Australian Defence Force — Pre-Entry Fitness Assessment Preparation
ADF Fitness Training Plan: 12 Weeks to Entry Standard
The ADF pre-entry fitness assessment tests PACER (20m shuttle run), push-ups, sit-ups, and a swim. This 12-week programme builds all four components progressively — starting from a reasonable base and peaking for test day. Use alongside the ADF Fitness Test Calculator to track your standard.
Verify current standards before your test
ADF fitness test standards vary by role category (combat, operator, technical, general). Standards are updated periodically by Defence. Always confirm the current requirements for your specific role at defencejobs.gov.au before your test date — do not rely on secondhand information or outdated documents.
What the ADF Pre-Entry Fitness Assessment Covers
PACER (20m Shuttle Run)
Primary aerobic test
The Progressive Aerobic Cardiovascular Endurance Run (PACER) is the main aerobic test. You run back and forth between two lines 20m apart, keeping pace with an audio beep. The pace increases each level. You are scored by the level (and shuttle) you reach before failing to reach the line in time.
Documented on defencejobs.gov.au as the ADF cardiorespiratory fitness measure. A PACER audio track is available from multiple public sources for practice.
Push-Ups
Upper body strength
Maximum push-ups in 60 seconds. Full range of motion required: chest to a set height from the ground, arms fully extended at the top. Standard varies by age and gender group.
Ensure your practice push-ups match the exact ADF form requirement — partial reps do not count.
Sit-Ups
Core endurance
Maximum sit-ups in 60 seconds. Feet held or anchored, hands behind head. Full range of motion. Standard varies by age and gender group.
The tempo matters — too slow and you waste time, too fast and form breaks down. Practice at test pace.
Swim
Water confidence
400m continuous swim (standard for most roles) OR a float / survival component for some roles. Stroke is generally freestyle or breaststroke. Timing is measured. Some roles (Navy, clearance diver) have enhanced swim requirements.
If you haven't swum regularly, the swim is the component most people underestimate. Start in the pool early — endurance in water builds more slowly than on land.
Source: defencejobs.gov.au — ADF pre-entry fitness assessment requirements. Check this page for the most current standards for your specific role.
Programme Principles
Progressive overload
Volume and intensity increase week to week, with a deload at Week 7 and taper at Week 12. Do not skip the deload — it is when adaptation happens.
Specificity
PACER training uses actual 20m shuttle runs. Push-up and sit-up training uses the test movement. Swimming is swim training — not replaced by any other activity.
Who this is for
This programme assumes you can already run 20 minutes continuously, do 8–10 push-ups, and have basic water comfort. If you cannot do these yet, build to this base for 2–4 weeks before starting Week 1.
Rest and recovery
Rest days are not optional extras. Fitness is built during recovery, not during training. Missing a rest day to add volume usually produces worse outcomes, especially for novice trainees.
The 12-Week Programme
Phase 1 — Foundation (Weeks 1–3)
Establish aerobic base, build movement patterns, identify weaknesses
Week 1
Mon
PACER prep — 20 min easy continuous run (conversational pace) + 3×8 push-ups + 3×10 sit-ups
PACER simulation — Full PACER protocol: continuous 20m shuttles, incrementally increasing pace (follow a PACER audio track). Run until failure. Record level reached.
Thu
Swim — 700m swim — 7×100m. 15s rest between.
Fri
Rest — Full rest.
Sat
Long run — 50 min easy run.
Sun
Rest — Full rest.
Week 9
Mon
Tempo run — 5 min warm-up + 25 min tempo + cool-down.
Tue
Max rep practice — Max push-ups 60s, 2 min rest, max sit-ups 60s. Record and compare to Week 6.
Wed
PACER intervals — 3 sets × 8×20m shuttles at test pace. 2 min rest between sets.
Thu
Swim — 800m — 8×100m at test effort. 10s rest.
Fri
Rest — Full rest.
Sat
Run + strength — 45 min easy run + 4×18 push-ups + 4×30 sit-ups.
Sun
Rest — Full rest.
Week 10
Mon
Tempo run — 5 min warm-up + 28 min tempo + cool-down.
Full PACER simulation — Full PACER protocol again. Target: improve on Week 8 score.
Thu
Swim — 800m — 8×100m. 10s rest.
Fri
Rest — Full rest.
Sat
Long run — 50 min easy run.
Sun
Rest — Full rest.
Week 11
Mon
Tempo run — 5 min warm-up + 25 min tempo + cool-down.
Tue
Max rep final practice — Max push-ups 60s, max sit-ups 60s. Last read before taper.
Wed
PACER moderate — 10×20m shuttles at moderate to hard effort — not a full test.
Thu
Swim — 600m easy-moderate swim.
Fri
Rest — Full rest.
Sat
Easy run — 40 min easy.
Sun
Rest — Full rest.
Phase 4 — Taper (Week 12)
Reduce volume, maintain sharpness, arrive fresh for test day
Week 12
Mon
Easy run — 20 min easy run. No strength work.
Tue
Light strength — 2×12 push-ups, 2×20 sit-ups. No failure sets.
Wed
Short PACER reminder — 6×20m shuttles at test pace. Stop when warm.
Thu
Easy swim — 300m easy. Technique focus only.
Fri
Rest — Full rest. Eat, hydrate, sleep.
Sat
Optional light jog — 10–15 min easy jog only if feeling stiff.
Sun
Test day / Rest — ADF fitness test — or final rest before test.
Test Day — What to Know
Arrive hydrated, not over-fuelled
Eat a normal meal 2–3 hours before. Avoid heavy food immediately before. Be well-hydrated in the 24 hours leading up — not just on the morning.
Warm up properly
A 5–10 min dynamic warm-up (leg swings, arm circles, easy jog, a few practice shuttles) meaningfully improves PACER performance. Recruit testing environments usually allow warm-up time — use it.
Common error
PACER pacing — do not go out too fast
The most common PACER error is going too hard in the early levels. The test is designed to start easy and get hard. Early levels feel slow. Matching the beep exactly — not running ahead of it — preserves energy for the levels that matter.
Common error
Push-up and sit-up form under fatigue
Reps with incomplete range of motion may not be counted. When fatigued, form degrades fast. Practise maintaining full range of motion in training even when you are tired — this is exactly the condition you will be in during the test.
Swim — don't panic, don't sprint
Even swimmers who are well-prepared can lose form when anxious. Settle into your stroke in the first 50m. A controlled pace you can sustain is faster than a sprint that forces you to stop.
Quick Reference
Programme length
12 weeks
4 phases + taper
Sessions per week
5–6
Including rest days
Primary aerobic test
PACER
20m shuttle run — defencejobs.gov.au
Strength events
2
Push-ups + Sit-ups (60s each)
Swim distance
400m
Most roles — verify your role standard
Taper duration
1 week
Week 12 — reduced volume only
Note: ADF fitness standards are set by the Australian Defence Force and published at defencejobs.gov.au. Standards vary by role and are updated periodically. This programme is a fitness preparation resource — always confirm current test requirements directly with Defence or your recruiting centre before your test date. Consult a medical professional before starting any new training programme.