During the first few days of Army Basic Combat Training (BCT), recruits take a running test and after completing this test they are ranked from fast to slow. Four roughly equal-sized "ability groups" are established from these rankings and recruits run together in these groups for their physical training during BCT. In the past, there has been no formal guidance regarding how fast or how far these ability groups should run. To fill this void, this study provides guidance for running speeds and distances during BCT. The major considerations included are: (1) minimizing injuries, (2) the initial aerobic fitness level of recruits, (3) historical improvements in run times during BCT, (4) historical running speeds of the slower individuals in each ability group, (5) running speeds that must be achieved to "pass" the 2-mile run in BCT, (6) the gender composition of the ability groups, and (7) recommendations from the trainers and field testing. Three databases were analyzed that contained a total of 16,716 men and 11,600 women. Four steps were used in the analyses: (1) establishment of run-time cut points for representative ability groups, (2) determination of initial (starting) run speeds, (3) estimation of changes in run speeds with training, and (4) establishment of run speeds and distances for each week of BCT. Efforts were made to (1) keep the running speeds between 70% and 83% of the estimated maximal oxygen uptake (VO2max) for all ability groups, (2) consider the 2-mile running pace of the slower individuals in each ability group, and (3) keep the total running distance for the two slower ability groups below a total of 25 miles, the apparent threshold for increasing injury incidence. A chart provides speeds and distances for each ability group at each week of BCT. Using these recommended speeds and distances should allow trainees to improve their aerobic fitness, pass the Army Physical Fitness Test, and minimize injuries that result in lost training time and, ultimately, lower fitness levels.