How To Run a FASTER 2-Mile Run (quickly)

Learn the complete guide and training strategies to run a faster 2-mile run for selection or ACFT, including for SFAS, BUD/S, RASP, or A&S.

Interested in 1 on 1 coaching? Fully fill out this form, and I will see if you are a fit

Timestamps:
0:00 - Introduction
0:19 - 2 Keys To Run a Faster 2 Mile
1:18 - How To Get Fitter
1:51 - Stop Listening To Running Coaches
2:58 - Improve Your Pacing
4:31 - Breathing
5:17 - 6+ Month Training Program
5:55 - 3 Month Training Program
6:10 - 1 Month Training Program
6:35 - Bonus Tip

Learn from a professional special operations coach how to run faster, be more consistent, and prepare yourself better for selection. We're talking about everything from preparation and getting fitter to the best running programs. Plus, I'll share tips to improve your pacing for your Army Combat Fitness Test (ACFT). This video will be helpful for everyone regardless of the career path or branch you are training for - US Army (Green Beret, Army Ranger), Air Force (PJ, CCT, SR), Navy (SEAL, SWCC), or Marine Corps (MARSOC, Raider).

Disclaimer: This video is intended for general information only and is not a substitute for professional medical guidance.

[pfc-]

If i were running a 14 minute 2-mile, I wouldnt have been watching this video😂😂

[bbhristian]

Guys if you have an assault bike ( wind resistance bike) at your gym. Hop on it, do 1 mile close to max effort, hop off rest for about 1 -2 minutes then hop back on and repeat until about 5 miles. I did this when I trained up for ranger school and brought my 5 miler from 38 minutes to 33 in about a month and a half

[SubHertz]

That 14min 2 mile and 200lbs 25% fat describes me perfectly.

[Bush-Caucasian]

Just left The Marines to go Army. I'm 6'2 and 270 lbs at about 22% body fat right now and the fastest I've run at this size is like 15 flat. I've put way too much emphasis on the gym. All that this extra muscle has gotten me is the feeling that I'll never be able to break a 15 minute 2 mile. Here's hoping that losing the muscle and left over fat will make me fast!

[sune]

I'm 184lbs running a 21 minute 2 mile. I will improve in 3 months.
I'll update this comment on March 20th with my progress.

Update: It’s March 20th, I graduate today from AIT in the military. I’m 189lbs running a 20:26 minutes 2 mile

[Pluckyy]

I started running/walking 2 miles everyday a week ago and my fastest mile was 8:13 (hated every second of the second mile) and my 2 mile time was never under 20. I took my APFT today and ran a 16:10 for my 2 mile. There was a couple ups and downs due to hills, but I never thought I’d be able to pull the time I did. Super pumped about my time today!

[AndronFIRE]

So you are telling me the 30 pounds I increased to do way better at lifting is the same pounds that is killing me at running 😭😭😭

[moisesortega]

Your thumbnails are hilarious 😂😂 ur Sam sulek ones are the best

[dahlrjay]

I can't believe that man just projectile vomited on that other guy in the middle of a run.

JEEZ.

[miaholloway]

I started my police journey two years ago. Almost 180 at 5’4” female. I’m now 152, still 5’4” and can run without Damage. Up to 1.56 miles without stopping.

[abriannacobarris]

My usual run time since being in the army . 22-23 minutes but now since I gained 20 lbs between AIT & being at my unit I failed the acft at 25:25. And I got about a month and a half to retake again.

[x-wvjc]

I am stuck averaging 13:15 for the 2 mile 5'10" 178lbs. Going to try out some of these tips to get down to 12 min. Thanks for these videos

[yrugæ-ql]

I’m 210-214 at 14-15% at 5’9”

I’m trying to drop down to 10-12% and been getting there with fasting and continuing my long runs

[runSVENrun]

Please add link in the description to the referenced CrossFit coach breathing technique video.

[gorn]

I can do a 12min 2mi at 200lbs, but I am a runner. Getting a lifter to the same efficiency is a challenge but doable!

[Velxyee]

Idk I ran 0 this summer and gained 10 pounds and then I got a 1 min pr on the 2 mile and get 14:18 and my last one was 15:32 last year in 7th grade

[ryan]

Just started running again. I’m running a 10minute mile. Shits rough. Gotta but the time in half

[skullofserpent]

Losing weight is no option for me. Currently I am 220 and have to stay buff due to job requirements. Gonna take a look at other suggestions.

[CanadaFurst]

I just started and training my running 3 times a week, in 2 weeks I ran 1 mile in 10 mins, we all start from somewhere :/

[gamiing]

Man, I have never really run two miles, but I think it would be around a 13 min 2 mile because I can get a mile done in around a 5:30 pace, and yet I'm 115 Ibs and 5'3