Air Force 2-Mile Run Standards 2026

The 2-mile run is one of two cardio options on the 2026 Physical Fitness Readiness Assessment (PFRA) and is worth up to 50 of 100 points¶3.7.1. Run your age group’s minimum time or faster to earn at least 35 points; a slower time scores zero and fails the test, whatever your composite¶3.6.1, 3.7.4. The tools below turn the chart into a pace you can run.

Points: Up to 50 ¶3.7.1
Minimum: 35 points at your age group’s starred time
400 m track: 8 laps plus 61 ft ¶3.13.2.1
Alternative: 20 m HAMR, your choice ¶3.1.2.4
Order: Last component, after body comp, strength and core ¶3.15.4
Altitude: Corrections at 5,250 ft or higher ¶3.15.12.3

Free tool

2-mile pace planner

Pick a target score to see the slowest 2-mile time that earns it, then the lap-by-lap watch times to run it on a track or a treadmill. Points come from the AFPC charts for your age group.

Scoring charts

Gender

Age group

Target

Target: 35 points, the minimum

19:45or faster

The slowest time that earns 35 points for Male · Under 25.

Per mile: 9:52
Per km: 6:08
Per 400 m lap: 2:27.3

Chart rows around your target
Points	2-mile time
35.5 pts	19:08 – 19:36
35 ptsyours	19:37 – 19:45
0 pts	slower than 19:45

Next row up: 19:36 for 35.5 points, 9 s faster.

Splits for 19:45

Eight laps plus 61 ft, the standard-track course in AFMAN para. 3.13.2.1.

Where you'll run

The extra 61 ft

Pacing

Splits for a 19:45 2-mile on a 400 m track, even pace
Lap	Split	Elapsed
Lap 1	2:27.3	2:27
Lap 2	2:27.3	4:54
Lap 3	2:27.3	7:21
Lap 4	2:27.3	9:49
Lap 5	2:27.3	12:16
Lap 6	2:27.3	14:43
Lap 7	2:27.3	17:10
Lap 8	2:27.3	19:38
+ 61 ft	0:06.8	19:45

Keep going after your last lap: the final 61 ft take about 7 s at this pace, so you pass the 8th lap line at 19:38, not 19:45.

The AFMAN sets the distance¶3.13.2.1, not where the extra stretch goes. Check whether your course’s start line sits behind the lap line or the finish sits past it, and pick the matching option.

Testing at 5,250 ft or higher? The altitude correction shows how much slower you can run¶3.15.12.3.

Free tool

2-mile or HAMR: which scores you more?

You choose the 2-mile run or the 20 m HAMR at each PFRA¶3.1.2.4, 3.15.8. Enter a recent 2-mile time, a HAMR shuttle count, or both, and compare them on the same 50-point scale.

Scored for Male · Under 25

Recent 2-mile time

Leave blank to skip.

HAMR shuttles

Total 20 m shuttles. Leave blank to skip.

Testing altitude

5,250 ft or higher? Pick a group.

2-mile run

35.5/ 50 points

19:30meets the minimum

20 m HAMR

Not entered

What your result is worth on the other event

Your 19:30 is worth 35.5 points: the same as 44 to 45 shuttles on the HAMR.

Same points on either event: Male · Under 25
Points	2-mile, slowest	HAMR, fewest
50	13:25	87
49.5	13:44	84
49	14:03	81
48	14:22	78
47	14:41	75
46	15:00	72
45	15:19	70
44	15:38	67
43	15:57	65
42	16:16	63
41	16:35	60
40	16:54	58
39	17:13	56
38.5	17:32	54
38	17:51	52
37.5	18:10	51
37	18:29	49
36.5	18:48	47
36	19:07	46
35.5your run	19:36	44
35	19:45	42
0	slower	fewer

Table A3.1

Altitude correction for the 2-mile

When the assessment is at 5,250 ft or higher, Attachment 3 corrects 2-mile times, HAMR scores and 2-km walk limits¶3.15.12.3. Pick your altitude group and enter a run time.

