How FAST Do You Need to Be For Special Operations?

Having been through some of the hardest military training programs in the world, I get asked a lot of questions from my YouTube and social media network about “how fast do I need to be to make it through Special Operations training?” Let’s discuss how fast you need to be for Special Operations with an emphasis on
Mission Requirements
Training Requirements
Fitness Standards for all Branches
Running Form
& Recommendations

Christopher Littlestone and “Life is a Special Operation” teach the tools and strategies of the military and elite special operations community to civilians, businesses, and high-net-worth-families.

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Thanks for watching,

Christopher Littlestone
Life is a Special Operation
Are You Ready for It?

Special Thanks to
Staff Sgt. Hector De Jesus, Lance Cpl. Nicholas Guevara and Cpl. Leynard Kyle Plazo II Marine Expeditionary Force
Staff Sgt. Carly Kavish 23rd Wing Public Affairs

[EnriqueGavel-md]

From working out with a few Seals while I was in the Navy. I learned it’s not just speed because I could ran just as fast as most of those but it’s a total package. They all could run pretty fast, swim like an top level swimmer, could ruck for distances that I couldn’t, max out on pull ups and push ups. It was a real eye opener to me and made me realize you need to be in just as good shape as a pro athlete.

[drispyify]

Running form is key. Ran by heart until week 7 of basic. Then running clicked in my head and I knocked a minute off my three mile time. Was accused of holding back, but when I said running just clicked they understood.

[HeyMikeyLikesIt]

Best thing to do is go there at a young age, and go there in the best possible shape you can be. You definitely need to be on any extended PT scale. I went through Special Forces selection at 34 years old. I wasn’t the fastest, but I was a leader (SSG) and motivating. I came in around the middle of the pack and when I was done I was on the finish line motivating others. If you had another lap, I ran it with you when they let me. I was running 13’s on the 2 miler. The month before I retired at 46 years old, I ran 13:30 on the 2 miler. When I was 19 in the Ranger Battalion my fastest run was 10:28 on my 2 mile run and came in second place. Train like an athlete, eat like an athlete. My fitness regimen for special forces at 34 years old was doing the advised 8 week training plan but I did it 3 times, each time I up’d the times, weight and distances. Make yourself formidable.

[playerzero]

I've never been the fastest but I'll keep going when others give up

[theecclesia]

During my ACFT yesterday I broke 13 minutes for 12:58 2 mile. I'm currently doing AIT training in Fort Leonard Wood at 31 years old. My goal is to become a green beret in the National Guard when I graduate.

[CornFed_]

As someone who spent almost a decade on active duty (Army), Zone 2 endurance runs help a ton, roughly 20% of your running time can be devoted to sprints, always have more than 1 pair of running shoes, LIFT WEIGHTS, and never bat an eye at a possible injury.

As a 6’4”/240lbs. soldier, I followed all of these and never had a running related injury. Another key point of going to any selection course is also that just because someone is a good runner, doesn’t mean they’ll make it. Don’t always judge your performance off of theirs. Do your best, exceed standards, and remember to breathe.

🇺🇸🇺🇸🇺🇸

[ralphgreenjr.]

I am retired Army, former special forces, my last year of duty was at age 49. I took the APFT every day except Wednesday, that was a 10 k day. It is a mind set and becomes a way of life.

[leejinsan]

I’m in Korean Special Operatiosn Company. Why we require more than what majroty thinks is thay our operation is really dangerous and needs physical activities that are beyond the normal military. Also, that gives us a chance to survive.

Kudos to all SOF

[johnalexiadis]

Went through SFAS twice this year. I found that selection strongly favors strength over speed. As long as you maintained the standards during gate week you were fine. Many fast runners got wrecked during team week, while the slightly slower bigger dudes thrived better. At the end of the day it’s how bad each individual wants it

[stevefowler]

I was in Recon in The Corps in the mid 70's. To make it through Recon Indoc and then BRC (Basic Reconnaissance Course) you had to pretty much run like a deer, hump like a mule and swim like a fish. It was pretty much understood that anyone who was sent up the Recon pipeline would at minimum be maxxing the Marine Corps PFT (plus have a swimming background, for me I grew up on the beach as a surfer)...the PFT max scores were 80 situps in under 2 minutes, 20 dead hang pullups and under 18 minutes for the 3 mile run, all in succession with no rest and in the order of the testers choosing. When I was discharged I became a competitive triathlete and though my PFT numbers certainly got better with more focused training I have always thought if you can max the Marine PFT you are fit enough and strong enough to go to any SF training.

