Run For Your Life Training Program

Getting ready for a Special Forces selection course? The first step to attending these courses, requires commitment and a near lifetime of preparation.  We discussed the top things a SF candidate needs to know before taking the challenge. We spoke of many different elements you should focus on during your training preparation. 

Have a solid running base

You not only will run everywhere you go, but you will be running quickly with a backpack. Shin splints, knee tendinitis and foot problems occur in those who do not have a running base of at least 25-30 miles per week. Prepare your legs and lungs by putting in the miles. Run long distances and run them fast. The runs are no more than 10-12 miles at the very most, but we moved out. "One day we took off, and I recorded we were running a 6:10/min mile." He continued, "I am not sure if this is still the case, but if guys want to be successful, I would suggest they get out and do some intervals in addition to their longer runs."

Build your leg endurance and muscle stamina

Two things will give out on you if you are not prepared -- your lungs and legs. Mix in a lung and leg workout with running and leg PT. Run at a timed pace for a half-mile -- rest with 20 squats and 20 lunges. Repeat up to 5-6 times or build up to it over time, depending on a logical progression. Try a few quarter-mile lunge walks in your training to prepare for a lunge walk around your training area.

Strengthen your lower back

Carrying backpacks, logs and performing injured man drills require a strong back. Dead lifts, hang cleans, farmer walks, fireman carries and body drags will prepare your lower back for lifting weight and walking with it. Be prepared to stand up all day; don't even sit down at all. Also see the new lower back plan for a calisthenics-based back plan on which to build.

Ruck running

Selection is all about time and moving to your points quickly. You need to be able to move out when you are in a time crunch or are stuck in a draw. To prepare, put 45 pounds in your ruck and move four miles as fast as you can. A good goal is to get four miles in less than 35 minutes. If you can cover that distance, it's a game changer.