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.