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.