Break a two-mile run into pace and lap splits
The two-mile run is the cardio event of the US Army Fitness Test (AFT), which replaced the previous test in June 2025. A finish time alone is hard to train against, so this tool turns it into the numbers you actually pace off: time per mile, time for one 400 m track lap, a cumulative split for every lap, and equal-pace projections for 1 mile and 3 miles. Two miles is 3,218.688 m, so a 400 m lap is the finish time divided by 8.05 laps.
Scoring is deliberately left out. AFT passing requires at least 60 points in every event and 300 points overall, with 350 points required for 21 combat arms occupations, but the published per-event point tables disagree between sources, so no cutoff numbers are built in. Enter your own goal time instead and the tool reports the gap in seconds.
This page does not assign a score, a rating or a pass or fail result, and it does not hold any age or sex scoring table. Equal-pace projections assume you hold the exact same pace over a longer distance, which almost never happens, so treat the 3-mile figure as arithmetic rather than a prediction.
Frequently asked questions
Two miles is 3,218.688 m, which is 8.05 laps of a 400 m track. The finish time is divided by that lap count, and the table lists each lap as a cumulative split.
Published per-event point tables for the test disagree between sources, so no cutoff is stored here. Check the official scoring tables for your event and age group.
No. It simply extends your two-mile pace over a longer distance. Real pace slows as distance grows, so the number is an arithmetic reference only.