[bodidley]

Military fitness is an interesting topic. Always thought of it in terms of your body being a weapons & intel platform. The goal is for your body to get your brain & assigned weapon & gear into the fight and be able to win. It’s multi disciplinary requiring speed, endurance, strength, agility & durability.

[noburt]

While I'm not in the military. I like to watch your channel
I really appreciate where you mention proper form
I was taught to run with improper form. It made me hate running, and I was in constant pain because of it when I did have to run, and after the run
My brother showed me a video one day, and it changed how I ran as a whole. It was amazing. I got to be able to run without pain, and put my good cardio to use other than on a bicycle
Even if you don't want to do any sort of special operations, I can not stress enough to any and all. Learn how to properly run. It is a game changer. (don't heel strike is my best tip)

[jesseshaver]

Low intensity cardio/endurance carries over to higher intensity activities. It’s crucial. Majority of training should be easy, as that gives specific physiological adaptations

[Vumpee]

I commented a while back how I’m going into the army with an op40 contract, I’m currently in pre rasp right now waiting to class up into rasp 1 and I’m still grateful for your videos brother ❤️🙌

[shevetlevi]

As a high school sophomore I went out for track, only the wrong event. I'm 5'8" and a 5'11" friend convinced me to go for the high hurdles. It didn't work out but it got me in amazing cardiovascular shape. At the end of the track season I ran the mile in 4:50. Two years later I wasn't training for any teams, just for my own fitness, but I still easily ran the mile 5:40- 5:45.
Today at 70 people still tell me that over a very short distance I run with the grace and smoothness of a gazelle but my knees and low back can't take it anymore so I don't run.

[atacorion]

Fast and consistent, and for multiple miles. It's a young man's game and even at my best at 36 years old with a 6:30 mile and sub 8 min 5 miles it wasn't good enough for AFSW. 35:15 was the 5 mile max time for TACP

[jumps]

As a former Marine infantry officer all we did was run!! Well that and conditioning rucks! About a year before I got out I vividly remember a week of four (4) twenty five (25) milers!!! Worst week of my life!!! Oh and you’re right - dive school was some of the hardest training I went through during my military career..

[brandonchism]

Perfect points!!!! I contracted with T3i for awhile and I spent most of my time helping candidates with run form and breathing over everything else. I taught that knowing and striving to perfect the foundational basics (cadence, form, respirations, posture, stride, etc) won't make you an instant success, but give you the ability to build and get better without learning bad habits. Moreover, these things can be practiced with the least likelihood of getting hurt. I'd also add that getting reps/instruction/basics of swimming can be a career maker for those looking for JSOC opportunities.

[evinchester]

Yup.
Running in the Army.
Thing is, they still run on concrete and asphalt paved streets and roads.
They ended running in boots back in the early 80's.
But not on concrete and asphalt.
Seems that concrete and asphalt do not give.
And that causes a whole lot of physical problems.
Shin splints.
Stress fractures.
Just to name two.
And as one NCO I knew said, "I've known people who max out their PT tests. But you put a ruck on them, they can't make it to the end of the road."
I was asked twice to apply to SF.
Once in the Army and once in the Reserves.
And I do have the utmost respect for them.
But I'm about 60 now.
And my knees are in fine shape.
But I've seen those old SF, Rangers, SEALS, PJs, and Airborne people at the VA.
From the waist down, they are shot.
And arthritis is the "friend" you might say.
You also see that with old tankers who use to jump off the tanks.
Their knees are shot too.
Just saying.
When you are 18 -20 you are going to live for ever.
Not when you are 50 and have to step away from SF because you physically can't do it any more.
And sadly, that is very hard mentally for a lot of these people.

[millicentsquirrelhole]

From Confucious: By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third, which is by experience, which is the also said 'Running with wisdom is a wonderful thing'..