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How long does it take to run 2 miles? (Explained in Detail)


Two miles or 3.2 kilometers is a distance that is not specific to any sort of race. However, you will often find it in the training plans of beginners and experienced runners alike.

In this article, you will find out how long it takes to run 2 miles and you will find answers to the most common questions on this topic. As a bonus, at the end of the article, you will find a 4-week training plan for running 2 miles without stopping.

On average, it takes approximately 18:30 minutes to run 2 miles, which means that the average running pace is 9:15 minutes per mile. Numerous factors, such as age, sex, fitness level, experience, weather, and terrain will all affect the result.

How long does it take to run 2 miles

Depending on the running pace, the table shows how long it takes to run 2 miles.

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Minutes per mileMinutes per kilometer2 miles in minutes
8:004:5816:00
8:305:1716:53
9:005:3617:42
9:305:5418:30
10:006:1319:18
10:306:3120:07
11:006:5020:55

You can use my running pace calculator to calculate the time it takes to run 2 miles at a certain pace. You can also calculate how fast you will run if you run 2 miles in a certain amount of time.

What is the average 2-mile time for beginners?

For beginners, the average 2-mile time is about 21 minutes, which means that the average running pace is 10:30 min/mi (6:31 min/km).

If you are a beginner, you might not be able to run the whole 2 miles continuously without stopping. In that case, combine running and walking segments.

For example, your training session can consist of 5 alternations between 2 minutes of running and 1 minute of walking.

Gradually reduce your walking segments and increase your run time. You must listen to your body and be patient. In time, your fitness level will only get better and better.

Tip

If you are a beginner, walk breaks are a useful training method that will help you build your fitness. Over time, you will build enough endurance and you will no longer need walk breaks.

Read more: Is It Bad To Take Walk Breaks During A Run?

What is the average 2-mile time for intermediate runners?

For intermediate runners, the average 2-mile time is about 13 minutes, which means that the average running pace is 6:30 min/mi (4:02 min/km).

Intermediate runners usually run 2 miles as part of a warm-up routine or as part of a cool-down.

What is a good average 2-mile time?

Most runners think that a good 2-mile time is everything under 15 minutes, which means that the average running pace is 7:30 min/mi (4:40 min/km). Good mile time depends on numerous factors, such as age, sex, fitness level, experience, time, and terrain on which you run.

It is difficult to give a precise answer because it varies from person to person. For someone, a good 2-mile time will be 20 minutes, while another runner will be unhappy with that result. A good 2-mile time is a result you will be happy with.

Tip

Don’t compare yourself to others. Everyone is different. Follow your results and push your boundaries. Enjoy running and progress gradually to train without injury, because that’s most important.
What is a good average 2-mile time

Is it enough to run 2 miles a day?

Running 2 miles a day is enough if you want to improve your overall health, be in good shape, and lose weight. If you want to improve your running results, you need to combine different types of workouts and run different distances.

Will running 2 miles a day get me in shape?

Running 2 miles a day will get you in shape, especially if you do strength training twice a week in addition to running, and if you pay attention to what you eat.

However, do not forget about adequate recovery. Therefore, no matter how good you feel, take at least one day of complete rest every week.

Is it good to run 2 miles every day?

If you run 2 miles every day, you will improve your health, strengthen your muscles, burn more calories, and generally feel better.

However, if you want to improve your running skills, it is not good to run 2 miles every day. You must have complete rest at least one day a week to reduce the risk of injury and the occurrence of overtraining.

Likewise, if you want to progress, you have to put your body under different kinds of strain by doing different workouts.

How hard is it to run 3 miles?

Beginners can find it difficult and challenging to run 2 miles continuously, without stopping. On the other hand, experienced runners will not find 2 miles challenging. However, if they run at a fast pace and push their boundaries, they will also find 2 miles difficult and challenging.

Is it possible to run 2 miles without training?

If you are active and in good shape, it is possible to run 2 miles without training. If you have not done any sports so far, and you spend most of your time sitting, be careful. In the beginning, combine walking and running.

I always advise a smart and consistent approach to training regardless of someone’s current level of fitness.

