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Suggested physical training programme

Suggested physical training programme

The following programme is 8 weeks long and is an example of how you could go about training to pass the selection tests. It consists of 3 running sessions, 2 weights sessions and 2 flexibility sessions per week. The programme starts relatively easy and gets progressively harder. You should alternate between your running and weight sessions so that you do not perform the same training on consecutive days e.g.

  • Mon - steady run
  • Tue - weights
  • Wed - Fartlek
  • Thu - flexibility
  • Fri - steady run
  • Sat - weights
  • Sun - flexibility

If you miss an exercise session, do not attempt to do two sessions in one day to make up. If you are unwell or injured then do not train until you have fully recovered.

Make sure you have read and understood the programme before you start training.

About the programme

Below is an explanation of all the sessions included in the programme.

  • Steady pace running: This should be performed at a comfortable pace i.e. you should be able to hold a conversation throughout your run. This type of exercise will increase your aerobic fitness. This is included 2 times per week in the programme.
  • Fartlek training: This type of running involves changing pace throughout the session. A steady pace of running should be interspersed with faster running, sprints, jogging, uphill running and walking. The aim of the session is to work continuously for about 20 minutes using the various speeds of running whenever you feel like it. There is no set order to this session, however you should begin with about 5 minutes of steady running before you do any faster running. This session will increase your aerobic and anaerobic fitness. Note: Where possible you should run on grass or trails, try to avoid road running. This will reduce the stress placed on the joints of the body.
  • Resistance training (weights): These sessions will target all the major muscle groups and will help to improve your muscular strength and endurance.
  • Flexibility training: This is to help improve or maintain your range of motion. These exercises may also reduce the likelihood of injury, reduce muscle soreness following exercise and may enhance muscular performance.

8 week programme

Week Sessions Duration Intensity Times/week
1 Steady pace run 20 minutes 55-90 percent of PMHR or RPE level 10-17 2
Weights 1-2 sets of 12-15 reps   2
Fartlek 20 minutes   1
Flexibility 10-30 seconds   2
2 Steady pace run 20 minutes 55-90 percent of PMHR or RPE level 10-17 2
Weights 2 sets 12-15 reps   2
Fartlek 20 minutes   1
Flexibility 10-30 seconds   2
3 Steady pace run 20 minutes 55-90 percent of PMHR or RPE level 10-17 2
Weights 2 sets 12-15 reps   2
Fartlek 20 minutes   1
Flexibility 10-30 seconds   2
4 Steady pace run 25 minutes 55-90 percent of PMHR or RPE level 10-17 2
Weights 3 sets 10-12 reps   2
Fartlek 20 minutes   1
Flexibility 10-30 seconds   2
5 Steady pace run 25 minutes 55-90 percent of PMHR or RPE level 10-17 2
Weights 1-2 sets of 12-15 reps   2
Fartlek 20 minutes   1
Flexibility 10-30 seconds   2
6 Steady pace run 30 minutes 55-90 percent of PMHR or RPE level 10-17 2
Weights 2 sets 12-15 reps   2
Fartlek 20 minutes   1
Flexibility 10-30 seconds   2
7   Steady pace run 30 minutes 55-90 percent of PMHR or RPE level 10-17 2
Weights 2 sets 12-15 reps   2
Fartlek 20 minutes   1
Flexibility 10-30 seconds   2
8   Steady pace run 30 minutes 55-90 percent of PMHR or RPE level 10-17 2
Weights 3 sets 10-12 reps   2
Fartlek 20 minutes   1
Flexibility 10-30 seconds   2

Warning: A significant reduction in aerobic fitness occurs after only 2 weeks of not training.

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