2 MILE RUN

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Train like the elite. Build brutal speed and endurance without spending hours grinding it out.

Whether you're training for military selections, competitive events or personal milestones, this program is your blueprint to dominate the 2-mile run.

In just 8 weeks, you’ll develop the aerobic engine, speed mechanics, and mental grit needed to hit sub-13-minute times and beyond.

Through a strategic design, we have created the most effective running program, which is time efficient, flexible to all levels, easily adaptable to your schedule, and can be done anywhere, anytime. No fancy equipment or track required.

It blends structured tempo work, aggressive interval sessions, and tactical conditioning to rapidly improve your 2-mile performance without burning you out.

This Program Is Perfect For:

• Those of any fitness levels from beginning to advanced
• Those who want great results but have no access to a gym
• Those looking to boost their endurance and overall running performance

This program is built to help you improve your running speed & efficiency in order to run 2 miles in 13 minutes or less. To achieve this quickly & effectively, we are focusing on four key areas: aerobic efficiency, speed endurance, lactate threshold, and tactical conditioning.

You’ll first build your aerobic base, then progress into faster-paced intervals and threshold efforts so you can run harder, longer, and with purpose.

The training is 4 sessions per week taking between 30 to 60 minutes and only 3 hours per week total. By taking a low-volume approach, this program can be used individually or as a replacement to conditioning in any HTK Home or Gym program.

Low volume. High intent. Maximum results.

• 4 structured sessions per week (30–60 minutes each)
• Weekly long runs to build aerobic capacity and pacing control
• High-intensity intervals & tempo efforts to improve speed and lactate threshold
• Tactical drills: shuttles, crawls, and strides to boost performance under fatigue
• Time-based sessions to suit all fitness levels - scalable to your current pace
• Progressive 8-week plan designed to peak with a 2-mile time trial
• Instant access
  
  

Will this program work for me?
This program has been tried & tested successfully by hundreds of military athletes, many who are preparing for the toughest selection courses in the world such as BUD/s, SFAS, Ranger School / RASP, MARSOC, USAF Combat Control, Pararescue, SAS and more.

Can I incorporate this with my current training?
Yes, this can easily be added on to any HTK program by replacing the conditioning sessions with the running workouts in this program.

What ability level is this program built for?
Those of any fitness levels from beginning to advanced.

If you are a beginner this program will still work for you, you just may have to run through the program 2x before hitting the desired outcome of running 2 miles in 13 minutes or less.

Do I need access to a running track?
Although a running track is helpful, you can perform this program anywhere such as a sports field, trail or even indoors on a treadmill.