The Army Pre-entry Fitness Assessment (PFA) can include push-ups, sit-ups, and the shuttle run. ADF Careers explains that fitness requirements vary by service and role, and candidates may be required to complete a PFA before entry.
Official source: ADF Careers fitness requirements.
This guide focuses on preparing for the shuttle run, often called the beep test. Always confirm your own current requirement with ADF Careers or your candidate manager.
Why the Beep Test Feels Different
The beep test is not the same as a normal run. You run back and forth over 20 metres, matching a timed audio track that gets faster each level.
It tests:
- Aerobic fitness.
- Acceleration.
- Deceleration.
- Turning efficiency.
- Pacing under pressure.
Candidates who only jog at one pace often struggle when the test speed increases.
Training Principle 1: Build a Base
If your general fitness is low, jumping straight into hard shuttle sessions can create injury risk. Start with easy running, cycling, swimming, or brisk walking.
Base sessions should feel controlled. You should finish knowing you could have done more.
Example:
- 20-30 minutes easy effort.
- 2-3 times per week.
- Add 5 minutes every 1-2 weeks if recovery is good.
Training Principle 2: Practise the Actual Test Skill
The beep test has a skill component. Turning efficiently saves energy.
Practise:
- Touching or crossing the line under control.
- Pivoting without wide loops.
- Relaxed shoulders.
- Shorter, faster steps near the turn.
- Smooth acceleration after the turn.
Do not sprint the early levels. The early pace should feel easy.
Training Principle 3: Use Intervals
Intervals bridge the gap between easy running and test intensity.
Starter session:
- Warm up for 10 minutes.
- 8 rounds: 30 seconds hard, 60 seconds easy.
- Cool down for 5-10 minutes.
Progression:
- Move to 10-12 rounds.
- Then reduce easy recovery to 45 seconds.
- Then use 30 seconds hard, 30 seconds easy.
Keep one or two repetitions in reserve. Training should build you, not bury you.
Six-Week Beep Test Plan
Week 1
- 2 easy runs.
- 1 short interval session.
- 1 technique session with 20-metre turns.
Week 2
- 2 easy runs.
- 1 interval session.
- 1 submaximal beep test practice to learn pacing.
Week 3
- 1 easy run.
- 1 longer easy session.
- 1 interval session.
- 1 turn technique session.
Week 4
- 1 easy run.
- 1 interval session.
- 1 controlled beep test rehearsal.
- 1 recovery session.
Week 5
- 1 easy run.
- 1 sharper interval session.
- 1 test-specific shuttle session.
- 1 recovery session.
Week 6
- Reduce volume.
- Keep short, sharp efforts.
- Avoid new exercises.
- Test when rested.
Add Strength Work
Better strength helps you brake, turn, and accelerate.
Use:
- Squats.
- Lunges.
- Step-ups.
- Calf raises.
- Core work.
Keep strength training sensible during test preparation. Heavy leg sessions too close to a beep test rehearsal can reduce performance.
Common Mistakes
Sprinting Early
The early levels should not feel like a race. Save energy for later.
Never Practising Turns
Wide turns waste distance and energy. Practise tight, controlled turns.
Testing Every Day
The beep test is demanding. Testing constantly leaves you tired but not necessarily fitter.
Ignoring Push-ups and Sit-ups
The PFA is not only the shuttle run. Keep push-ups and sit-ups moving while you improve running fitness.
How ArmyPath Helps
ArmyPath is a free independent preparation app for Australian Army candidates. It includes PFA fitness tracking, role exploration, Kapooka preparation, study modules, scenario practice, mental resilience tools, and readiness tracking.
Try ArmyPath free at army.selectionready.com.au
SelectionReady and ArmyPath are independent preparation tools. They are not authorised, endorsed, or affiliated with the Australian Defence Force, Australian Army, ADF Careers, or any government agency. Always verify current requirements with official ADF Careers sources.