Run a Faster 2-Mile | Improve your APFT and/or ACFT Score

5 Tips to run a faster 2-miler! These are some of the top things that I've found have helped me get my time down, and they'll work for you too!

Check out the other episodes on my "Run Faster" series:

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If you have any other questions just drop them in the comments! Happy to help you guys out!

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[damiendoisher]

Something nobody ever considers for cardio and improvement for a run is jumping rope. You can speed it up, slow down run in place. It's helped me a lot. Not to mention it burns massive amounts of calories when done max effort.

[perochialjoe]

Been working towards getting out of obesity and into the USMC for the last four months. It's great having videos like yours to help make sure I'm training the right way. The biggest thing I've noticed helping with running so far is exactly what you said about running further than your test distance. Thanks a lot for all the great advice!

[andrewb]

Sprints. You want to get faster at any distance do sprints. In the last three weeks I’ve taken two of my new guys from 36 minute 4 miles to EIB qualifying 32 minute pace. We do 10
x400m with a 2 minute rest in between every Friday. Also we do a 4-5 miles run every Monday to build that aerobic capacity. Besides ruck on Thursday that’s all the running I make my guys do.

[LuxInvicta]

What helped me was incorporating bodyweight squats/lunges on runs. Really knocks your legs out and builds that mental toughness.

[gwhite]

I swear every question I have, this guy has a video for. Great work.

[whq]

Just enlisted in the Army at 34 yrs young and I've been working on my run time! Your videos have been a big help! I ship to Jackson in 2 wks. Thanks for all the tips bro!

[flipperhot]

i been running for 11 weeks now and been running 1 mile and 2 mile and 3 miles runs. ran my first 3 mile in 51 minutes with a 17 minute pace which is terrible. my first 2 mile was 34 minutes and done this last week with a 28 minutes for 2 miles which has me still failing for my run. need to work on breathing. schins been hurting a little. 11 51 minutes i have gotten my mile down to with some times 13 minutes or so mile. just need some more advice on breathing and making my runs faster. i have also been doing sprints. hope to crush the next acft i do in a few months. so i can make sargent.

[tobiasgray]

60 and 120’s sprints works as well.. I went from a 17:00 to a 15:30.. I do 60/120’s sprints about 8 times a day and if you can’t do that then do 30/60’s and build it up 💪🏾💪🏾

[gymtard]

Trying to cut weight right before a PT test always backfires. Had almost the same situation as your guy happen. The only PT test I've failed in 10 years and ive vowed to never be that close again. Now im back to a normal weight and pumping out 14-15 minute 2 miles

[zacharyweiss]

Hey man I ran only 1.6 out of my 2.2 miles today because my legs just felt so heavy I know you have given out tips before but I just don’t know how to keep going but thank you my man and thank you for always being so helpful

[PJH]

There is Gold in your advise. Nothing fancy, just good solid work. It all comes back to the basics.

[elijahunknown]

Been training for a minute now at five miles, about to do the Stop Soldier Suicide run beginning June. Good way to raise awareness and prepare for the military! Two birds one rock.

[antieverything]

It takes me 26 min to run 2 miles so i laughedy ass off when you said you do it in 11. Freaking impressive

[armyofshea]

Dude, you are a stud! My best 2 mile was 11:54. Only did it once and never got close again. Wanted to finally break 12 minutes, and my one mile split was 6:15. It pissed me off and I just went beast mode for that second mile. Won’t lie… it felt amazing passing all those guys on the second mile. 🙂

[curingthenaivete]

Wow! Simple yet very effective advice. Can’t wait to apply all of this. I’ve got my ACFT tomorrow

[ryanchandler]

I took my ACFT last Tuesday. I got a 12:52 on the run. I look forward to cutting that time down to a 12 in the near future 💪

[astrocheeseify]

Is walking allowed ? Sounds like a crazy question but is the workout diminished if you walk during it. How often should you run ?

[dariussmith]

I struggle with the weight factor which overall affects my running whether it’s cramps, pulling muscles or even straining what are some things I can do to combat this weight to improve my running ?

[andym]

Here's a tip from an ancient 3x NCAA all american (my HS time was 8:53 in the 2 mile btw). Let's just presume you're already running at least once a day...else you're not really training. If you're not getting FASTER for 2-5 mile timed stuff, the workout that will give you the best gain in speed for your effort is 200s with full recovery. There's a way to do this that will make the difference. Head to the track and start hitting laps. You want to time the fast 200 and the recovery 200. The fast one will be brisk- but with the feeling you can do 15 more. Time the first recovery 200 and then try and do each brisk and recovery at the same pace. I found the sweet spot for gains on this was 12-16 laps. I personally used it as a medium workout where I could get a lot of miles in at pace and not destroy my body for the next workout which would be pretty serious (I was doing 90-100 mile weeks with about half of that below 5:10 mile pace). Why 200's work well is it will your legs heart and lungs as much time at its target pace as possible. You're not running my pace which was 30-35 for the brisk 200 and then finishing the lap in 1:20 (45 recovery), but those are the ratios. For reference- when I ran at U of O they had a variation of this where they'd do 8 laps at 30/40 which was a 9:20 2 mile (most of the team couldn't do it). Dillinger said Prefontaine used to rock that work out.

[NerdyPro]

You mentioned insight for people having trouble with weight control. Could you please help me? I was 354 I am down to somewhere around 196-198 and am in the process of joining. The problem is that I pretty much did it the way your friend was by eating straight salads and I am having a real hard time working out because of it. If you do read this comment. I thank you.