Introduction To The Pre-Recruit RAF Fitness Programme
This programme offers training advice to individuals of all fitness levels , whether you are starting from scratch or a regular exerciser . Your starting point will depend on your initial self-assessment results . You will be able to refer to the ‘ Getting Started ’ guide on the next page to decide your starting point .
The programme starts gradually and slowly increases in intensity and duration whilst your rest will decrease the further you progress .
It is up to you to do as much of the programme as you want to . The programme is progressive in nature , so start at the most suitable point for your current level of fitness . If you need to repeat a week then it is fine for you to do so . Until you can meet the target number of repetitions within a training week it is recommended that you do not progress onto the following week .
Whether you run , jog or walk will depend on your initial levels of fitness . If you find the running or jogging too difficult then follow a walk / jog programme . ( E . g . 1 min walk , 2 min jog ). If this is too hard then walk for the full duration , increasing speed each week until a jog is achieved and maintained .