Posted on Aug 7, 2019
What tips do you have for improving my 5 mile time?
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Im scheduling to attend a SFRE Drill coming up in a matter of weeks. My 12 miler is down to a 2:40, and my Average PT score is around 285 with my runs around the 13:50-14:00 marks. I’m not a great runner. I’ve been doing interval (60-120s) and long runs (6-8miles), but my dang 5 mile run just isn’t improving. I’m running around a 40:15 (fresh! Not exhausted like I assume I will be at SFAS). Any tips from you running studs about how to improve my run time. I don’t wanna say I reached a plateau.
Posted in these groups: 
Special Forces Assessment & Selection (SFAS)
Special Operations
APFT
Running
Special Forces Assessment & Selection (SFAS) Special Operations APFT Running
Posted >1 y ago
Responses: 8
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There's no need for you to be able to run a 5 mile in under 40 minutes for SFAS, that's a Ranger School standard. It's more important that you have a good forever pace that you can maintain in the sand. Your runs will be unknown time and distance in selection. If you train for a 5 miler, you're going to end up running 5 miles and finding out that you have 2 to 4 left to go after that.
The same for your 12 miler time. You may be on a 6 mile, or a 15 mile ruck. Your 12 miler time is a Ranger School standard, not an SFAS standard. Having a 2:40 12 mile time with a 35 pound ruck means literally nothing when you're doing a 20-30 miler with 60+ pounds or so on the trek.
The same for your 12 miler time. You may be on a 6 mile, or a 15 mile ruck. Your 12 miler time is a Ranger School standard, not an SFAS standard. Having a 2:40 12 mile time with a 35 pound ruck means literally nothing when you're doing a 20-30 miler with 60+ pounds or so on the trek.
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SSG (Join to see)
I understand your ideology on the aspect, but there is indeed a 5 mile run gate at SFRE at least. It’s in the welcome packet as well.
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SFC Cynthia Eyer
Trekking is way different than running. Even jogging with a 60lb ruck is very different than running. Here’s what I recommend, and I was a Master Fitness Trainer. Speed walking is super beneficial for trekking and jogging with a full ruck on. The hip flexor muscles, lower abdominal and back and full pelvic, as well as quad muscles are toned and built differently from running. Levels of oxygen rich mitochondria go way up, muscle tissue striations are strengthened and made longer, which is absolutely essential for trekking 30-60 miles. People think speed walking is easy and that’s far from truth. Not many kept up with my pace, having to jog majority of 5 miles to maintain. Do this on a hilly route so the legs get used to elevations of terrain, and not on a track. It will behoove you to always train cross country style.
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SSG Diaz,
I’m also an average runner. In preparation for running a 5 mile for a selection, I found that increasing your weekly mileage helps significantly. It’s good that you’re also incorporating sprint drills to increase your Vo2 max.
Last recommendation is to YouTube professional running coaches for tips and tricks to improving your run. There are plenty of videos that provides tons of info! Hope that helps, good luck!
- SSG Willis, T
I’m also an average runner. In preparation for running a 5 mile for a selection, I found that increasing your weekly mileage helps significantly. It’s good that you’re also incorporating sprint drills to increase your Vo2 max.
Last recommendation is to YouTube professional running coaches for tips and tricks to improving your run. There are plenty of videos that provides tons of info! Hope that helps, good luck!
- SSG Willis, T
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Q. "What tips do you have for improving my 5 mile time?"
A. Get stationed on something larger than an MSO (Ocean going Minesweep)
:-)
A. Get stationed on something larger than an MSO (Ocean going Minesweep)
:-)
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As with most things, I think the military lags behind the civilian sector when it comes to distance running training. I would recommend finding a 10k training plan from a reputable civilian source such as Runner's World, a professional runner, or a professional running coach.
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SSG (Join to see)
I’ve thought of that too, but the minute I say “I need strength and leg training included” all the running gurus will scatter away.
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CPT (Join to see)
SSG (Join to see) Have you been following one of the pre-SFAS programs? There are several that come highly recommended.
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Depends where you go for the SFRE, I don’t think the 5 Miller is times it’s more to see you stay with the group and finish it. I could be wrong, however, I am in the process of going the SFRE my self. Who knows I might see you their.
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I'm 40, going on 41, and routinely (2-3X/week) run three miles (road/varied incline) in 27-29 minutes, and five miles in about 45 minutes (1x/week). I've obviously never done SFAS...but sounds to me like you're in excellent shape. Every person I've known in special operations has intimated that the key is resolve...seems to me that they're looking more for the person who keeps going when by all rights, they shouldn't...as opposed to the person who has trained to meet a specified distance/time requirement. Godspeed, and good luck!
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I ‘m not ‘running stud’ ; however have you thought about cross-training in the pool. Swimming, even water running can strengthen your muscles with little amount of injury. Also swimming can improve your breathing and increase your endurance. Best of Luck!
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SSG (Join to see)
I have actually, part of the gates is a swim. So I’ve been working on my combat side stroke for a good while.
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SPC Nancy Greene
Add front crawl (aka freestyle) to your workout because it will assist you in controlling your breathing!
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To run 13:33 average speed for 12-mile distance is pretty damn good. How old are you?
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SFC Cynthia Eyer
SSG (Join to see) If that’s your ruck pace you are worrying senselessly. The average fast-paced walker, without a 40-65 lb ruck is 13.5-14 minutes. Breathe SSG. You got this already and you are made ready by a greater power than you
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