Army Fitness Training Plan
12 weeks of structured training to reach British Army Fitness Test standard. Covers the AFT 2-mile run with supporting strength work. Each week is expandable with full session details.
Programme structure based on British Army "Get Fit for the Army" public guidance (army.mod.uk/join) and evidence-based running periodisation principles. AFT standards from army.mod.uk. Always confirm current standards before test day.
Configure Your Plan
Baseline infantry entry. Most recruits aim for this first.
Walk breaks permitted in early weeks. Progress is built gradually.
Running Economy — 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.
The British Army's own "Get Fit for the Army" guidance emphasises gradual progression and adequate rest — not heroics. Follow the plan as written.
CFT Preparation — The Loaded March
This plan builds the aerobic base for the AFT. The Combat Fitness Test (8 miles, 25 kg, infantry standard) requires a different training modality: loaded marching. Once you are running the 2-mile comfortably, begin introducing rucksack walks of 4–6 miles progressively increasing the load over 6–8 weeks.
See the British Army Fitness Test Calculator for CFT standards by role.