Royal Navy Pre-Recruit Fitness Programme ::

Training Schedule Week 1 Day - Exercise Day 1 - run Run 1 mile. Start by jogging at a comfortable pace. If you are unable to complete 1 mile, a run and walk system should be adopted. Day 2 - swim Start by swimming 1 length (breast-stroke is recommended). If you are a complete non-swimmer, JOIN A CLUB NOW. Day 3 - run Repeat Day 1's schedule. Day 4 - swim Repeat Day 2's schedule. Ask a lifeguard how to tread water. Day 5 - run Time yourself over 1 mile. Day 6 - swim Swim 1 length, tread water for 1 minute. Day 7 - rest day

Aim To complete week 1 schedule. RUN Day 1 - How far: Day 3 - How far: Day 5 - How far: Time: SWIM Day 2 - How far: Day 4 - how far: Day 6 - How far: Tread water - How long:

Training Schedule Week 2 Day - Exercise Day 1 - run Run 1-2 miles at a comfortable pace. Start increasing over the last 100-200 metres. Day 2 - swim Swim 2 lengths. Tread water for 1 minute. Day 3 - run / press-ups / sit ups Run 1-2 miles at a steady pace. On completion, do 10-12 repetitions of each exercise. Day 4 - swim Swim 2 lengths. Tread water for 2 minutes. Day 5 - run / press-ups / sit ups / squat thrusts Time yourself over 2.4 km. Do 10-12 repetitions of each exercise. Day 6 - swim Swim 2 lengths (without touching the pool-side). Tread water for 2 minutes. Day 7 - rest day

Aim To complete week 2.4 km run without stopping. To swim 2 lengths without stopping. RUN Day 1 - How far: Day 3 - How far: Day 5 - How far: Time: SWIM Day 2 - How far: Tread water - How long: Day 4 - how far: Tread water - How long: Day 6 - How far: Tread water - How long: EXERCISES Day 3 Press-ups - How many: Sit-ups - How many: Day 5 Press-ups - How many: Sit-ups - How many: Squat thrusts - How many:

Training Schedule Week 3 Day - Exercise Day 1 - run / press-ups / sit-ups / squat thrusts Run 2 miles at a steady pace, try to regulate your breathing. Do 15-20 repetitions of each exercise. Day 2 - swim Swim 2 lengths, tread water for 2 minutes, then swim half a length. Day 3 - run / press-ups / sit ups / squat thrusts Run 2 miles, try to increase your pace over the last 400 m. Do 15-20 repetitions of each exercise, sprint 30 metres, then walk 30 metres x 2. Day 4 - swim Swim 2 lengths. Tread water for 2.5 minutes. Day 5 - run / press-ups / sit ups / squat thrusts Time yourself over 2.4 km. Do 15-20 repetitions of each exercise, sprint 30 metres, then walk 30 metres x 3. Day 6 - swim Swim 1.5 lengths (without touching the pool-side). Tread water for 3minutes. Day 7 - rest day

Aim To improve your 2.4 km run. To improve local muscular endurance. To swim the Royal Navy swimming test without overalls. RUN Day 1 - How far: Day 3 - How far: Day 5 - How far: Time: SWIM Day 2 - How far: Tread water - How long: Day 4 - how far: Tread water - How long: Day 6 - How far: Tread water - How long: EXERCISES Day 1 Press-ups - How many: Sit-ups - How many: Squat thrusts - How many: Day 3 Press-ups - How many: Sit-ups - How many: Squat thrusts - How many: Day 5 Press-ups - How many: Sit-ups - How many: Squat thrusts - How many:

Training Schedule Week 4 Day - Exercise Day 1 - run / press-ups / sit-ups / squat thrusts Run 2 miles. Sprint 30 metres. Walk 30 metres x 4. 20-25 repetitions for each exercise. Day 2 - swim Swim 2 lengths (without touching the pool-side). Wear clothing if possible - as your lifeguard. Day 3 - run / press-ups / sit ups / squat thrusts Time yourself over 2.4 km. Sprint 30 metres. Walk 30 metres x 5. Do 20-25 repetitions of each exercise. Day 4 - swim Swim 1.5 lengths in clothing without touching the pool-side. Tread water for 3 minutes. Swim half a length, then climb out of water. REST FOR 3 DAYS PRIOR TO JOINING HMS RALEIGH.

Aim To complete 2.4 km run in required time. To complete Royal Navy swimming test in clothing. To complete satisfactory repetitions of each exercise as stipulated. RUN Day 1 - How far: Day 3 - How far: Time: SWIM Day 2 - How far: Day 4 - how far: Tread water - How long: EXERCISES Day 1 Press-ups - How many: Sit-ups - How many: Squat thrusts - How many: Day 3 Press-ups - How many: Sit-ups - How many: Squat thrusts - How many:

Conclusion If you have completed this schedule, you will undoubtedly feel better and find the physical aspects of HMS Raleigh easier and more enjoyable.

Overall Performance Best time for 2.4 km run: Best distance swum: Maximum no. of exercises in one session: Press-ups: Sit-ups: Squat thrusts:

This is a sample rountine for getting to the fitness required for navy entrance. Using this will allow you to lose weight, condition your body and most importantly get fitter (improve  cardiovascular health, strengthen the body, improve hormone function etc).