A candidate's running performance is prepared for the stresses of SFAS once they can run a 12 minute
4 and 5 mile Timed 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.
TEST YOUR TOUGHNESS.
To succeed at RASP, you'll need to complete a 15-meter swim in full uniform, a five-mile run in under 40 minutes, and a 12-mile march with a 35-pound ruck. Before you start RASP, you'll need to pass a pre-RASP Army Ranger fitness tests.
As a general rule, an average person can expect to run 5 miles in about 30 to 45 minutes. However, for beginner runners, it may take closer to 45 minutes to an hour to complete 5 miles. More experienced runners may be able to complete 5 miles in closer to 25 to 30 minutes.
Candidates must pass these minimum physical requirements, which include the Ranger Fitness Test (41 T push-ups in two minutes, 2:35 plank, five-mile run in 40 minutes or less, and six pull-ups), water survival assessment and a 12-mile ruck with a 35-pound rucksack and weapon in under three hours (
What Should my Run Times be before SFAS? A candidate's running performance is prepared for the stresses of SFAS once they can run a 12 minute 2 mile run and 35 minute 5 mile run.
Rangers are a specialized light infantry, meaning they operate in larger numbers than Navy SEALs do, who operate in platoons within teams. Thus, Rangers are very good at direct action raids against emplaced targets. They can launch full-scale assaults and cripple the enemy in a short amount of time.
Average: 35:00-37:00. Above Average: 33:30-35:00. Top 10%: 31:30-33:30.
Candidates must meet the minimum standards on the PFT – pull-ups, five-mile run, and 12-mile ruck march with 65 pounds – to continue, but you do not want to flirt with any minimums when preparing for a special forces selection. Minimum scores (recommended): Push-up: 57 (80+) Sit-up: 66 (80+)
The average height is 70.3 inches and the average weight is 179.0 pounds.
You Need To Run Fast
First, let's take a look at the running which is most important for Navy SEAL training. But running 3 miles at a minute per mile faster than that at a 6-6:20 minute mile pace tripled the candidate's odds going all the way up to a 30% chance of completing Hell Week.
Navy SEALs vs Marines? In this case, the SEALs are more highly trained and if a SEAL went to the Marine Corps, it would be considered by most as a step backwards, but one of the great things about the Marine Corps is that they have high standards.
As of Mar 14, 2025, the average annual pay for a Navy Seal in the United States is $98,176 a year. Just in case you need a simple salary calculator, that works out to be approximately $47.20 an hour. This is the equivalent of $1,888/week or $8,181/month.
If you're at a stage where you can comfortably run 5 miles and want to test yourself over the distance, anything between 45 and 55 minutes is likely the range you would target as an intermediate runner.
Rucking Standards For Special Forces
The minimum standard is a 12-mile ruck at 3 hours or less with a 40 to 60-pound rucksack. Keep in mind though, at selection, the terrain is going to be uneven or hilly, and you won't be completing your timed rucks fresh or under ideal circumstances.
A good 5 mile time is 39:31. This is the average 5 mile time across all ages and genders. The fastest 5 mile time is 21:04.
A little research revealed that each year about 15 Americans over age 50 run a mile in under 5 minutes or the 1500m under 4:40, an equivalent effort in the more common metric distance.
A 5-minute mile is a very good barrier for most distance runners to try and achieve. To run a sub-5 minute mile (9 meters more than 1600), runners need to average 75 seconds or faster for 4 laps. These days, most high school freshman boys break 5 and the really good high school girls break the 5-minute barrier.