14h • Fitness Standards
🏃 Why Running Faster Won't Get You Ready for SFAS
Most guys think speed work is what gets them ready for selection. It's not — your aerobic base is the single biggest factor in how you perform at SFAS, and most candidates build it wrong.
Here's the mistake: hammering every run at max effort. That stalls the exact adaptation you need and burns you out before you even report. The fix is going slower on purpose — roughly 80% of your weekly running and rucking volume should sit at an easy, conversational pace (think 8:45-9:30/mile for most guys), with only about 20% spent on genuinely hard efforts. You're aiming for a 5-mile run in 35-40 minutes and a sub-13:00 two-mile as competitive benchmarks, but you get there by accumulating 6-10 hours a week of low-intensity work, not by redlining every session.
This matters because SFAS doesn't test you fresh — it tests your aerobic engine after days of rucking and sleep deprivation. Guys with a big base recover between events; guys who only trained fast crash.
What's your current 5-mile time, and honestly — how much of your weekly mileage is easy pace versus hard effort?
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🏃 Why Running Faster Won't Get You Ready for SFAS
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