Air Force PT Test Run Time Calculator

• Start by walking at 3.5 mph for 60 seconds as a warm-up.

• Ramp up the speed to your target pace for 60 seconds.

• Reduce the speed back to 3.5 mph for 60 seconds.

• Continue alternating between high-intensity and moderate-intensity for 20 minutes.

To determine your target pace in mph, refer to the following equation. You'll need to know your target time in seconds. Let's say you want to run the 2-mile run in 15 minutes and 30 seconds: 

15 min × 60 = 900 seconds

900 sec + 30 sec = 930 seconds 

Speed (mph) = (Distance (miles) / Time (seconds)) x 3600

Example: x=(2.0 miles/930 seconds) x 3600

So, the solution for x is approximately 7.7 mph, meaning if you run at a constant 7.7 mph on the treadmill, you would finish 2 miles at approximately 15:30. Glorious math!

You don't have to run this equation whenever you want to check your target pace. Utilize the calculator above. You aim to run at or below your target pace during the high-intensity intervals. The more you practice running at this pace, the easier it will become. I'm confident you can do this! Focus on one step at a time, and don't give up.