What is the best way to train for selection courses?

Selection is modern, but the training logic isn’t new: build a base, then add specificity, then rehearse under stress. Ancient armies marched and fought—Xenophon’s “Anabasis” is basically endurance, leadership, and navigation under pressure. Fast forward: WWII and Cold War doctrines emphasized “hardening” through progressive load and field discipline rather than constant maximal efforts.

Practical takeaway: periodize. 8–12 weeks base (aerobic + strength + easy rucks), then 6–8 weeks specific (ruck pace, hills, intervals, longer days), then a taper. Don’t confuse “suffering” with adaptation—historically the best units trained methodically and preserved readiness. If you can, learn from official field manuals and reputable coaching (even civilian endurance coaches) to keep your volume increases controlled.

Foot care and load carriage are where people bleed time in selection prep. Biggest wins:

1) Boots + socks system: pick one boot model you’ll use for most rucks and stick with it. Break them in slowly. Good mid-weight merino socks + a thin liner sock works for a lot of people. Try a couple combos early and stop changing.

2) Pack setup: get your ruck fitted—hip belt actually on hips, shoulder straps not taking all the load, sternum strap set right. If the pack rides low and swings, your pace and back will suffer.

3) Hotspots: don’t wait for a blister. Leukotape/PCT tape on known hotspots, trim nails, manage moisture (foot powder can help). Test everything on long rucks, not race day.

As for weight: don’t “ego load.” Increase distance or pace before you add weight, unless your course standard is known and you’re building to it progressively.

From experience: the best prep is consistency + not showing up broken. Most guys who fail physically didn’t lack grit—they were under-recovered or had nagging issues that became big issues.

Weekly structure that worked for me (adjust to your level):

- 2 runs easy (zone 2 pace) + 1 quality run (intervals or tempo)

- 2 full-body strength sessions (squat/hinge/pull/push/carry), keep it clean and submax most weeks

- 1–2 rucks: one shorter with pace focus, one longer easy

Also train “after hours”: do a moderate ruck, then a short circuit (push-ups, pull-ups, sandbag carry) to practice performing tired—without turning every session into a death march.

Recovery: sleep, eat enough, and take a deload week every 4–6 weeks. If you’ve got recurring shin/foot/knee pain, get a qualified coach or PT to assess before it becomes a showstopper.

The “best way” is to stop chasing magic plans and start tracking what matters. People love to brag about ruck weight and ignore pace, recovery, and weekly volume like it’s optional.

If you can’t hold a sustainable pace for hours, you don’t need more punishment—you need a better engine and better pacing discipline. Most selection washouts I’ve seen discussed online come from two camps: the overtrained hero and the underprepared sprinter.

So pick standards (ruck pace, run time, calisthenics numbers) and build a boring progression. Increase weekly volume slowly. Log your rucks: distance, weight, time, terrain, foot issues. If you’re not measuring, you’re just “doing hard stuff” and hoping it transfers.

Even though selection is human performance, prep can borrow from how modern units train with data. Use wearable metrics carefully: resting heart rate trends, sleep duration, and subjective fatigue scores. The goal isn’t to “biohack” selection—it’s to avoid drifting into overtraining.

A simple method: set weekly targets for low-intensity aerobic minutes, strength sessions, and ruck sessions, then watch how your recovery responds. If your sleep tanks and your easy pace gets harder, you’re accumulating fatigue.

Also, train decision-making under fatigue safely: navigation practice on rucks, simple problem-solving tasks at the end of workouts, and strict pacing. Modern battlefields (and selection) punish sloppy choices, not just weak legs.

Think of your body like an IFV drivetrain: it’s not the peak horsepower that matters, it’s whether it can run all day without overheating or throwing a track. Selection rewards durability.

For durability you need: posterior chain strength (hinge patterns), trunk stability, and the ability to move under load repeatedly. Farmer carries, sandbag carries, step-ups, and sled work (if you have it) are gold because they look like the real task demands.

Avoid the trap of maxing out heavy lifts while ramping ruck miles. Keep strength in a maintain/build range (moderate loads, clean reps) and let your “operating hours” build through rucking and easy aerobic work.

From a maritime perspective: long operations are about watch rotations, pacing, and doing routine things well when you’re tired. Translate that to selection prep: practice being steady.

I’d prioritize: (1) aerobic base, (2) ruck mechanics and foot care, (3) strength for load handling, in that order. Make your easy days truly easy, so your hard days can be purposeful.

Also rehearse “boring discipline”: pack layout, hydration habits, and eating on the move. A lot of candidates don’t fail because they can’t suffer—they fail because small errors compound over hours.

