SANDF Physical Training Plan — 12 Weeks
12 weeks of structured training for the South African National Defence Force physical fitness test. Covers the 2.4km run with supporting push-up and sit-up strength work. Each week is expandable with full session details.
Programme based on SANDF public fitness guidance and DoD Annual Reports physical fitness standards section. Training targets shown are indicative performance goals — verify current official pass/fail thresholds with the Department of Defence before your test.
Configure Your Plan
SANDF fitness standards are age-graded. Select your age group for the most relevant training targets.
Fitness norms differ by gender. Targets adjust accordingly.
The 2.4km Run — What Actually Makes You Faster
The biggest mistake recruits make is running hard every session. The research is consistent: 80% of your running should be at an easy, conversational pace. The easy runs build aerobic capacity — the physiological foundation that determines how fast you can race.
The threshold and interval sessions are where you teach your body to sustain faster paces. But they only work if the aerobic base is strong enough to absorb them.
South Africa's climate is a factor — plan easy runs for cooler parts of the day (early morning or evening). Heat significantly impacts aerobic performance; early heat adaptation is worth building in from week 1.
Push-ups and Sit-ups — Building the Test-Specific Score
The push-up and sit-up components test muscular endurance over 2 minutes. The progression in this plan accumulates reps weekly, habituating the body to sustained effort. Do not wait for week 10 to count your reps — test every 4 weeks to track progress.
Form matters for official counts: full range of motion on push-ups (chest to ground), controlled sit-ups (hands behind head, elbows to knees). Practise with correct form from week 1 so it is automatic on test day.