6 MI · TRAINING
Choose your week. Prepare your kit. Build with purpose.
10-WEEK DEVELOPMENT BLOCK
Build loaded movement and role-related task practice across three training blocks, with recovery in weeks 4 and 8.
RFT(S) build-up · Week 1 · Establish your starting point
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Foundation Check the fit of your bergan and daysack before moving. Use this first week to establish controlled pacing and how you recover from the session.
2 km loaded march in 25 minutes (4.8 km/h). Total load: 10.5 kg
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Move on when you have completed the prescribed work and recovered normally. Ask your PTI to repeat or adjust a week if the load, pace or task technique is not manageable. Keep weeks 4 and 8 as recovery weeks.
General preparation videos support the session. Your PTI demonstrates the RMT equipment, movement and conduct.
| Week | Phase 1 · Loaded march | Phase 2 · Development | RMT practice / recovery | Loads / duration |
|---|---|---|---|---|
| 1 · Establish your starting point | 2 km loaded march in 25 minutes (4.8 km/h). | 1 km in under 8 minutes 35 seconds, followed by rest as briefed. | RMT 1 is the loaded movement covered by Phases 1 and 2 above. Review pacing and kit handling with your PTI. | 10.5 / 4.5 kg · 1 hour |
| 2 · Repeat the effort | 2 km loaded march in 25 minutes (4.8 km/h). | 2 × 1 km, each in under 8 minutes 35 seconds. Rest 5 minutes between the two efforts. | Conduct RMTs 1 and 2, as briefed by your PTI. | 14 / 7 kg · 1 hour 30 minutes |
| 3 · Extend the distance | 3 km loaded march in 37 minutes 30 seconds (4.8 km/h). | 2 km in 16 minutes. | Conduct RMTs 1 and 3. For RMT 3, use one 55 kg drag bag or a loaded bergan as briefed by your PTI. | 16.5 / 8.5 kg · 1 hour 45 minutes |
| 4 · Deload and recover | Deload week: mobility and flexibility. | Recovery week | Mobility and flexibility | As briefed |
| 5 · Build after the deload | 3 km loaded march in 37 minutes 30 seconds (4.8 km/h). | 2 km in 15 minutes. | Conduct RMTs 1, 2 and 3, as briefed by your PTI. | 19 / 10 kg · 1 hour 45 minutes |
| 6 · Build repeatability under load | 4 km loaded march in 50 minutes (4.8 km/h). | 2 × 1 km, each in under 7 minutes. Rest 5 minutes between the two efforts. | Conduct RMTs 1, 3, 4 and 7, as briefed by your PTI. | 21 / 11 kg · 2 hours |
| 7 · Consolidate the full distance | 4 km loaded march in 50 minutes (4.8 km/h). | 2 km at individual best effort, under PTI direction. | Conduct RMTs 4 and 5, as briefed by your PTI. | 23 / 12 kg · 2 hours |
| 8 · Deload and prepare | Deload week: mobility and flexibility. | Recovery week | Mobility and flexibility | As briefed |
| 9 · Rehearse the task demands | 4 km loaded march in 50 minutes (4.8 km/h). | 2 km at individual best effort, under PTI direction. | Conduct RMTs 5, 6 and 7. For RMT 6 (repeated lift and carry), complete 16 shuttles. Your PTI briefs the task load, distance and handling. | 27 / 14.5 kg · 2 hours |
| 10 · Complete the build-up | 4 km loaded march at 4.8 km/h (50 minutes). | 2 km at individual best effort, under PTI direction. | Conduct RMTs 1, 2, 4, 6 and 7, as briefed by your PTI. | 31 / 17.5 kg · 2 hours 30 minutes |
| Week | Bergan | Daysack | Webbing | Rifle | Phase 1 | Phase 2 |
|---|---|---|---|---|---|---|
| 1 | 6 | 4.5 | 0 | 0 | 10.5 | 4.5 |
| 2 | 7 | 5 | 2 | 0 | 14 | 7 |
| 3 | 8 | 5.5 | 3 | 0 | 16.5 | 8.5 |
| 5 | 9 | 6 | 4 | 0 | 19 | 10 |
| 6 | 10 | 6.5 | 4.5 | 0 | 21 | 11 |
| 7 | 11 | 7 | 5 | 0 | 23 | 12 |
| 9 | 12.5 | 6 | 4 | 4.5 | 27 | 14.5 |
| 10 | 13.5 | 7 | 6 | 4.5 | 31 | 17.5 |
Ten weeks of loaded marching, Phase 2 conditioning and representative military task (RMT) practice. Weeks 4 and 8 are recovery weeks.
Use it within your unit PT programme. Your PTI confirms the starting point, route, equipment and workload alongside other training, sport and duty demands. Follow any medical restrictions and have your PTI agree adjustments before using loaded or best-effort work.
Phase 1: loaded marching at the distance, pace and total load shown for your week. Phase 2: shorter conditioning efforts using the lower Phase 2 load. These are loaded training targets, so do not treat them as unloaded SCA running sessions.
RMT practice: RMT 1 is the loaded movement in Phases 1 and 2. Your PTI demonstrates the selected tasks and confirms loads and recovery periods.
Check footwear, pack fit and the weight of your kit before starting. Complete the PTI-led warm-up and preparation for the planned tasks. After training, use the directed cool-down and check any rubbing or equipment problems before the next session.
Session durations are approximate. Follow the listed recovery between repeated 1 km efforts and your PTI’s transitions between phases. Check training safety for the conditions on the day.
After the build-up, review readiness and assessment timing with your RAPTCI. Confirm your current role-specific standard, dress, equipment, weighing method, task sequence and recovery periods before the test.
Weekly loads and timings are training targets. Confirm assessment standards with your RAPTCI.
6 MI