At the RAF, we’re looking for people who don’t give up. We don’t expect superhuman strength or endurance right from the start – just commitment and a willingness to work hard.
We’ve created a training plan to help you get fitter by training safely.
Fitness in the Royal Air Force is important. We are always on the move, whether operating in combat zones or on peaceful missions. We therefore need to be physically fit so that we are ready for anything.
At the RAF, we’re looking for people who don’t give up. We don’t expect superhuman strength or endurance right from the start – just commitment and a willingness to work hard.
We’ve created a training plan to help you get fitter by training safely.
You don’t need expensive equipment or a gym membership to follow it. Just a pair of well-fitting exercise trainers and drive to do your best.
We’re looking for people who keep going even when it’s tough. Following the plan will help by improving your fitness and keeping you focused.
Everyone who joins the RAF must pass a fitness test.
Pre-Joining Fitness Test
The test is called the Pre-Joining Fitness Test (PJFT). To pass, you’ll need to run 1.5 miles (2.4km) on a treadmill within a set time. Then you’ll need to do a minimum number of press-ups and sit-ups within a minute. The time limit for the run and the number of press-ups and sit-ups will depend on your age and gender.
FEMALES - 100% pass rates | ||||
Age | 2.4 Km Run | Multi-Stage Fitness Test | Press-ups | Sit-ups |
(mins) | (score) | (No.) | (No.) | |
15-16 | 13.54 | 6.07 | 10 | 32 |
17-29 | 13.23 | 7.02 | 10 | 32 |
30-34 | 13.47 | 6.08 | 9 | 29 |
35-39 | 14.13 | 6.04 | 8 | 26 |
40-44 | 14.48 | 5.08 | 7 | 23 |
45-49 | 15.19 | 5.04 | 6 | 20 |
50-54 | 15.53 | 4.09 | 5 | 17 |
MALES - 100% pass rates | ||||
Age | 2.4 Km Run | Multi-Stage Fitness Test | Press-ups | Sit-ups |
(mins) | (score) | (No.) | (No.) | |
15-16 | 11.39 | 9.03 | 20 | 35 |
17-29 | 11.11 | 9.10 | 20 | 35 |
30-34 | 11.36 | 9.04 | 19 | 32 |
35-39 | 12.00 | 8.09 | 18 | 29 |
40-44 | 12.26 | 8.03 | 17 | 26 |
45-49 | 12.54 | 7.07 | 16 | 23 |
50-54 | 13.27 | 7.01 | 15 | 20 |
We have created key fitness resources that will help you get started on your fitness journey. These resources will help you to prepare and train specially for the PJFT.
We’ve created a 12-week fitness plan to get you fit enough to pass the test. But we recommend getting as fit as possible before you take the test, as this will help you get the most out of your training.
You will be asked to run between two markers in time to recorded beeps, which will keep getting faster. You should try to keep up with the beeps for as long as possible.
As with all roles, Officers must pass a fitness test. This is the same 2.4km (1.5m) run on a treadmill and the minimum number of press-ups and sit-ups.
Don’t worry, it doesn’t have to be the end of the road. We’ll get in touch to let you know your options and you’ll have the chance to retake the fitness test another time.
On the day, you’ll need a pair of well-fitting exercise trainers, socks, shorts and a t-shirt. We’ll send you more information about what to expect on the day nearer the time.