Defence Pre-Entry is an eight-week foundation program for people beginning recruitment preparation or working towards a pre-entry fitness assessment. It develops a broader fitness base alongside assessment-relevant training, ideally with more than three months available before your target assessment.

Walking, intervals, change-of-direction running and total-body strength are organised into a clear weekly routine. Later weeks add an endurance-circuit session and extend the walking work. Benchmarking helps you identify what needs more attention before moving into a more individual or role-specific phase.

Who is this program for?

• People beginning defence recruitment preparation who need a structured fitness base.

• Applicants wanting to develop running, basic strength and muscular endurance together.

• People able to follow a regular walking, running and gym schedule appropriate to their current readiness.

What will you work on?

• Aerobic capacity through brisk walking, interval running and progressively extended activity.

• Shuttle and change-of-direction running alongside total-body strength.

• Muscular endurance and consistent assessment practice, with results recorded before and after.

How the program progresses

• Week 0: understand the planner, organise training and complete the baseline assessment.

• Weeks 1–3: establish walking and running work with two total-body strength sessions.

• Week 4: reduce activity to a lighter week of walking and strength.

• Weeks 5–7: combine two strength sessions, an endurance circuit, running intervals, shuttle work and extended walking.

• Week 8: reduce training and repeat the assessment to guide further preparation.

What do you receive?

• The complete eight-week interactive mobile program, with Week 0 orientation.

• A linked program map, weekly dashboards and return-to-week navigation.

• Running, gym and mixed-session warm-up options.

• Prescribed walking, running, strength and muscular-endurance sessions.

• Benchmark guidance for push-ups, cadence sit-ups, the beep test and a selected run or walk test.

• Editable test results, session notes, loads, effort and completion fields.

• Weekly reviews, reassessment and guidance for choosing the next phase.

  Delivery format: A downloadable interactive PDF designed for mobile use. Save the file and open it in Adobe Acrobat to use the editable fields. PDF-viewer support varies; this is not an app subscription.

What do you need?

• Gym access for the prescribed strength exercises, a safe running area and marker cones.

• Suitable timing and test audio for the nominated assessments, plus a repeatable course.

• A regular weekly training commitment and confirmation of the current official requirements for your chosen service and role.

What is not included?

• Official defence endorsement, recruitment advice or a guarantee of passing an assessment.

• Role-specific selection preparation, loaded-march programming or military skills training.

• Personal coaching, rehabilitation or individual changes based on assessment results.

  Important suitability note: This is a general training resource, not individual coaching, medical advice or a rehabilitation plan. If you have an injury, health concern or uncertainty about exercise suitability, obtain appropriate professional guidance before beginning.