RAF FITNESS TRAINING PLAN
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. 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. 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 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. You should see a real difference in your performance from week 1.
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FITNESS PREPARATION
FREQUENTLY ASKED QUESTIONS
What if I haven’t exercised before?
That’s okay, we’ve created a 12-week fitness plan to get you fit enough to pass the test. The plan is designed for people at every level of fitness. So, start at the beginning, put in the effort, and you’ll be ready for the fitness test before you know it.
How long do I need to prepare for the fitness test?
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.
What is the multi-stage fitness test?
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. This is not part of the Pre-Joining Fitness Test.
However, prospective Officers will do a second fitness test at RAF Cranwell as part of a familiarisation visit. This includes the Multi-Stage Fitness Test (MSFT or Bleep test). Standards to achieve will be given during the visit.
Is the test different for Officers?
As with all roles, prospective Officers must pass a Pre-Joining Fitness Test. This is the same 2.4km (1.5m) run on a treadmill. A second fitness test will take place at RAF Cranwell as part of a familiarisation visit. This includes the Multi-Stage Fitness Test (MSFT or Bleep test). Standards to achieve will be given during the visit.
Help for women preparing for training
A practical guide is available to help servicewomen prepare for the physical demands of arduous training and selection courses. Through scientific evidence and practical experience, this guide covers training for endurance and load carrying, performance nutrition and protecting your physical and mental health.
Read a guide for servicewomen preparing for arduous training (opens in new tab).
What happens if I fail?
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.
What will I need on the day?
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.
