Induction Fitness Testing Preparation
8 Week Training Programme
 Please note that this programme is intended as a guide for anyone who is not involved in other forms of
exercise (either individual or team-based sports). If followed it will give you the best opportunity
possible to pass the Induction Fitness Test.
 Timings are just indicators and depending on your current level of fitness you may be completing the
target distances in less time than indicated. Recovery times should be adhered to. It is important that
you follow the timings prescribed in the programme, in order to reach the ultimate goal of passing the
Induction Fitness Test.
 Set aside 45 - 60 mins per day in order to complete each session.
 Include a Warm-up before and Cool-down after each session (with stretching pre & post exercise).
 Consult a GP prior to undertaking any training programme.
 Consult a personal/physical trainer if unsure of the correct technique of any exercise.
NB: Consult www.military.ie to see the correct technique for both a *military sit-up and push-up.
 TIME TRIAL is a ‘Best Effort’ run of the 1.5mile/2.4km test. Record your timing to see if it comes
under the required 11min 40sec for Males or 13mins 40secs for Females.
 ‘Recovery’ is an hour of moderate activity i.e. walking/cycling/swimming/sports and stretching.
 Best of Luck……
Week
1
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Circuit 1
Recovery
Run 1
Circuit 1
Run 2
Rest
2
3
4
2.4km
Time Trial
Run 1
Run 4
Run 4
Circuit 1
Circuit 2
Circuit 2
Recovery
Recovery
Run 5
Run 2
Run 5
Recovery
Circuit 1
Circuit 2
Circuit 2
Rest
Rest
Rest
5
6
7
8
Run 7
Run 7
Run 10
Run 10
Circuit 2
Circuit 3
Circuit 3
Circuit 3
Recovery
Recovery
Recovery
Run 11
Run 8
Run 8
Run 11
Recovery
Circuit 2
Circuit 3
Circuit 3
Circuit 3
Run 3
Run 3
2.4km
Time Trial
Run 6
Run 6
Run 9
2.4km
Time Trial
Rest
Rest
Rest
Rest
Distance
RUN 1
Time (not incl WUp & Cool-Down):
approx 31-35.5mins
Dist: 3000m
RUN 2
Time (not incl WUp & Cool-Down):
approx 25-30mins
Dist: 2600m
2 x 400 m
3 x 300 m
4 x 200 m
5 x 100 m
4 x 300 m
4 x 200 m
4 x 150 m
Time (not incl WUp & Cool-Down):
approx 30-34mins
Dist: 3600m
Rest
1:30-1:50 Male
1:50-2:10 Female
1:05-1:20 Male
1:20-1:35 Female
0:40-0:50 Male
0:50-1:00 Female
0:15-0:20 Male
0:20-0:25 Female
1 Rep every 3mins for Male & 3.5mins Female
+ 2 mins after Set
1 Rep every 2mins Male & 2.5mins Female
+ 2 mins after Set
1 Rep every 90secs Male & 2mins Female
+ 2 mins after Set
1 Rep every 60secs Male & Female
+ 2 mins after Set
1:05-1:20 Male
1:20-1:35 Female
0:40-0:50 Male
0:50-1:00 Female
0:30-0:35 Male
0:35-0:45 Female
1 Rep every 2mins Male & 2.5mins Female
+ 2 mins after Set
1 Rep every 90secs Male & 2mins Female
+ 2 mins after Set
1 Rep every 75secs Male & 90secs Female
+ 2 mins after Set
3 miles (4.8 km) or
20-25 mins
RUN 3
RUN 4
Target Time per Set
2 x 800 m
2 x 600 m
2 x 400 m
Steady Rate
3:10-3:50 Male
3:40-4:20 Female
2:20-2:45 Male
2:40-3:05 Female
1:30-1:50 Male
1:50-2:10 Female
1 Rep every 5mins Male & 6mins Female
+ 2 mins after Set
1 Rep every 4mins Male & 4.5mins Female
+ 2 mins after Set
