2-Mile and 5-Mile Running Program

Ever wish you were one of those fast runners who easily outpaces others on timed runs? Are you frustrated with trying to improve your running speed without ending up with an overuse injury? You’re not alone. For most people, running doesn’t come naturally.

If you’re in the military, you’ve likely noticed the high value placed on running ability. While some may consider this logic flawed, the reality remains: fast runners are praised more than their slower counterparts. Does this mean you need to burn down 28-minute 5 milers and 10-minute 2 milers to succeed? Absolutely not. But standards are standards.

The 2-mile run is a key component of the Army Combat Fitness Test (ACFT), requiring soldiers to maintain running proficiency year-round. The 5-mile run is less commonly tested, but for those aspiring to attend RASP, SFAS, The SFQC, or other SOF units, breaking 40 minutes for the 5-mile run is non-negotiable.

Genetics and running history play a role in your potential, but everyone can improve. It’s possible to do so while minimizing the risk of shin splints, runner’s knee, tendonitis, or stress fractures. The biggest obstacles to reaching your running potential and avoiding injury are not your form, shoes, or genetics—it’s poor running programming. The solution? Sound running programming. The TTM 2&5 Mile Running Program provides the blueprint you need to leave your fellow runners in the dust—all you need to do is follow along.

As the name suggests, is designed to build your middle-distance running proficiency in the 2-5 mile range. It’s slightly biased towards the 5 mile because if you can run 5 miles fast, you’ll also be able to run 2/5ths of it fast

Program Details:

While lifting is included in this PDF program, its primary purpose is to support your running and maintain general military PT capabilities. This is NOT a hybrid program like my Jacked Gazelle program, which prioritizes barbell strength and general running equally. This program heavily favors running, specifically for the 2-mile and 5-mile distances. Although you may build some strength, the main goal is running improvement, with strength work playing a supporting role. 

Here’s is how the program is structured:  

Optional base phase: highly recommended for those who have yet to build a sufficient base (the program intro will help you determine whether or not it applies to you)

13 week PDF program:

• PHASE 1 | Weeks 1-6: 6 days per week
  • 3 days/week of lifting
    • M: Lower Focused Full Body, W: Upper Focused Full Body, F: Calisthenics & plyos focused full body
  • 4 Days/week of running
    • M: Repeats, Tu: Easy Run, Th: Tempo Run Sa: Long Run
  • 1 Optional ruck or low/non impact day 
• Mid-program time trial week | Week 7: 2 & 5 mile time trials, lifting deload
• Deload | Week 8: Running deload with reduced volume and intensity following time trials, before going into phase 2)
  
• PHASE 2 | Weeks 9-13: 5 days/week with fewer training days due to increased running intensity
  • 2 days/week of lifting: 
  • 1 balanced full body/1 upper focused full body
  • 4 Days/week of running: 
    • M: Repeats, Tu: Easy Run, Th: Fartlek Or Hills, Sa: Long Run W/ tempo bout or Strides
  • 1 Optional calisthenic improvement/lower leg durability day
• Post program time trial week (Optional): Test your new 2&5 mile run times following the program—do not do this if you’re approaching a mandated PT event—use that as your time trial.

Also included:

• Running program overview 
• Strength work explanations
• FAQs
• Exercise demos