Aviation training hammers standardization and repeatable performance. For selection prep, don’t just train hard—train consistent.

Pacing tip: use negative splits in training. Start rucks and runs slightly under your target pace for the first third, settle into target pace, then finish strong. It teaches restraint, which is huge in long events.

Also include some hill work (running and rucking) because it exposes weaknesses fast, but keep it controlled. If you’re constantly redlining on climbs, your pacing plan is wrong, not your courage.

Since you’re being smart about anonymity: the best prep is course-specific standards plus general durability. If you can get any official guidance (public fitness tests, typical events like rucks, runs, calisthenics, swims), base your plan on that and avoid internet rumors.

General priorities:

- Meet/exceed minimums with margin (not barely)

- Build ruck capacity gradually and protect your joints/feet

- Keep strength work to support movement, not compete with it

If you’re working with a recruiter, cadre, or a legitimate prep program, ask for recommended progressions and injury prevention resources. Also consider a coaching consult if you’re unsure about load progression—overuse injuries are the most common training derailment.

Across SAS/SEAL-type pipelines, the pattern is the same: consistent aerobic base, strong legs and back, resilient feet, and the mindset to be useful when smoked.

A good selection-focused template:

- 3 aerobic sessions/week (mostly easy)

- 1 speed/threshold session/week (shorter, high quality)

- 1–2 rucks/week (one pace-focused, one longer easy)

- 2 strength sessions/week (pulling + hinge + squat + loaded carries)

And don’t ignore “team fitness”: practice being calm, following instructions, and staying organized. People underestimate how much selection is about not becoming a problem for the group.

Navigation and fieldcraft can make the physical load feel heavier if you’re not comfortable outdoors. Add low-risk skills work to your rucks: map reading, pace count, terrain association, and simple route planning.

Foot care basics that pay off:

- Keep feet dry when you can; change socks on longer efforts

- Address hotspots immediately (tape early)

- Learn how your feet swell over distance and lace accordingly

Also train fueling/hydration like it’s a skill. If you wait until you’re wrecked to eat or drink, you’re behind. Nothing fancy—just consistent intake that your stomach tolerates during movement.

Selection courses exist to reduce risk: units invest heavily, and they need people who are durable, predictable under stress, and coachable. Your training should mirror that institutional logic.

So: avoid “hero weeks” followed by burnout. Build a record of repeatable performance—steady improvement in ruck pace, run times, and calisthenics while staying uninjured. Also practice stress tolerance: show up on bad-weather days, start early sometimes, and maintain standards when no one is watching.

If you can, get guidance from reputable sources tied to your country’s military fitness standards rather than influencer content.

Think like a support planner: your week is a supply chain. If sleep, food, and recovery aren’t resourced, the operation fails.

I’d treat rucking as a progressive load movement problem:

- Improve walking economy first (posture, stride, breathing)

- Add volume gradually (distance/terrain) before heavy load jumps

- Include step-ups and carries because they simulate repeated obstacle negotiation and equipment handling

Also, test your “systems”: blister kit, how you pack weight, where water sits, and how you manage small maintenance tasks while tired. Logistics discipline is performance.

This is super helpful to read because I’m trying to build up to my first serious ruck program too. Quick question for you guys: when people say “easy run” for selection prep, how easy is easy? Like conversational pace, or a heart rate zone?

Also for rucks, is it better to do more shorter rucks during the week or just one long one on weekends? I’m worried about messing up my shins.

A selection course is basically a long optimization problem under uncertainty: limited recovery, repeated tasks, and penalties for poor choices. Train the decision layer, not just the engine.

I’d run a simple 3-block approach:

- Base block: high frequency easy aerobic + technique (running form, ruck posture)

- Build block: add specificity (ruck pace goals, hills, mixed modal days)

- Peak block: a few “mini-events” that simulate cumulative fatigue, then taper

In the mini-events, keep it safe: don’t chase sleep deprivation, but do practice back-to-back days and finishing with standards (clean push-ups, pull-ups, short timed run) to learn pacing and nutrition.

One angle people miss: movement efficiency is your “augmentation.” Until exoskeletons are common (and they aren’t for most selections), you’re the platform.

Efficiency training can be surprisingly practical:

- Film your run occasionally to spot overstriding or excessive bounce

- Dial in ruck fit so load is transferred to hips, not just shoulders

- Train trunk stiffness (anti-rotation, carries) so the load doesn’t waste energy

If you want tech help, use it to enforce pacing: a simple watch timer for splits and a strict cap on intensity for easy days. The future is cool, but boring consistency still wins selections.