Army Fitness

Physical Fitness Standards for the US Army

Rocking 2 mi Running Plan

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 2 mile run

1.5 mile walk

Rest

Two

1.5 mile run

Normal Workout

1.5 mile run

Normal Workout

Timed 2 mile run

1.5 mile run

Rest

Three

2 mile run

Normal Workout

2 mile run

Normal Workout

Timed 2 mile run

2 mile run

Rest

Four

2.5 mile run

Normal Workout

3 mile run

Normal Workout

Timed 2 mile run

2.5 mile run

Rest

Five

2.5  mile run

Normal Workout

3  mile run

Normal Workout

Timed 2 mile run

2.5 mile run

Rest

Six

3 mile run

Normal Workout

4 mile run

Normal Workout

Timed 2 mile run

3 mile run

Rest

Seven

3 mile run

Normal Workout

4 mile run

Normal Workout

Timed 2 mile run

3 mile run

Rest

Eight

1.5 mile

Pre-race

Normal Workout

4 mile run

Normal Workout

Timed 2 mile run

2 mile run

Rest

PRT Week

2 mile run

Normal Workout

2 mile run

Rest Day

TEST DAY!

Rest

Rest

* Remember: Do not start ANY workout unless you are physically able.  Check with your Doctor before performing any of these exercises.