About the 2026 Cardio Component
The 2-mile run replaced the legacy 1.5-mile run starting 1 March 2026. It is the highest-weighted component in the PFRA, worth up to 50 of the 100 total points. Airmen who cannot run may substitute the 20-meter HAMR shuttle run.
Male — 2-Mile Run Scoring Chart (2026)
| Age Group | Max Score Time (50 pts) | Min Passing Time (30 pts) |
|---|---|---|
| < 25 | 13:25 | 19:45 |
| 25–29 | 13:55 | 20:15 |
| 30–34 | 14:25 | 20:45 |
| 35–39 | 14:55 | 21:15 |
| 40–44 | 15:25 | 21:45 |
| 45–49 | 15:55 | 22:15 |
| 50–54 | 16:25 | 22:30 |
| 55–59 | 16:45 | 23:15 |
| 60+ | 16:58 | 24:00 |
Scores between min and max are interpolated linearly per the official PFRA scoring chart.
Female — 2-Mile Run Scoring Chart (2026)
| Age Group | Max Score Time (50 pts) | Min Passing Time (30 pts) |
|---|---|---|
| < 25 | 15:30 | 25:23 |
| 25–29 | 16:00 | 25:55 |
| 30–34 | 16:30 | 26:25 |
| 35–39 | 17:00 | 26:55 |
| 40–44 | 17:25 | 27:25 |
| 45–49 | 17:50 | 27:55 |
| 50–54 | 18:00 | 28:25 |
| 55–59 | 18:10 | 29:00 |
| 60+ | 18:20 | 29:40 |
Scores between min and max are interpolated linearly per the official PFRA scoring chart.
Training Tips to Improve Your 2-Mile Run Time
Alternate 400m hard efforts with 200m recovery jogs, 4–6 sets, 2×/week.
Run at a comfortably hard pace for 20–30 minutes once a week to build lactate threshold.
Build aerobic base with 3–4 easy 30-minute runs per week at conversational pace.
Use the scoring chart to set a target per-mile pace. For a 14:00 goal, run each mile in 7:00.
Related Articles — USAF PT Reference Guides
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