How to run 2 miles without stopping?

To run 2 miles continuously, without stopping, follow this advice:

  • Initially, combine running and walking segments
  • Gradually shorten your walking segments and run longer
  • Train at least 3 times a week
  • Take at least 1 day off between workouts
  • Don’t think about pace, listen to your body
  • Run at a conversational pace at which you can say a full sentence while running without exhausting yourself
How to run 2 miles without stopping

How many calories do you burn by running 2 miles?

Running 2 miles will burn you an average of about 200 calories. The exact number of calories spent while running 2 miles depends on the weight and fitness of the runners, their pace, the terrain they run on, and the weather conditions.

The heavier you are, the more calories you will burn because you have to carry more weight and work harder to run the same distance at the same pace.

Example

According to the calories burned running calculator, a runner who weighs 175 lbs will spend approximately 272 calories by running 2 miles at a pace of 10:00 min/mi, while a 130 lbs runner will spend approximately 202 calories.

Read more: How Heavy Is Too Heavy to Run? (17 Tips for Heavy Runners)

How many steps are in 2 miles?

It takes approximately 4200 steps to walk 2 miles, and approximately 3000 steps to run 2 miles.

To calculate an accurate figure, you need to consider a number of different factors, such as gender, height, weight, stride length, and pace of walking or running.

For example, a shorter person will have to take many more steps to cover the same distance, unlike a taller person.

You can use a calculator to determine exactly how many steps you have taken in 2 miles of walking or running.

The study calculated the average number of steps that need to be taken per mile while walking or running.

The table shows an overview of the steps required to cross 2 miles at a given speed.

MilesAverage walk (3mph) 20:00 min/mi 12:26 min/kmBrisk walk (4mph) 5:00 min/mi 9:19 min/kmRun (6mph) 10:00 min/mi 6:13 min/kmFast run (7.5mph) 8:00 min/mi 4:58 min/km
12252 steps1935 steps1672 steps1400 steps
24504 steps3870 steps3344 steps2800 steps
training plan for running 2 miles

4-week training plan for running 2 miles without stopping

If you follow this training plan, after 4 weeks, you should be able to run 2 miles continuously, without stopping.

The plan consists of 3 workouts per week and is intended for novice runners. Each workout has set times for easier tracking, so a stopwatch will be all you need.

Before each workout, the warm-up includes 10 minutes of walking, mobility exercises, and dynamic stretching exercises.

At the end of each workout, walk 10 minutes to relax your muscles and speed up your recovery.

Week 1

  • Day 1: Rest day
  • Day 2: 10 x 1 minute of running / 1 minute of walking
  • Day 3: Rest day
  • Day 4: 3 x 2 minutes of running / 2 minutes of walking
  • Day 5: Rest day
  • Day 6: Rest day
  • Day 7: 4 minutes of running, 2 minutes of walking, 4 minutes of running

Week 2

  • Day 1: Rest day
  • Day 2: 5 x 2 minutes of running / 1 minute of walking
  • Day 3: Rest day
  • Day 4: 6 minutes of running, 3 minutes of walking, 6 minutes of running
  • Day 5: Rest day
  • Day 6: Rest day
  • Day 7: 10 minutes of running

Week 3

  • Day 1: Rest day
  • Day 2: 10 x 1 minute of running / 1 minute of walking
  • Day 3: Rest day
  • Day 4: 8 minutes of running, 3 minutes of walking, 8 minutes of running
  • Day 5: Rest day
  • Day 6: Rest day
  • Day 7: 12 minutes of running

Week 4

  • Day 1: Rest day
  • Day 2: 6 x 2 minutes of running / 1 minute of walking
  • Day 3: Rest day
  • Day 4: 10 minutes of running, 3 minutes of walking, 5 minutes of running
  • Day 5: Rest day
  • Day 6: Rest day
  • Day 7: 2 miles running

matea-matosevic-running

Matea Matošević

Hi, I’m Matea! I’m an Olympic Marathon Runner, founder, and writer behind OLYRUN.com. On this site, I provide help in the form of my knowledge and experience to all who love running and active living. Read more…