1 Rep every 3mins for Male & 3.5mins Female
+ 2 mins after Set
0:40-0:50 Male
0:50-1:00 Female
1 Rep every 90secs Male & 2mins Female
+ 2 mins after Set
RUN 5
Time (not incl WUp & Cool-Down):
approx 24-30mins
Dist: 2400m
12 x 200m
3 x (4 x 200m)
4 miles (6.4 km) or
25-30 mins
RUN 6
RUN 7
Time (not incl WUp & Cool-Down):
approx 40-45.5mins
Dist: 5000m
2 x 800 m
3 x 600 m
4 x 400 m
2 x 400 m
RUN 8
Time (not incl WUp & Cool-Down):
approx 25-28mins
Dist: 2200m
2 x 300 m
2 x 200 m
4 x 100 m
3:10-3:50 Male
3:40-4:20 Female
2:20-2:45 Male
2:40-3:05 Female
1:35-1:55 Male
1:50-2:10 Female
1 Rep every 5mins Male & 6mins Female
+ 2 mins after Set
1 Rep every 4mins Male & 4.5mins Female
+ 2 mins after Set
1 Rep every 3mins for Male & 3.5mins Female
+ 2 mins after Set
1:30-1:50 Male
1:50-2:10 Female
1:05-1:20 Male
1:20-1:35 Female
0:40-0:50 Male
0:50-1:00 Female
0:15-0:20 Male
0:20-0:25 Female
1 Rep every 3mins for Male & 3.5mins Female
+ 2 mins after Set
1 Rep every 2mins Male & 2.5mins Female
+ 2 mins after Set
1 Rep every 90secs Male & 2 mins Female
+ 2 mins after Set
1 Rep every 60secs Male & Female
+ 2 mins after Set
4 - 5 miles (6.4 - 8 km)
30-35 mins
RUN 9
Steady Rate
Steady Rate
RUN 10
Time (not incl WUp & Cool-Down):
approx 30-34.5mins
Dist: 4800m
3 x 1 mile
(3 x 1.6 km)
3 x 300 m
RUN 11
Time (not incl WUp & Cool-Down):
approx 31-36mins
Dist: 3050m
4 x 200 m
5 x 150 m
6 x 100 m
6:30-7:10 Male
7:00-8:30 Female
1 Rep every 10mins Male & 11.5mins Female
1:05-1:20 Male
1:20-1:35 Female
0:40-0:50 Male
0:50-1:00 Female
0:30-0:35 Male
0:35-0:45 Female
0:15-0:20 Male
0:20-0:25 Female
1 Rep every 2mins Male & 2.5mins Female
+ 2 mins after Set
1 Rep every 90secs Male & 2mins Female
+ 2 mins after Set
1 Rep every 75secs Male & 90secs Female
+ 2 mins after Set
1 Rep every 60secs Male & Female
+ 2 mins after Set
Circuit 1
1
2
3
4
5
6
7
8
9
10
11
12
13
Exercise
Step-ups
*Military Sit-Ups
Back Clap
Squats
Plank
Back Extensions
Skipping
Side Plank – (Left & Right)
Push-ups
Lunges
Crunches
Tricep dips
Shuttle Runs – 20m
Work (secs):Rest (secs)
30s : 15s
30s : 15s
30s : 15s
30s : 15s
30s : 15s
30s : 15s
30s : 15s
30s : 15s
30s : 15s
30s : 15s
30s : 15s
30s : 15s
30s : 15s
Notes
Circuit to be
completed twice
2 minutes Recovery
between circuits
Circuit 2
1
2
3
4
5
6
7
8
9
10
11
12
13
Exercise
Step-ups
*Military Sit-Ups
Back Clap
Squats
Plank
Back Extensions
Skipping
Side Plank – (Left & Right)
Push-ups
Lunges
Crunches
Tricep dips
Shuttle Runs – 20m
Work (secs):Rest (secs)
30s : 10s
30s : 10s
30s : 10s
30s : 10s
30s : 10s
30s : 10s
30s : 10s
30s : 10s
30s : 10s
30s : 10s
30s : 10s
30s : 10s
30s : 10s
Circuit to be
completed twice
1.5 minutes recovery
between circuits
Circuit 3
1
2
3
4
5
6
7
8
9
10
11
12
13
Exercise
Step-ups
*Military Sit-Ups
Back Clap
Squats
Plank
Back Extensions
Skipping
Side Plank – (Left & Right)
Push-ups
Lunges
Crunches
Tricep dips
Shuttle Runs – 20m
Work : Rest
Circuit is to be completed 3 times.
1st Circuit
Work for 40secs : Recovery 10secs
2nd Circuit
Work for 30secs : Recovery 10secs
3rd Circuit
Work for 20secs : Recovery 10secs
1.5 minutes Recovery between Circuits