How Long Does It Take to Run 2 Miles?
The average recreational runner completes 2 miles in about 16 to 20 minutes, depending on fitness level. Beginners typically take 20–26 minutes, intermediate runners 14–18 minutes, and advanced runners under 14 minutes. Two miles is the standard US Army Physical Fitness Test (APFT) distance and a common benchmark in school fitness assessments. Two miles is short enough to push hard but long enough to demand real cardiovascular fitness. It's the testing distance that determines military readiness, school PE grades, and personal fitness levels for millions of people.
Calculate Your Running Time
Distance: 2 mi (3.22 km)
2-Mile Times by Experience Level
| Level | Men's 2-Mile | Women's 2-Mile | Per-Mile Pace |
|---|---|---|---|
| New runner | 22:00–30:00 | 24:00–32:00 | 11:00–16:00 |
| Beginner | 18:00–22:00 | 20:00–26:00 | 9:00–13:00 |
| Intermediate | 14:00–18:00 | 16:00–20:00 | 7:00–10:00 |
| Advanced | 11:00–14:00 | 12:30–16:00 | 5:30–8:00 |
| Elite | Under 9:30 | Under 10:30 | Under 4:45 |
A sub-16-minute 2-mile (8:00/mile) is a common fitness goal and near the US Army passing standard for younger soldiers. A sub-14 (7:00/mile) indicates strong fitness. A sub-12 (6:00/mile) is competitive.
US Army Physical Fitness Test Standards
The 2-mile run is the aerobic component of the Army Combat Fitness Test (ACFT). Here are the scoring thresholds:
| Score Points | Men's 2-Mile | Women's 2-Mile |
|---|---|---|
| Maximum (100) | 13:30 | 15:29 |
| 90 points | 14:00 | 16:00 |
| 80 points | 14:54 | 17:00 |
| 70 points | 16:00 | 18:12 |
| 60 points (minimum) | 18:00 | 21:00 |
These standards are designed so that a moderately fit person can pass with focused training, while maximum scores require genuine athletic ability. Most recruits target 14:00–16:00 as a "good" score.
2-Mile Times at Common Paces
| Pace (min/mile) | 2-Mile Time | Feel |
|---|---|---|
| 6:00 | 12:00 | Fast, racing hard |
| 6:30 | 13:00 | Strong tempo effort |
| 7:00 | 14:00 | Moderate-hard |
| 7:30 | 15:00 | Comfortably hard |
| 8:00 | 16:00 | Moderate, sustainable |
| 8:30 | 17:00 | Comfortable |
| 9:00 | 18:00 | Conversational jog |
| 10:00 | 20:00 | Easy jog |
| 11:00 | 22:00 | Slow jog |
| 12:00 | 24:00 | Jog-walk pace |
Two miles is short enough that your pace should be noticeably faster than your longer-run pace. Most runners can sustain 30–60 seconds per mile faster over 2 miles than they can for a 5K.
How 2-Mile Times Change by Age
| Age Group | Typical Men's 2-Mile | Typical Women's 2-Mile |
|---|---|---|
| 16–19 | 12:00–16:00 | 14:00–19:00 |
| 20–29 | 13:30–17:00 | 16:00–20:00 |
| 30–39 | 14:00–18:00 | 16:30–21:00 |
| 40–49 | 15:00–19:00 | 17:30–22:00 |
| 50–59 | 16:00–21:00 | 19:00–24:00 |
| 60–69 | 18:00–24:00 | 21:00–27:00 |
| 70+ | 21:00–28:00+ | 24:00–32:00+ |
A consistently training 55-year-old will be faster than most untrained 25-year-olds at this distance.
5 Real-World Examples
1. The Army Fitness Test
Jake, 24, runs the 2-mile ACFT segment. The minimum for his age is 18:00 (60 points). After 8 weeks of training — three runs per week including intervals — he finishes in 14:22 (7:11/mile), scoring approximately 85 points.
A perfect 100 requires about 13:30 (6:45/mile) for men. Jake's 14:22 reflects solid military fitness. His training: two easy 3-mile runs plus one session of 6 × 400m at goal pace.
