2 Mile Run Training Plan

The Army 2 mile run is a fantastic distance. Non runners are able to quickly reduce their time, while intermediate and expert runners are able to compete in a fast paced challenging run. This running plan is designed for beginner runners trying to pass their PT test rather than for advanced runners.

You can incorporate this plan into your normal work out, or do this as a standalone workout plan.  If you are struggling with the overall PT test, I recommend using this plan along with the Pushup and Situp training plan

The first rule in beginning running is to “do no harm.” Don’t try intervals; don’t try serious hills and stop when it hurts. Take it slow, increase your mileage a bit each week and you’ll to great on the PRT. The last thing you want is to injure yourself weeks before the PT test.

If starting at week one is too easy, pick a moderate week and start there.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
One Slow 1.5 mile jog Normal Workout Slow 1.5 mile jog Normal Workout Timed 1.5 mile run 1.5 mile walk Rest
Two 1.5 mile run Normal Workout 1.5 mile run Normal Workout Timed 1.5 mile run 1.5 mile run Rest
Three 2 mile run Normal Workout 2 mile run Normal Workout Timed 1.5 mile run 2 mile run Rest
Four 2.5 mile run Normal Workout 2.5 mile run Normal Workout Timed 1.5 mile run 2.5 mile run Rest
Five 2.5 mile run Normal Workout 2.5 mile run Normal Workout Timed 1.5 mile run 2.5 mile run Rest
Six 3 mile run Normal Workout 3 mile run Normal Workout Timed 1.5 mile run 3 mile run Rest
Seven 3 mile run Normal Workout 3 mile run Normal Workout Timed 1.5 mile run 3 mile run Rest
Eight 1.5 mile
Pre-race
Normal Workout 3 mile run Normal Workout Timed 1.5 mile run 2 mile run Rest
PRT Week 2 mile run Normal Workout 2 mile run Normal Workout PRT DAY! Rest Rest

* Remember: Do not start ANY workout unless you are physically able.  Check with your Doctor before performing any of these exercises.