RAF Recruitment | Fitness Test Training Plan

RAF FITNESS

TRAINING PLAN

We want you to feel confident about taking the RAF Fitness Test. Whatever your fitness level, the downloadable fitness guide below will prepare you for the Pre-Joining Fitness Test (PJFT).

WEEK-BY-WEEK

TRAINING SCHEDULE

Weeks 1-4

In week 1 you’ll work out how fit you are by running or walking 2.4km as fast as you can and by doing as many press-ups and sit-ups as you can in one minute. We’ll ask you to record how you did so that you can track how your fitness improves.

Weeks 2 and 3 will see your aerobic activity increase from 20 to 25 minutes, and the beginning of muscular endurance exercises.

You’ll finish your first 4-week block by completing a 2.4km walk or run, and as many press ups and sit-ups as you can in one minute. Record it and see how you’ve progressed.

Weeks 5-8

Get ready to step up a gear and complete 30 minutes of running and 35 minutes of aerobic activity. The number of reps in your circuit training will also increase. Start to include a low-intensity swim on one of your rest days.

Week 6 will see the continuation of aerobic activity but a reduction in the number of reps in your circuit training. It’s time for another push in week 7 when you’ll complete a 30-minute run, 40 minutes of aerobic activity, and increase the number of reps in your circuit training.

In week 8 you’ll need to record your 2.4km run and the maximum press-ups and sit-ups you can do within one minute to see how you’re progressing.

Weeks 9-12

Now you’ll run for 40 minutes, do 40 minutes of aerobic activity, and increase the number of reps in your circuit training; time for a little recovery. In week 10, it’s another 40 minutes of activity, but only 30 minutes of running and with slightly fewer reps in your circuit training too.

In week 11 you're almost there. Take on 40 minutes of moderate and vigorous-intensity running, 45 minutes of moderate-intensity aerobic exercise, and your highest reps of exercises in the circuit.

Week 12 will see you record your scores for the final time. Walk or run 2.4km as quickly as possible and complete as many press-ups and sit-ups as you can within one minute. You should see a real difference in your performance from week 1.