My fitness plan

Please select from the plans below to download a suitable fitness plan that will help you prepare for the next stage of the joining process, as well as for the rigours of Basic Training.

Training for your Pre-Joining Fitness Test (PJFT)

The PJFT is the first step to the joining process. Select your level of ability and download your plan to get fit to join.

Choose a plan to suit you

Beginner

If you are not currently training or have been training for less than two months.

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Intermediate

If you are currently training or have been training for somewhere between 2-6 months.

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Advanced

If you have been training frequently for over a year, and for more than 3-4 times a week.

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Once you have passed your PFJT

If you are joining as a rating or officer, you will then be invited to attend your Pre-Royal Navy Course (PRNC). Please chose your ability level below to download your tailored plan.

Beginner

If you are not currently training or have been training for less than two months.

Download PDF

Intermediate

If you are currently training or have been training for somewhere between 2-6 months.

Download PDF

Advanced

If you have been training frequently for over a year, and for more than 3-4 times a week.

Download PDF