Scored for Male · Under 25

Testing altitude

2-mile time

No correction below 5,250 ft

19:45 scores 35 points as run. Pick Group 1 to 4 if your course is at 5,250 ft or higher¶3.15.12.3.

Table A3.1 doesn’t say how the correction is applied

It lists a correction in seconds against 2-mile run times. This site applies the row at or below your time as a credit: your time minus the correction, scored on the normal chart. Confirm the method with your FAC before you rely on it.

The table’s group headers are misprinted

Table A3.1 prints Group 1 as “5350 ft – 5499 ft” and Group 4 as “at or greater than 5350 ft – 5499 ft”. This tool uses the groups printed in Tables A3.2 to A3.4 (5,250–5,500, 5,500–6,000, 6,000–6,600 and above 6,600 ft) and the 5,250 ft trigger in ¶3.15.12.3. The AFMAN doesn’t list base elevations, so ask your FAC which group your course falls in.

2-Mile Run Standards by Age (2026)

Times are “or faster”. The minimum is the chart’s starred row and earns 35 points; any time at or under the maximum earns the full 50. In between, each chart row adds 0.5 or 1 point. These come from the AFPC PFRA charts effective 1 March 2026 (corrected 17 March 2026); the rules on this page come from AFMAN 36-2905 (24 March 2026), formerly DAFMAN 36-2905. Airmen who take the OSPFRA use the sex-neutral, age-normed AFSPECWAR/EOD chart¶1.3.3.

Male

2-mile run standards, Male
Age group	Max (50 pts)	Min (35 pts)
Under 25	13:25	19:45
25–29	13:35	19:55
30–34	13:42	20:44
35–39	13:56	21:16
40–44	14:05	22:04
45–49	14:30	22:27
50–54	15:09	22:50
55–59	15:28	23:36
60 and over	16:58	24:00

Female

2-mile run standards, Female
Age group	Max (50 pts)	Min (35 pts)
Under 25	15:30	25:23
25–29	15:55	25:40
30–34	16:10	26:15
35–39	16:12	26:30
40–44	16:45	26:52
45–49	16:55	27:15
50–54	17:10	28:05
55–59	17:43	28:40
60 and over	18:20	29:40

AFSPECWAR/EOD (sex-neutral)

2-mile run standards, AFSPECWAR/EOD (sex-neutral)
Age group	Max (50 pts)	Min (35 pts)
Under 25	13:25	19:45
25–29	13:35	19:55
30–34	13:42	20:44
35–39	13:56	21:16
40–44	14:05	22:04
45–49	14:30	22:27
50–54	15:09	22:50
55–59	15:28	23:36
60 and over	16:58	24:00

Need a specific row? Pick a chart and age group to list all 21 rows.

Chart

Age group

Official sources: AFPC PFRA scoring charts (PDF) and AFSPECWAR/EOD charts (PDF). Every event in one place: the score charts, the PT test minimums and the full PT score calculator.

Course and Test-Day Rules

Four running figures above four equal-width bars, showing an even pace across the four half-mile segments of a 2-mile run. — An even pace means four equal half-miles. The pace planner above turns any target into lap-by-lap watch times.

The course

On a standard 400 m track the run is eight laps plus 61 feet¶3.13.2.1. On any other track or route it is 3,520 yards or 3,219 meters¶3.13.3.1.
Courses are measured accurately, kept as level and even as possible, and certified to USA Track & Field guidelines with local CES, FSS and Wing Safety procedures¶3.13.1. The installation commander approves cardio courses¶2.14.7.
No continuous incline, decline or rolling hills, and no slopes over two degrees. Indoor tracks with banked corners are authorized¶3.13.3.2 if installation leadership approves them and they are certified to the same standard¶3.13.6.
Road courses start and finish in the same place where possible, with the start, finish and halfway point clearly marked¶3.13.3.3. Basketball courts are not authorized¶3.13.3.4.
Trained personnel watch every runner, count laps and record results¶3.13.5.

