Train for|4 training days a week by default
Police JRFT training plan.
Job Related Fitness Test: 15 m shuttle run to level 5 shuttle 4. Firearms and public order roles need higher levels.
What the test is
The Job Related Fitness Test is the entry and in-service fitness test for UK police officers. The core element is a 15 m shuttle run to level 5 shuttle 4 for most roles; firearms, public order and some specialist roles need higher levels (firearms officers typically 7.6 or above). Confirm the current requirement with your force.
Level 5.4 is modest, and most of the people who fail it arrive with no running at all. The plan assumes you want margin, not a scrape.
The standards
Published figures at the time of writing. Confirm the current standard with the recruiting office before you set a target; you can edit every target on the goal screen.
| Target | Test |
|---|---|
| 5.4level | 15 m shuttle runFirearms officers typically need 7.6 or above. |
How the plan is built for it
- 1Shuttle run rehearsals on a marked 15 m course so the turns and the cadence are rehearsed, not met for the first time on the day.
- 2Short interval sessions to raise the aerobic ceiling, plus two easy runs a week to build the base.
- 3Basic strength twice a week for the physical demands of the job rather than the test.
- 4For firearms and public order targets, the plan extends the shuttle progression to the higher level.
- 5Every morning the plan reads your HRV, sleep and resting heart rate from your watch and proposes one change when you are not recovered: scale the loads, swap with an easier day, or rest. You accept it or keep the plan.
Questions
What level is the police JRFT shuttle run?
Level 5 shuttle 4 for most roles at the time of writing. Firearms and public order roles need higher levels; confirm with your force.
How long does it take to get to 5.4?
From a non-running base, six to eight weeks of consistent work is usually enough. Higher levels take longer.
Is there a strength element to the JRFT?
Some forces include a dynamic strength test. Check your force's current test; the plan includes basic strength work either way.
Give it your Police JRFT date. The plan is written in about a minute.
Pick the goal, answer a short questionnaire, connect a watch if you have one. 7 days free, no card for the trial.
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