2. The Beginner's First Continuous 2 Miles
Carmen, 37, has been doing Couch-to-5K and just ran 2 miles without stopping. Time: 21 minutes 30 seconds (10:45/mile). Three months ago, she couldn't run 2 minutes continuously.
At 160 lbs, Carmen burns approximately 240 calories (160 × 0.75 × 2). Her 10:45 pace puts her well on track to run a full 5K within the next month.
3. The Tempo Training Run
Sean, 42, uses 2-mile repeats as his key speed workout. He runs 2 miles at his 10K goal pace of 7:30/mile, rests 3 minutes, repeats. Each rep takes 15 minutes.
His tempo pace predicts a 46:36 10K — faster than 75% of male race participants. The 2-mile repeat is a classic training session used by runners at every level.
4. The High School PE Test
Maya, 15, runs 2 miles for her school fitness assessment. She finishes in 16:48 (8:24/mile) — earning a "satisfactory" grade. She runs cross-country at a faster pace but admits the PE test felt hard because she "didn't warm up properly."
For school fitness tests, a sub-16 for girls and sub-14 for boys signals above-average cardiovascular fitness.
5. The Returning Runner at 58
Gary, 58, used to run 2 miles in 13 minutes during his 20s. After a 20-year break and 6 months of rebuilding, he runs 18:15 (9:08/mile). It's slower than his youth, but running 2 continuous miles feels like a victory.
His 18:15 is above average for men his age. He uses the 2-mile run as a monthly progress check, shaving about 15 seconds per month.
Calories Burned Running 2 Miles
| Body Weight | Calories (2 Miles Running) | Calories (2 Miles Walking) | Running Advantage |
|---|---|---|---|
| 130 lbs | ~195 cal | ~138 cal | +41% |
| 150 lbs | ~225 cal | ~159 cal | +42% |
| 170 lbs | ~255 cal | ~180 cal | +42% |
| 190 lbs | ~285 cal | ~201 cal | +42% |
| 210 lbs | ~315 cal | ~223 cal | +41% |
Running 2 miles burns ~40% more calories than walking, and finishes in about half the time.
How to Improve Your 2-Mile Time
The 2-mile distance responds to training faster than almost any other distance. Six to ten weeks of focused work produces dramatic results.
Run 3–4 times per week. Two easy runs of 2–3 miles plus one speed session is the classic formula.
Do 400m repeats at goal pace. If your target is 16:00 (8:00/mile), run 400m in 2:00, rest 90 seconds, repeat 6–8 times. This teaches your body what race pace feels like.
Time yourself every 2 weeks. Run 2 miles under consistent conditions (same route, similar weather). Tracking progress creates motivation and reveals whether training is working.
Warm up properly. At 2 miles, skipping warmup costs 15–30 seconds. Five minutes of easy jogging plus dynamic stretches before your timed effort makes a meaningful difference.
Negative split. Run the first mile 5–10 seconds slower than goal pace, then speed up for mile 2. Starting too fast leads to a miserable second mile.
Frequently Asked Questions
What is a good 2-mile run time?
Under 18 minutes (9:00/mile) is solid for the general population. Under 16 (8:00/mile) indicates strong fitness and meets military standards. Under 14 (7:00/mile) is advanced. Under 12 (6:00/mile) is competitive.
How does a 2-mile time relate to 5K performance?
Multiply your 2-mile time by roughly 1.6 for a 5K estimate. A 16-minute 2-miler: ~25:30–26:00 5K. A 14-minute 2-miler: ~22:30. Your 5K pace is typically 15–30 seconds per mile slower than your 2-mile pace.
How does running 2 miles compare to walking it?
Walking 2 miles at 3.0 mph takes 40 minutes. Running at 9:00/mile takes 18 minutes — less than half the time. Running burns ~42% more calories.
Related Pages
- How Long to Run a Mile — half the distance
- How Long to Run 3 Miles — one mile longer
- How Long to Run 1.5 Miles — Air Force / Navy test
- How Long to Run a 5K — nearest race distance
- Running Time Calculator — calculate any distance
Sources Cited
- RunRepeat (2024). Race statistics from 35 million results. runrepeat.com
- Compendium of Physical Activities — MET values. compendiumofphysicalactivities.com
- US Army Combat Fitness Test (ACFT) standards. army.mil