What the administrator tells you

Before the run, the administrator reads the verbal instructions in Attachment 2A2.8.1:

You may warm up for up to three minutes before you start. Members should warm up before the assessment¶3.15.12.2.
Line up behind the start line. You start when the administrator starts the stopwatch.
No physical assistance from anyone or anything. Pacing is allowed if there is no physical contact and it doesn’t hinder other runners; you can ask for a pacer¶3.15.12.4.
Stay on and complete the entire marked course. Leaving the course is disqualifying and ends the assessment.
Your time is recorded when you cross the finish line. Then cool down for about five minutes.
If you feel unwell at any point, stop running immediately and you will be given assistance. Report unusual shortness of breath, chest pain, dizziness or light-headedness to the administrator right away¶3.15.14.

Timing, order and attempts

Cardio is the last component¶3.15.4, after at least five minutes’ rest¶3.15.10, and all physical components must finish within three hours of starting the first¶3.15.9.
The administrator runs two stopwatches (primary and backup) and may call out elapsed time¶3.15.5. You’re told your time at the end; to dispute it, say so before the next component, and mark “Dispute results” on the AF Form 4446 if it isn’t resolved¶3.15.6.3, 3.15.15.
You get one opportunity at each component per assessment. If you quit because you missed a minimum, the PFRA is recorded as Did Not Finish¶3.15.13, which results as Unsatisfactory¶3.10.4.

Weather and safety limits

The course and the weather must be inside these limits. Weather is checked with base weather, environmental engineering or civilian agencies before any outdoor component starts¶3.14.8.

Running surface: No snow or ice build-up, no standing water a group can't easily avoid, and no mud that can't be easily avoided.¶3.14.1–3.14.3
Rain: No significant rain (0.10 in per hour or more).¶3.14.8.1
Lightning: None within 5 nautical miles; wait at least 30 minutes after the last observed lightning.¶3.14.8.2
Hail: None forecast or reported within 25 miles.¶3.14.8.3
Wind: No more than 15 mph sustained or 20 mph gusting.¶3.14.8.4
Cold: Air temperature above 34°F, including wind chill.¶3.14.8.5
Heat: Wet bulb globe temperature should be 86°F or lower, above all during cardio; where humidity is under 40%, dry bulb should be under 90°F.¶3.14.8.5
Near traffic: Visibility over ¾ mile, reflective belts or vests from one hour before sunset to one hour after sunrise, and crossing guards at active intersections.¶3.14.4–3.14.5 ¶3.14.8.6
Medical: An AED in the building or within 100 feet until everyone has left.¶3.14.6

During continuous extreme climate conditions, wing, GSU or detachment commanders may waive outdoor cardio assessments when no appropriate indoor facility is available; while a waiver is in effect, members take the 20 m HAMR if a certified indoor course exists¶4.4.1, 4.4.1.2. Commanders should suspend PFRAs for unique circumstances such as an Air Quality Index above 100 or wildfires¶4.4.2. For the rest of the day, see the PT test day guide.

Train for It

The official training reference is the Warfighter’s Fitness Playbook 2.0 (February 2026, PDF). Its 2-Mile Run Program (Appendix A5) is an 8-week walk-run progression for Airmen coming back to running that ends with a mock 2-mile, and Appendix A7 adds goal-pace intervals for the run.

For a plan built around your current time, read how to improve your 2-mile run time, and for all four components at once, the 12-week PT test training plan. If the HAMR suits you better, see the HAMR standards.

Frequently Asked Questions

What is the minimum 2-mile run time by age?

Run your age group's minimum or faster to earn 35 points. Men: Under 25 19:45, 25–29 19:55, 30–34 20:44, 35–39 21:16, 40–44 22:04, 45–49 22:27, 50–54 22:50, 55–59 23:36, 60 and over 24:00. Women: Under 25 25:23, 25–29 25:40, 30–34 26:15, 35–39 26:30, 40–44 26:52, 45–49 27:15, 50–54 28:05, 55–59 28:40, 60 and over 29:40. AFSPECWAR/EOD (sex-neutral): Under 25 19:45, 25–29 19:55, 30–34 20:44, 35–39 21:16, 40–44 22:04, 45–49 22:27, 50–54 22:50, 55–59 23:36, 60 and over 24:00. A slower time scores 0 and makes the PFRA Unsatisfactory whatever your composite (AFMAN 36-2905 paras. 3.6.1, 3.7.4). Times come from the AFPC charts effective 1 March 2026 (corrected 17 March 2026).

