Came across this website (https://www.verywellfit.com/how-to-train-for-special-forces-entry-3498552 ) with fitness standards for Special Forces entry. Not sure how accurate they are but if you were to try and achieve these, how would you create a program to do so?
Target these aerobic / endurance standards:
Beep, multi-stage or shuttle test. Level 14
Three kilometer run: 11.5 minutes
Five kilometer run: 20 minutes
Ten kilometer run: 42 minutes
Twenty kilometer run: 88 minutes
Run a marathon (42.2 km): 3 hours 15 minutes. Or Olympic distance triathlon in 2 hours 30 mins
Swim two kilometers in 40 minutes.
Walk 40 kilometers with 20 kilogram pack in 7 hours
Aim for these strength/endurance standards:
Pushups, full body: 80
Situps, standard military: 100
Pull-ups (to proper hang and chin standard): 12
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