run log containing dates, times, and locations. Do this to show yourself how much progress you have made towards your goal.^{[3]
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9
Set a goal. This is critical. Tell yourself what time you want and train for that time.^{[4]
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10
Be patient with yourself. You will have good days and bad days. Improving your time does not happen overnight. Just run and the time will follow.
11
Find someone to run with you. Push each other.
12
One of the most important things you can do is mentally envision yourself reaching your goal. You will become what you think. See yourself on that APFT test reaching your run time goal. Mental preparation is key to success...

Community Q&A

Question

Could I go from 19 minutes to 16 minutes in one day?

Community Answer

No. 16 minutes is very, very fast. 19 minutes usually won't make varsity. Going from 16 to 19 will take a lot of time.
Question

Can go cut 40 seconds if I'm only 12?

Community Answer

Yes. You just have to keep working at it, practice more and more and push yourself a little bit.
Question

I have a 2 mile race for U15. I am 11 and last time I got 12th. To get first I should start practicing in summer, right? I have long legs and am quite good at running, but never practice. What should I do?

Community Answer

First of all, you want to practice. Simple things like walking\jogging to school, shops, etc., can help you become a better runner and more willing to practice. Talk to a coach or P.E teacher for further advice.