6 MI · TRAINING
Choose a focus. Train consistently. Record your progress.
6-WEEK DEVELOPMENT BLOCK
Build comfortable running volume and controlled interval work towards the 2 km aerobic assessment.
Aerobic development · Week 1 · Establish a baseline
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Establish a baseline Build comfortable running volume and controlled interval work towards the 2 km aerobic assessment.
6 × 1 minute running at RPE 6–7; 90 seconds walking or easy jogging between efforts.
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Increase duration only when the previous week was comfortable and recovery is normal. Repeat a week rather than force the next progression.
If you use MSFT or A3, ask your PTI to adapt the aerobic work to that assessment and any medical restrictions. This running plan does not prescribe A3 testing or replace medical advice.
| Week | Session A | Session B |
|---|---|---|
| 1 · Establish a baseline | 6 × 1 minute running at RPE 6–7; 90 seconds walking or easy jogging between efforts. | 20 minutes easy at RPE 3–4, using walk–jog intervals if needed. |
| 2 · Build repeatability | 7 × 1 minute at RPE 6–7; 90 seconds easy recovery. | 22 minutes easy at RPE 3–4. |
| 3 · Extend the efforts | 6 × 90 seconds at RPE 6–7; 90 seconds easy recovery. | 25 minutes easy at RPE 3–4. |
| 4 · Lighter week | 4 × 1 minute at RPE 6; 90 seconds easy recovery. | 18 minutes easy at RPE 3–4. |
| 5 · Sustain quality | 5 × 2 minutes at RPE 7; 2 minutes easy recovery. | 28 minutes easy at RPE 3–4. |
| 6 · Consolidate | 4 × 1 minute at RPE 6 early in the week; 90 seconds easy recovery. | 20 minutes easy, or recovery if your PTI has scheduled an assessment. Allow at least 48 hours after the last hard session before assessment. |
Six-week plans for aerobic fitness, hex-bar deadlift, press-ups and pull-ups. Agree your starting point with your PTI; follow medical restrictions.
Agree the starting point and weekly workload with your PTI. Use one aerobic focus and/or selected strength work within existing sessions. If combining deadlift, press-up and pull-up work, build them into the same two strength sessions and reduce accessories; do not add six extra sessions to unit PT.
Warm up for 8–10 minutes, including easy movement and progressively lighter-to-working practice sets for lifting. Finish with about 5 minutes of easy movement. Allow at least 48 hours between hard sessions for the same muscle groups and adjust around Wednesday sport, loaded marching and duty demands.
RPE means perceived effort on a 0–10 scale. Easy aerobic work is about 3–4, controlled intervals about 6–7. For lifting, RPE 6 is approximately 4 good repetitions in reserve, RPE 7 about 3 and RPE 8 about 2. These estimates guide load selection; technique takes priority.
Week 4 reduces volume; week 6 reduces fatigue before a PTI-led review. Repeat or reduce a week if recovery is poor. Follow medical restrictions; ask your PTI or clinician before using a plan if you are injured, returning from illness or not accustomed to this activity.
Use your fitness card to record each SCA element separately against the v4.0 levels. Improvement in one element does not create an overall SCA grade. Your PTI decides when and how a formal assessment is delivered.
6 MI