How Fast Should You Run a Mile for Basic Training?

All branches of the military expect you to run, but require different times and distances. You’ll be tested on a timed run initially, then tested at the end of basic training. Fitness testing is a part of military life that doesn’t go away. Later, your performance on fitness tests will affect your chances of promotion. The fitter you are to start with, the easier time you’ll have in basic training and throughout your military career.

To figure out how fast you need to run when you enter the military, it helps to know what you’ll be tested on. Most branches of the military require passing a test that consists of pushups, running and sit-ups. If you don’t pass all three areas, you get a failing score. Marines, known for their toughness, run three miles for their test. The Army requires soldiers to run two miles, while the Air Force and Navy tests are only 1.5 miles. If you’re worried about passing a running test, practice in conjunction with the other fitness skills. The Army’s test requires you to do your pushups, then your sit-ups, then run. If you don’t practice the tests in that order, you might not be prepared for the fatigue of running after all those pushups and sit-ups.

How fast you need to run depends on your age and gender. Women and older soldiers aren’t expected to run as fast as young men. When you enter Army basic training, you’ll be divided into different groups based on your running test scores. Male runners in the top group will complete a mile in seven minutes or less. The second tier run the mile in less than 7:45, and the third group takes up to 8:30. For women, the top group runs a mile in nine minutes or less, the second highest completes the mile within 9:45, and the third tier finishes by 10:30. Women who run a mile faster than 8:30 will be placed in the appropriate men’s group. Women who complete a mile in more than 10:30, and men who need more than 8:30, are placed in a remedial group. If you're joining the Marines, men 17 to 26 must run three miles in less than 28 minutes. Women of the same age must complete three miles in 31 minutes or less.

Start training at least a couple of months before boot camp. Stew Smith, a former Navy SEAL, recommends training three times a week if you want to make an average score. If you’re aiming higher, he says to run five or six days per week. He also recommends that future Marines and soldiers train in boots once or twice a week. Practicing climbing and jumping will also give you an edge if you have to run obstacle courses during boot camp.

If you’re tested in boot camp and land in the remedial group, don’t worry. The military has taught many people to run, so it knows how to do it. The Army will put you in the walk-to-run program. For the first four weeks, they’ll have you alternate between walking and running. Over time, the walk times will decrease and your running time will increase. By week five, you should be able to run continuously for the training period. During weeks seven through 12, you’ll get your pace up as you increase your endurance and add speed intervals. The goal is to have you running at an acceptable pace by the end of week 12.