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 accumulating nagging injuries? You’re not alone. For most people, running doesn’t come naturally—especially when it’s poorly programmed.

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 rewarded. 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, and you’re expected to meet them—consistently.

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 preparing for RASP, SFAS, the SFQC, or other SOF pipelines, sub-40 in the 5-mile is non-negotiable.

Genetics and running history play a role in your ceiling, but nearly everyone can improve their 2–5 mile run times. It’s possible to do so while minimizing the risk of shin splints, runner’s knee, tendonitis, or stress fractures. The biggest obstacles to progress and durability aren’t your shoes, form, or genetics—it’s poor running programming. The solution? Sound, progressive running programming. The TTM 2 & 5 Mile Running Program provides a clear, proven blueprint—your job is to execute it.

As the name suggests, this program is designed to build middle-distance running proficiency in the 2–5 mile range. It is slightly biased toward the 5-mile distance because if you can run 5 miles fast, your 2-mile improves by default.

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 the Jacked Gazelle programs, which prioritize 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 how the program is structured:  

• TOTAL DURATION: 13 weeks with optional base phase included and optional time trial at the end of the program. (Highly recommended for those who have yet to build a sufficient base)

• 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 
• TIME-TRIAL (Mid-program) | 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
• TIME TRIAL (Post program): 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

Designed For:

• Military personnel preparing for ACFT, RASP, SFAS, SFQC, or SOF pipelines
• Tactical athletes who need to run faster without sacrificing durability
• Lifters who struggle with running efficiency and consistency
• Self-directed athletes willing to follow structured programming

Not Designed For:

• Those looking for a strength-first or bodybuilding program
• Athletes unwilling to run multiple days per week
  
• Anyone looking for personalized coaching

Expected Outcomes (If You Follow the Program):

• Faster 2-mile and 5-mile run times
• Improved aerobic capacity and running efficiency
• Maintained or improved general military PT performance
• Better durability across high-impact training blocks