MFers doing partner sit-ups on the grass at a sunny outdoor fitness session in a Manchester park

Trained by ex-military PTIs

Train for Your Forces Fitness Test in Manchester

Joining the RAF, Royal Navy or Royal Marines? Build the fitness for the run, the bleep test and the press-ups outdoors, trained by ex-military PTIs (Physical Training Instructors). Most now serve as firefighters, and some are still serving as Reservists.

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Please note: Manchester Outdoor Fitness is independent. We're not affiliated with, endorsed by or partnered with the RAF, the Royal Navy, the Royal Marines or the Ministry of Defence. Standards can change, so always check the official careers website for your service and talk to your recruiter.

Jump to your service:

Joining as a Reservist? This page covers regular entry. If you're applying to the RAF Reserves or the Maritime Reserve (Royal Naval Reserve or Royal Marines Reserve), check the fitness requirements for your Reserve role with your recruiter. Our sessions build the same running, bleep test and strength fitness.

RAF: the 2.4km run

(From the RAF recruitment website, checked 2 Nov 2026.)

Before you join, you must pass the RAF's Pre-Joining Fitness Test: a 2.4km run on a treadmill set to zero incline. The RAF says the multi-stage fitness (bleep) test or a Rockport walk is used only in exceptional circumstances, and your recruiter will tell you if that applies.

AgeMenWomen
15–1613.5216.22
17–2913.2015.48
30–3413.4916.14
35–3914.1416.44
40–4414.4617.22
45–4915.1717.57
50–5415.5318.34

2.4km pass times in minutes, exactly as the RAF publishes them (for example 13.20).

  • Officers take the same treadmill test, then a second fitness test at RAF Cranwell during a familiarisation visit. It includes the bleep test, and the RAF says the standard is given during the visit.
  • The RAF has a free 12-week fitness plan for the test, and says that if you fail you'll get the chance to retake it another time.

Royal Navy: the bleep test

(From the Royal Navy careers website, checked 2 Nov 2026.)

New from 1 October 2026

  • 6.6bleep level
  • 20mshuttles
  • Anyage or gender

From 1 October 2026, the Royal Navy's Pre-Joining Fitness Test (PJFT) no longer uses the 2.4km run. Instead you must reach at least level 6.6 on a 20-metre bleep test (level 6, shuttle 6), whatever your age or gender. The new PJFT also includes an isometric mid-thigh pull and a seated 4kg medicine ball throw.

  • Before 1 October 2026, the PJFT was a 2.4km run on a track, with a pass time based on your age and gender. You may still see those times online.
  • Diving candidates need level 10.5 on the bleep test, plus 30 press-ups, 40 sit-ups and 4 pull-ups.
  • The PJFT is done at your Candidate Preparation Course (CPC), in a gym hall on a flat 20-metre running area. The Navy says the test ends when you miss the line before the bleep three times in a row.
  • In week 1 of training there's a swim test: tread water for 2 minutes, swim 50 metres without stopping or touching the side, and climb out unaided, all in under 6 minutes wearing overalls.

Royal Marines: PJFA and CPC

(From the Royal Marines pages of the Royal Navy careers website, checked 2 Nov 2026.)

  • 10.8bleep level
  • 30 / 40press-ups / sit-ups
  • 4pull-ups

Step 1: the Pre-Joining Fitness Assessment (PJFA)

The PJFA has four parts: a bleep test to level 10.8, then maximum-effort press-ups, sit-ups and pull-ups to the bleep. You can attend as many PJFA events as you need. The Royal Marines say you should never aim for the minimum: give it everything.

Step 2: the Candidate Preparation Course (CPC)

A five-day course at the Commando Training Centre in Lympstone, Devon. It includes a VO2 max/bleep test assessment, press-up, sit-up and pull-up assessments, a swimming assessment, and the endurance course, high obstacle course and bottom field. To pass the CPC you need at least 30 press-ups, 40 sit-ups and 4 pull-ups.

  • The swim: step off a 3-metre platform, swim two lengths (about 150m) breaststroke without touching the sides or floor (no time limit), tread water for 2 minutes and climb out without the steps.

Practise the Royal Marines bleep test: the bleep test track in the members app is the Royal Marines 20-metre bleep test.
See how to practise

Practise the bleep test

MOF members can run the bleep test track in the members app. It's the Royal Marines 20-metre bleep test, so it's ideal if you're working towards the Royal Marines standard, and it builds the fitness for the Royal Navy's 20m test too.

Not a member yet? Anyone can practise free with our 20-metre bleep test recording on MOF's YouTube channel.

Watch on YouTube

The standards: from 1 October 2026 the Royal Navy PJFT includes a 20-metre bleep test to a minimum of level 6.6 (level 6, shuttle 6), whatever your age or gender. For the Royal Marines, the PJFA includes a bleep test to level 10.8. Always check the current standard on the official careers website. Use the test now and then to check your progress, not as your only training, and pair it with regular sessions to build your aerobic base.

