The Two-Mile Run (2MR) is the final event in the Army Combat Fitness Test (ACFT). It evaluates a soldier’s aerobic endurance, mental toughness, and ability to perform under fatigue making it a critical component of combat readiness and long-range mobility.
Purpose of the Two-Mile Run
The 2MR simulates the sustained effort required in dismounted operations and prolonged physical tasks in real-world scenarios. A soldier’s performance here reflects not just their cardiovascular conditioning, but also their overall recovery efficiency after five demanding events like the Repetition Maximum Deadlift and Hand-Release Push-Up.
Course Setup & Execution
- Conducted on a measured, improved surface typically a flat indoor or outdoor track
- Soldiers begin at the start line and run continuously for two miles (3.2 km)
- Time stops at the finish line, and verbal encouragement is permitted throughout
- To pass, soldiers must meet the Minimum Score based on age, gender, and Military Occupational Specialty (MOS)
Scoring Standards & Metrics
Performance in the 2MR is based solely on completion time. To score well:
- 100 points typically requires a sub-13:30 time
- A slower time of ~21 minutes may earn a passing score depending on the standard
- Use a scoring standards calculator to know your category’s benchmark
Running economy, VO2 Max, and lactate tolerance are key to improving your time.
Training Tips to Improve Your 2MR Time
Building a successful 2MR strategy involves a combination of smart pacing, aerobic training, and recovery. Use these approaches:
Endurance Workouts
- Tempo Run: Sustained 20–30 minute run at moderate-high intensity
- Long Run: Weekly sessions to build aerobic base
- Interval Training: High-intensity bursts with programmed rest (e.g. 400m repeats)
- Lactate Threshold Training: Improve lactate tolerance to push through fatigue
Smart Tools & Gear
- Use a heart rate monitor (e.g., Garmin Forerunner® 965 or 245) for pacing
- Try GYMOST Curved Treadmills or Air Runner machines to simulate outdoor runs
- Focus on recovery insights, like HRV, sleep, and foam rolling post-run
Cross-Training
- Use elliptical machines or incline hiking to build endurance without joint stress
- Add Resistance Levels to boost lung and muscle adaptation
Mental Toughness & Tactical Training
Training for the ACFT 2MR isn’t just physical. Soldiers from Mountain Warfare School, Air Assault, and NCO Academy often pair running with mental toughness drills to simulate battlefield fatigue.
Incorporating breathing control, pacing strategies, and recovery methods builds long-term readiness and reduces injury risk.
Real-World Performance & Readiness
Soldiers in the US Army World Class Athlete Program use advanced metrics like load-velocity profiles and statistical power analysis to fine-tune their training. Even civilian ROTC cadets and athletes at universities like Dexter Lawn and the Lower Sports Complex follow similar regimens.
The ACFT 2MR is more than a test it’s a measure of how well you perform under stress, after fatigue, and in unpredictable terrain.
The Two-Mile Run is where warriors prove they can keep going when others slow down the finish line is just the beginning.”