Fitness Center
Cardiorespiratory

Two-Mile Run (2MR)

Measure aerobic capacity and lower-body endurance.

Army · AFTAir Force · PFRASpace Force · HPA
Muscles trained
Cardiorespiratory system, Lower body
Equipment
Measured 2-mile course or track
Starting position
Standing start behind the start line.
Step-by-step execution
  1. 1Run 2 miles as fast as possible.
  2. 2Time recorded to the second.
Timing
Continuous; no rest.
Valid repetition
Complete the full 2-mile distance without walking off course.
Invalid repetition
Leaving the course, receiving physical assistance.
Common mistakes
  1. 1Even pacing errors.
  2. 2Skipping warm-up.
  3. 3Overstriding.
Safety
  1. 1Pace out — do not sprint the first quarter mile.
  2. 2Hydrate 60 minutes prior.
Training progression
  1. 1Intervals 6×800 m at goal pace.
  2. 2Tempo runs 20 min.
  3. 3Long slow distance weekly.
Related exercises
Three-Mile Run
Measure aerobic endurance specific to Marine Corps PFT.
1.5-Mile Run
Measure aerobic capacity (Navy PRT standard cardio).
Independent educational platform

ISHOT Military Academy is an independent educational preparation platform. Fitness standards can change and may vary by age, sex category used in official scoring, occupational specialty, component (Active / Reserve / National Guard), medical status, command policy, altitude, and authorized event option. Always confirm your official requirements with your recruiter, command, or the applicable military branch.