2 Miles in 16 Minutes - Is it Possible?

by Ana
(Houston, Texas)

2 miles in 16 minutes

What are the chances I would be able to run 2 miles in 16 minutes? I am 43 yrs old.

I am in decent shape.

I can run 2 miles now in 30 minutes.

I want to start the Police Academy in three months' time but I'm afraid it's unrealistic for me to believe I would be able to run 2 miles in 16 minutes by the end of the Academy.

Answer by Dominique:
Hi there,
Thanks for your question about your police physical test.

You should not start this by thinking you will not be able to achieve it. So, I am definitely not going to say it is unrealistic for you to get to your goal time of 2 miles in 16 minutes.
2 miles in 16 minutes is very achievable. Not easy if you have a low base of fitness, but doable when you have a decent base.

And, you can make big, big improvements at the start of your running career. All it will take is keep going and get consistent with your running.

At the same time it is fair to say that you are quite a way off from your goal time at the moment. Good thing is that you ask the question early so you have got a number of months to train before going to the academy and then, presumably, some more time while you are at the Academy.

I'll share with you:

1. The key requirements for a faster 2 mile run
2. Key things to be aware of

2 miles in 16 minutes

The Key Requirements for a Faster 2 Mile Run

There are a number of key requirements to a faster 2 mile run:

A strong base. A 2 mile run is a long way. It requires you to have a lot of stamina. So, first, you need to start building up that stamina. The best way to do that is to run for longer than the 2 miles. Imagine being able to run 4-6 miles non-stop. How much easier would it be to then run your 2 miles? Check out my page about building your base for more information. Especially when you start off with running, base running is critical.

Quality workouts. Once you have a good base, some selective faster running will really sharpen the saw so to say. There are plenty of faster workouts to choose from. Check out my Running Workouts page for an overview.

2 miles in 16 minutes

As someone relatively new to running, you may find it easiest to consider fartlek first, before taking on anything more challenging. Fartleks are a low-entrance way to starting to run faster. Simply pick up the pace for a little while during a run, then drop it back down again. Depending on what you run past you can use landmarks like buildings, streetlights, etc. to decide on when to pick up the pace and when to drop it again. If that sounds a little too unstructured for you, then check out the fartlek page for some ideas about structured workouts or go to the interval running or tempo running pages for further ideas.

Cross Training. I am not familiar with police physical test requirements. They are different from state to state, territory to territory, country to country. But I am assuming that your police physical test will include more than just running. So make sure you include a day or two in your schedule in which you do some weights and or bodyweight exercises like push-ups, squats, core exercises etc. This will help your running as well. There are plenty of studies that back up the positive impacts of strength work on running performance. Check out my strength training for runners page for further information.

What it comes down to now is start doing the work to get fit and get ready for the academy!

Key Things to Be Aware of

2 miles in 16 minutes
When you jump into a fitness program from doing nothing or not much to 4-5 days of exercise per week it is always best to consult your doctor first. General rule is that if you are over forty, overweight, have not exercised a lot etc. you should consult a doctor first.

Make sure you build up your exercise steadily. If you don't quite know what you are doing and you are launching yourself into a fitness program, you risk injuries. Injuries mean time off, which makes it harder to achieve your goals. So, build it up wisely. Sure, work hard when you need to work hard. But take care of yourself and listen to your body. Learn to distinguish between normal muscle soreness and niggles and pains that may indicate injury.

Well, best of luck and I hope you give it a go as it sounds like a career- and possibly life-determining turn of events.

Kind regards,

Join in and write your own page! It's easy to do. How? Simply click here to return to 2 Mile Running Questions.

Like this page:

Share this page:

Like this site:

[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!


  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!

What's New?

  1. Running Pace Calculator - Work Out Which Running Training Pace is Right for You

    The running training pace calculator provides you with the right running training paces for you, based on recent race results.

    Read more

  2. Unleash Your Running Potential with Personalized Coaching

    Get some running coaching. Achieve your personal best with a laser targeted running program from Best Running Tips.

    Read more

  3. 18 Months To A Marathon Doable?

    Is it feasible - through hard work and determination of course - for a beginner to be ready for a marathon within 18 months? At this point I'll be

    Read more

  4. How Do I Prepare for My First 5k?

    Hello, I'm a 21 female who is about 30 lbs overweight. I used to do sports in high school but haven't really run in a long time. I want to do a 5k

    Read more

  5. 66yr Old Wants to Repeat Similar Age Related Time for Marathon

    Hello, I am a 66 yr old man/boy wishing to repeat a marathon in time related comparison to my 2h 59m 15s which I did when I was 50. In the interim

    Read more