Preparing Physically for SAS Selection: What I Trained

By Deepak Shukla · Historical account and source-led commentary · Updated 7 November 2026

The first mistake I made when thinking about military preparation was to assume that being good at ultramarathons meant I was broadly prepared. It didn't. For SAS Reserve fitness requirements, start with the Army's current tests, which distinguish ordinary Reserve entry measures from the later briefing-course assessments. Use your own health and experience to build fitness gradually, and get qualified advice before demanding loaded training.

Check the current tests before designing a plan

The Army Jobs SAS Reserve role listing describes mandatory briefing-course assessments such as an assurance march, swim test, aerobic work and a strength-and-conditioning assessment; it also lists separate general Army Reserve fitness measures. Do not confuse the two. Confirm any current timings, suitability requirements and course instructions directly with recruiters. A third-party training article is not the authority for a pass mark.

Aerobic base comes first

My marathon and ultramarathon history taught me the practical value of consistent, sustainable training and adequate recovery. Those lessons are transferable as general fitness principles, not as proof of readiness for military selection. Build an appropriate base at a level that suits your present ability; if you are new to exercise or returning from injury, get qualified advice rather than copying a stranger's mileage.

Hills before weight

Hill walking, lower-body strength and gradual conditioning may be useful components of a general fitness programme. Carrying extra load can add injury risk, particularly with abrupt increases. If it is appropriate for you, work through load progression with a competent coach or healthcare professional, follow official safety guidance and avoid trying to reproduce alleged selection sessions.

Feet, kit and food

Long-distance running taught me not to discover a footwear or nutrition problem for the first time on the day that matters. That lesson is about my own races; Army selection has its own demands. Whatever you are training for, test ordinary kit under appropriate conditions, make changes gradually and pay attention to pain or worrying symptoms instead of trying to win an argument with your body.

Judgement and recovery matter too

Reliable habits, adequate sleep, safe environments and recognising when to stop are important parts of long-term preparation. Do not create avoidable risk through solo night exercises, deliberate sleep deprivation, exposure drills or pushing through injury in an attempt to imitate military selection. The Army should advise on any course-specific expectations.

A 1.5-mile Army assessment memory is not a 2026 SAS pass standard

In my older Pirbright account I described the 1.5-mile group run and bag-lift testing as I experienced the early Army process. Those memories should not be recast as the present UKSF Reserve briefing or aptitude standards. The Army publishes different measures for different training contexts; establish your own current requirements directly with the official recruiter.

Train for consistency rather than a heroic one-off

My long-distance running made me comfortable with repetition and uncomfortable hours, but it did not qualify me for formal SAS selection. Sensible preparation starts with a progressive aerobic and strength base, recovery, footwear that fits and the willingness to step back from injury. Avoid copying extreme weighted marches, sleep deprivation or unofficial test drills from online anecdotes.

A note on accuracy

Entry criteria, standards and selection dates are set by the Army and change over time. Take anything current from the Army's own UK Special Forces Reserve pages; take everything below as one applicant's experience.

Preparing physically for SAS selection