Train for|4 training days a week by default
Royal Navy PJFT training plan.
Pre-Joining Fitness Test: 2.4 km on a treadmill. Pass time depends on age and sex; the target below is the under-25 male time.
What the test is
The Pre-Joining Fitness Test is a 2.4 km run on a treadmill at a gym, completed inside a time set by age and sex. The figure below is the under-25 male time at the time of writing; other brackets are slower. Confirm the current table on the Royal Navy recruiting site.
A single running event is simple to prepare for and easy to under-prepare for. The plan treats it as a 2.4 km time trial and builds both the pace and the base.
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 |
|---|---|
| 11:13min:sec | 2.4 km treadmill run11:13 for men under 25; other brackets are slower. |
How the plan is built for it
- 1Intervals at goal pace (400 m and 800 m repeats) set from your current time trial, progressing toward the standard.
- 2Easy and steady runs on the other days build the aerobic base that makes the goal pace sustainable.
- 3Treadmill rehearsals every second week so the pacing and the incline setting are familiar on the day.
- 4A short taper before the test.
- 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 Royal Navy PJFT time?
The time depends on age and sex. At the time of writing the under-25 male figure is 11 minutes 13 seconds for 2.4 km. Confirm the current table.
Is the PJFT on a treadmill?
Yes. It is run on a treadmill at a gym, so rehearse on one.
How long does PJFT preparation take?
Eight weeks of structured running is enough for most candidates within a minute of the standard.