How many points is the 2-mile run worth?

Up to 50 of the 100 composite points, the most of any component (AFMAN 36-2905 para. 3.7.1). Each chart has 21 rows, from 35 points at the minimum time to 50 at the maximum, in steps of 0.5 or 1 point. Anything slower than the minimum scores 0 (para. 3.7.4).

What pace per mile do I need for the 2-mile run?

Divide your target time by two. The under-25 minimums are 19:45 for men (9:52 per mile) and 25:23 for women (12:41 per mile); full points under 25 take 13:25 (6:42 per mile) and 15:30 (7:45 per mile). On a standard 400 m track the course is eight laps plus 61 feet (AFMAN 36-2905 para. 3.13.2.1), so a 19:45 is about 2:27 per lap. The pace planner on this page lists the watch time for every lap.

How many laps is the Air Force 2-mile run on a track?

On a standard 400 m track it is eight laps plus 61 feet (AFMAN 36-2905 para. 3.13.2.1). On any other track or route the course is 3,520 yards or 3,219 meters (para. 3.13.3.1), which is exactly eight laps of a quarter-mile track. Courses must be certified, as level as possible, and basketball courts are not authorized (paras. 3.13.1 to 3.13.3.4).

How does the altitude correction work for the 2-mile run?

When the assessment is performed at 5,250 feet or higher, Attachment 3 applies (AFMAN 36-2905 para. 3.15.12.3). Table A3.1 lists a correction in seconds for each 2-mile time in four altitude groups; for example, a 19:45 gets 3, 11, 18 or 31 seconds. Table A3.4 adds 1 to 4 shuttles to a HAMR score. Table A3.1 does not say how its correction is applied: this site subtracts it from your time, using the row at or below your time, so confirm the method with your FAC. Its printed group headers are also misprinted, so this site uses the groups in Tables A3.2 to A3.4.

Should I run the 2-mile or do the HAMR? Do I have to run the 2-mile once a year?

You choose. Cardio is measured with the 2.0-mile run or the 20-meter HAMR, and you complete one option from each component (AFMAN 36-2905 paras. 3.1.2.4, 3.15.8). The AFMAN sets no yearly 2-mile requirement. The exception is a commander's climate waiver: when one is in effect and a certified indoor course exists, everyone takes the HAMR (para. 4.4.1.2). Both events score on the same 35-to-50-point ladder, so pick the one that earns you more; the comparison tool on this page converts a run time into shuttles.

Can I walk instead of running the 2-mile?

Only if your AF Form 469 authorizes the 2-kilometer walk (AFMAN 36-2905 paras. 3.15.12.1, 4.1.3). The walk is pass/fail and earns no points. If you pass, your composite is calculated as if you were exempt from cardio, you can't earn Excellent, and you are not placed on PFRA Hold (paras. 3.7.3, 3.10.1). Maximum times are in Table 3.1, for example 16:16 for men and 17:22 for women under 30, with altitude limits in Tables A3.2 and A3.3.

What happens if I stop or step off the course during the run?

Leaving the marked course is disqualifying and ends the assessment (AFMAN 36-2905 Attachment 2, A2.8.1). You get one opportunity at each component per assessment, and a member who quits because they missed a minimum is recorded as Did Not Finish (para. 3.15.13); a Did Not Finish results as Unsatisfactory (para. 3.10.4). If you feel unwell, stop running and you will be given assistance (A2.8.1); report chest pain, unusual shortness of breath or dizziness to the PFRA Administrator right away (para. 3.15.14).

When did the Air Force switch to the 2-mile run?

The 2.0-mile run replaced the 1.5-mile run with the 2026 PFRA. AFPC's scoring charts took effect on 1 March 2026, the diagnostic period ran from 1 March through 30 June 2026, and official testing began on 1 July 2026 (af.mil, 6 January 2026). AFMAN 36-2905 (24 March 2026) lists the change in its summary of changes.

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