Train for|5 training days a week by default
RFT(E) training plan for soldier entry.
Role Fitness Test (Entry) run at assessment centre: mid-thigh pull, medicine ball throw and a 2 km run after an 800 m warm-up.
What the test is
The Role Fitness Test (Entry) is the physical gate into the British Army for standard-entry roles. It is run at the assessment centre and has three events: a mid-thigh pull on a loaded bar, a seated medicine ball throw, and a 2 km run that starts after an 800 m paced warm-up.
The standards below are the published figures at the time of writing. They are revised from time to time, so confirm the current numbers with the Army recruiting site or your recruiter before you set a target.
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 |
|---|---|
| 50kg | Mid-thigh pull |
| 2.7m | Medicine ball throw |
| 11:15min:sec | 2 km run |
How the plan is built for it
- 1Your 2 km time trial sets the pace for every interval session; the plan writes them at the lap split the standard needs, not at a generic pace.
- 2Heavy hinge work (trap bar or conventional deadlift) once or twice a week builds the mid-thigh pull, with the throw practised as a power exercise on the same days.
- 3Three runs a week, two of them easy, so the volume that builds the engine does not become the thing that injures you.
- 4The last week is a taper. A short rehearsal early in the week, then rest, so the run is fresh on the day.
- 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 is the RFT(E) 2 km run time for standard entry?
At the time of writing the published standard is 11 minutes 15 seconds, run after an 800 m warm-up. Confirm the current figure with your recruiter.
How long should I prepare for the RFT(E)?
Eight weeks of structured running is enough if you are within about 30 seconds of the standard. If you are further off, give yourself twelve to sixteen weeks.
Does the plan include the mid-thigh pull and the ball throw?
Yes. Both are programmed as strength and power work on the non-running days, with the throw practised as a skill.
Give it your RFT(E) soldier entry 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.
Read more
- 17 Oct 20266 min readHow to pass P Company: training for every test week eventWhat P Company test week asks of you, event by event, and how to build the loaded marching, running and strength to pass it without breaking down.P Company, Parachute regiment, Loaded marching, British army
- 17 Oct 20265 min readRFT(E) 2 km run: the standard and how to train for itThe British Army Role Fitness Test (Entry) 2 km run, the published times for standard and ground close combat entry, and a running plan that gets you there.RFT(E), British army, 2 km run, Basic training
- 17 Oct 20264 min readAOSB fitness: how to prepare for the Main Board physical assessmentThe Army Officer Selection Board physical assessment explained, the multistage fitness test, press-ups and sit-ups, and a plan that leaves you with capacity for the rest of the board.AOSB, British army, Officer selection, Bleep test