How FAST Do You Need To Be For Special Operations
If you want to join special operations, you need to run fast.
While recent changes to the Army Combat Fitness test have deemphasized running, and new data has come out on the importance of strength and muscle mass at selection, this has left a lot of confusion on how fast you should be.
As a coach training candidates for special operations careers, I have seen firsthand many guys take running for granted. But doing that comes at a major cost.
Running Misconceptions
Training For the Minimums:
Perhaps, one of the most damaging myths around running is training for the minimums.
To earn an Air Force Special Warfare contract, you only need a 10:20 1.5 mile run, which is a 6:53 pace. While the standards change SEAL and Green Beret candidates, they’re similar.
Real Data – Attrition Rates:
The problem is that attrition rates for these careers are historically under 30%.
Real Data – Pararescue Run Times
Data from the Air Force shows even candidates running an 8:31 1.5 mile have a 38% selection rate.
Recruiter Quotas vs Selection Success
But why are recruiters telling you to ship with the minimums? The truth is, their quotas are for how many candidates enlist, they have no incentive to ensure your success in your goal special operations career.
Recommended Times For Special Operations
1.5mi and 2 mile Timed Runs
The first timed run you’ll encounter are the shorter distance 1.5 or 2mile runs, to earn your contract.
Your goal should be to run a 6 – 6:15 minute mile for this distance. More on how to achieve this later
4 and 5 mile Timed runs
But once you get to selection, the focus will shift to longer, sometimes unknown distance runs. At BUD/S, you will do timed 4-mile runs starting at an 8 minute mile pace which get faster during each phase, and in the Army, you have timed 5 mile runs also with an 8 minute standard.
I like to see candidates at a 7 – 7:20 minute per mile on their longer distance runs.
The Importance of Grit In Special Operations
But why target to exceed the standard? Can’t you just grit your way through?
While David Goggins is a remarkable case of grit and perseverance, everyone thinks their gritty – and still, 70% or more fail.
As a coach, I want you to have the greatest chance of success.
Real Data on Run Times and Grit
What doesn’t lie is data from Special Forces Assessment and Selection showing candidates in the top 25% of running performance had 2 times increased odds of getting selected
Candidates who were more gritty only had 20% increased odds of getting selected.
Clearly, you need to be gritty, but being fit and a fast runner is also critical.
Benefits of Running Faster
Having improved cardio is not just about leading the pack during runs. When you comfortably meet the run standards, it frees up your mental and physical bandwith for upcoming events like water confidence, land navigation, or hard rucks.
By the end of your timed runs, I want you mentally and physically prepared for your next event – not grasping for air and wishing you trained harder.
Justification For Running Less
What some candidates do to justify minimal run training is point to data I’ve covered on the website.
It’s true that SFAS candidates with highest levels of lean mass and lowest body fat percentage had 6 and 4 times increased odds of getting selected.
But the truth is that running and cardiovascular fitness are the foundation of everything you do. You will run or ruck everywhere, and while your body composition is important, it should serve to improve performance
Check out this article to learn How To Run a Faster 5 Mile.