Our instructors

Most of our instructors are ex-military PTIs (Physical Training Instructors): the people who plan and run physical training in the forces. Train with us and you're training the forces way, with people who've done it for real.

  • They've been through forces selection themselves, and know what it takes to get ready for it.
  • As PTIs, they've built running fitness, bleep test fitness and bodyweight strength side by side, which is what these tests ask of you.
  • Most of them now serve as firefighters, and have passed firefighter recruitment fitness tests too.
  • Some are still serving as Reservists, so they know what it's like to fit forces training around a civilian job.
  • Tell your instructor which service and test you're preparing for at your first session, so they know what you're working towards.

How our sessions help

We're not a test centre and we don't run any official test. We help you build the fitness the tests ask for, outdoors, in a group that won't let you coast.

  • RunningRuns, intervals and steady efforts in every session build the engine and the pacing for a hard 2.4km.
  • Bleep test fitnessShuttle runs and quick changes of direction get you used to 20-metre turns as the pace keeps rising.
  • Bodyweight strengthPress-ups, sit-ups and partner work build the muscular endurance for maximum-effort tests to the bleep.
  • Pull and throw strengthLifts, carries and drags with sandbags and partners build the strength behind a mid-thigh pull and a medicine ball throw.
  • All year, all weathersWe train outdoors all year round, as a team. Nobody gets left behind.
  • All abilitiesBlue (beginners), Red (intermediate) and Green (advanced) bibs mean you're pushed at the right level.

Training with us can't promise a result on test day, but you'll turn up having put the work in.

First session free

Pick your park to see session times and claim your free session.

Arrive 10–15 minutes early, wear sports kit and outdoor trainers, and bring gloves and a hat.

First time? What to expect at your free session

Already serving? Serving, veterans and reservists, plus Blue Light Card and Defence Discount Service card holders, can join on our Military & Blue Light membership: £35.99/month with no joining fee (ID needed).
See memberships

FAQ

What is the RAF fitness test?

The RAF's Pre-Joining Fitness Test is a 2.4km run on a treadmill set to zero incline. The pass time depends on your age and sex: for 17 to 29-year-olds it's 13.20 for men and 15.48 for women, as published by the RAF. The RAF says the multi-stage fitness test or a Rockport walk is used only in exceptional circumstances.

Does the RAF do a bleep test?

Not in the Pre-Joining Fitness Test. The RAF says prospective officers do a second fitness test at RAF Cranwell, during a familiarisation visit, which includes the bleep test. The standard is given during the visit.

What is the Royal Navy fitness test from October 2026?

From 1 October 2026, the Royal Navy's Pre-Joining Fitness Test is a 20-metre bleep test to a minimum of level 6.6, whatever your age or gender, plus an isometric mid-thigh pull and a seated 4kg medicine ball throw. It replaces the 2.4km run. Diving candidates need level 10.5, plus 30 press-ups, 40 sit-ups and 4 pull-ups.

What bleep level do the Royal Marines need?

Level 10.8, in the Royal Marines Pre-Joining Fitness Assessment (PJFA). It's followed by maximum-effort press-ups, sit-ups and pull-ups to the bleep. To pass the Candidate Preparation Course you need at least 30 press-ups, 40 sit-ups and 4 pull-ups.

Can I practise the bleep test with you?

Yes. MOF members can use the bleep test track in the members app, which is the Royal Marines 20-metre bleep test. Anyone can practise free with our 20-metre bleep test video on MOF's YouTube channel.

Is Manchester Outdoor Fitness linked to the armed forces?

No. Manchester Outdoor Fitness is an independent outdoor fitness company and isn't affiliated with, endorsed by or partnered with the RAF, the Royal Navy, the Royal Marines or the Ministry of Defence. Many of our instructors are ex-military, but we don't speak for the forces.

Other recruit fitness tests

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Your first session is FREE. Pick a park, turn up, and let's get to work.

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FAQ Where we train

Questions? Tell your instructor or drop us a message.

Sources (checked 2 Nov 2026)

  1. RAF Recruitment, Fitness in the RAF: recruitment.raf.mod.uk
  2. Royal Navy, Pre-Joining Fitness Test: royalnavy.mod.uk
  3. Royal Navy, Candidate Preparation Course: royalnavy.mod.uk
  4. Royal Marines, Pre-Joining Fitness Assessment: royalnavy.mod.uk
  5. Royal Marines officer fitness (PJFA): royalnavy.mod.uk
  6. Royal Marines, Candidate Preparation Course: royalnavy.mod.uk

Manchester Outdoor Fitness is independent and isn't affiliated with the RAF, the Royal Navy, the Royal Marines or the Ministry of Defence. Always check the current standards on the official careers website.

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