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Royal Navy Pre-joining Fitness Test (PJFT)

What is it?

The PJFT is a test to assess your level of fitness. If you are planning to attend a RN Candidate Preparation Course (CPC) for your PJFT before 1st October 2026, then continue with your preparation to pass the 2.4km run PJFT around a running track. Navy Ready App will help you with this preparation.

If you’re going to excel at the PJFT (and in your initial training), it’s critical that you get in the best possible physical condition. We’ve put together a training schedule to get your fitness levels to where they should be.

Ideally you need to follow the programme for the full eight weeks prior to joining, so you can get the most out of it – and increase your chances of success. See more about getting Fit to Join here.

 

From 1st October 2026, all RN candidates will no longer be required to complete the 2.4km run as part of your Pre-Joining Fitness Test (PJFT).

Instead, you must pass the Multi-Stage Fitness Test (MSFT), also known as the Bleep Test, to a minimum level of 6.6 over 20 meteres, regardless of your age or gender.

Other parts of the new PJFT will be an isometric mid-thigh pull test and a seated 4kg medicine ball throw.

Royal Navy Diving candidates have a higher requirement and must acheive level 10.5 on the MSFT, be able to complete 30 press ups, 40 sit ups and 4 pull ups, regardless of your age or gender.

What will I have to do? 

Pre-Joining Fitness Test (PJFT)

The PJFT is conducted around a track, where you will be required to run 2.4km in a time specific to your gender and age group. Find out your minimum pass time.

Multi-Stage Fitness Test (MSFT)

Purpose: 

The MSFT assesses aerobic fitness by measuring a candidate’s ability to sustain progressively increasing running speeds over 20-metre shuttles.

Equipment needed:

  • Flat, non-slip surface with a clear 20-metre distance marked 
  • Audio recording (Available on Spotify & Apple Music) of the MSFT 20 metre beeps 
  • Cones or markers to indicate start and turning points 

Test procedure:

Preparation: 

  • You will need to run back and forth between the 20-metre markers in time with the beeps. 
  • Keep up with the beeps and it is so important that you reach each 20m line in time with the beep.  If you get to the line before the beep, you must wait until you hear the next beep before setting off again.  The test ends when you fail to reach the line before the beep three times consecutively. 

Starting the Test: 

  • Play the audio recording. The beeps start slowly and gradually increases in frequency ie it gets faster.
  • You are required to run from one marker to the other, turning immediately upon reaching the 20 metre line. 

Progression: 

  • The test is divided into levels and stages, with each level increasing in speed.
  • You should continue until you can no longer keep pace with the beeps or reach level 6.6.  If you can keep going beyond level 6.6 then you should have no problems passing your PJFT at your CPC.  

Ending the Test: 

  • The test finishes when you fail to reach the line before the beep three times in a row or voluntarily stop before level 6.6. 
  • Record the last completed level and shuttle on your own score sheet.   
  • Test yourself again in a couple of days to see if you can improve.  

Scoring: 

  • The result is expressed as a level and shuttle number (e.g., 6.6 means level 6, shuttle 6).
  • Compare the score against the required standard (e.g., 6.6 for general candidates, 10.5 for RN Diving candidates). 

Safety Considerations: 

  • Ensure you are medically fit to undertake maximal aerobic exercise. 
  • Ensure you conduct a warm-up and cool-down period. 

    *Please note, if you have transitioned your gender and are unsure of the standards you are required to achieve please contact your local Careers Office who will be able to advise you.

    For the 2.4km run times, please select your:

    Where and when

    The PJFT will be conducted at various CPC locations and will be measured in a gym hall on a flat 20 metre running area. 

    Find out more about the CPC
    Group of people running preparing for their Royal Navy test. Life in the Royal Navy is wide-ranging and incredibly varied, and therefore requires a good level of physical fitness.

    Get fit to join

    Life in the Royal Navy is wide-ranging and incredibly varied, and therefore requires a good level of physical fitness. That doesn’t mean you have to be an athlete to start the recruitment process. In fact, many of our applicants are already capable of achieving the physical standards we require, while others may simply need to do a little training. 

    If you’re interested in joining the Royal Navy, you can quickly get into shape using the information in this section – from assessing your current level to making the improvements you need.

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