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2-Mile Sub 18:00 APFT Military Training Plan

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2-Mile Sub 18:00 APFT Military Training Plan


Jonny Mellor

All plans by this Coach


10 Weeks

Plan Description

The Army's Basic Training Physical Fitness Test (APFT) is a three-event physical performance test used to assess endurance. It is used to measure a your physical strengths, abilities, and cardio-respiratory fitness. This plan is designed to help you achieved a time inside 18-minutes for the 2-mile distance alongside specific strength work for runners, which will help you meet the required standard for push ups and sit ups.

Whether you're just thinking about joining the US Army, have applied, or are waiting to join you can build your fitness and fly through your tests with JM Coaching. Follow a personalised or custom-built plan today and get ready to inspire and face the challenges of the future.

Our plans are progressive and can help you safely train for your fitness testing over a 3-month period devised by British International athlete Jonny Mellor.

Combining a mixture of easy running, interval work and hills this plan will help you build fitness to tackle the fitness test head on.

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:21:00 01:10:00
Strength x2
00:48:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:21:00 01:10:00
00:48:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Jonny Mellor

JM Coaching

My coaching philosophy is devised from proven research and experience of what some of the worlds leading athletes and coaches have used and also from personal experience, knowing what has worked and what has impaired or halted my progression as an athlete. I am a current Great Britain International Athlete and have successfully coached a series of athletes using very similar approaches. My coaching influences come from previous personal coaches and my current lead coach and mentor Steve Vernon.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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