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    Hi. i am recently trying for the raf. i hav an interview next tuesday which im quite confident with but im finding it hard with my fitness. i can do the 2.4km run in 16minutes but i need to be able to do it in 13.26. And im struggling with my sit ups. i can do 22 but need to do 32 in a minute. has anyone got any advice how can i get better quickly. i dont know how long ive got after my interview for my medical and fitness test. i really dont want to fail it because i really want to join. thxs
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    There is no quick fix. Just get training 5x a week until a few days before your test.

    There is a six week fitness program on the RAF Careers website that I'd advise you use as a base.

    16 minutes is quite a high time though, I would advise to speak to someone at your AFCO rather than just going to your fitness test knowing you aren't ready. You have a big time to make up!

    Chris
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    With your running its simply get out there and train.

    Split your running up in to groups;

    Mondays: Sprint work. - Centre of a football pitch (somewhere you can mark out a distance) jog at a slow but steady pace to one goal, turn around and sprint to the centre. Then from the centre jog again at a slow but steady pace to the other goal. Repeat.

    Tuesdays; a long run but at a slow pace, if you can't talk easy you're going too fast.

    Wednesdays; rest

    Thursdays; Running for 5 minutes at a steady pace, then walking for 2.5 minutes - repeat

    Fridays; swimming, yes swimming!

    As for your sit ups; try working out with a weight on your chest. Adding this extra weight wi be hard, but it will shock your muscles into working and building harder.

    Also; squats and plank will greatly help you with your sit ups!


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    Hey,

    I applied for Officer in 2010 and got my time down to 11:14 but ended up failing at OASC during the group stages.

    I am currently going through the process for Intelligence Analyst and have got my time down to 12:26 so far (my interview is a week on Friday). My aim is to get below 12 minutes again.

    At the moment I am doing the following;

    Monday - REST

    Tuesday -Fitness Test (best effort) - I increase the speed each week. Yesterday I ran on 7.2 mph, slowly increasing the speed after 1 mile to finish on 8.5 mph.

    Wednesday - 3 mile run

    Thursday - REST

    Friday - Interval training (1 minute fast walk, 1 minute jog about 6mph, 1 minute run at 8.5 mph - continued for about 30 minutes)

    Saturday - 3 mile run

    Sunday - Interval training (as above)

    This schedule has really helped me. I work different muscle groups on different days to increase strength. Abs I work every day - usually doing about 100 crunches on the sit up bench.

    With the pressups and situps the best thing to do is do a couple of sets of each a day - maybe 3 sets of 5-10 press ups (knees to start) and 3 sets of around 20-25 sit ups. You should see an improvement!

    Hope this was a help in some way. If you want to ask any more questions please do
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    Forgot to say I usually do the 3 mile run on about 5.8/6.0 mph
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    Thanks for all ur help. I will try all of ur suggestions :-). Managed to do 32 sit ups today in minute and a half. i just need to keeo pushin myself.
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    Good luck!
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    Good luck to you too :-)
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    CV Helper
    Get off the treadmill and mix up the running and sprinting and you'll get faster. Plodding at a steady speed on a treadmill and you'll never improve.
 
 
 
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