Make sure you can do it under 22minutes.... i went to pgac and beleive me its nothing like they say on the forms..... its 6x0.5mile laps but at the end of it you will do more laps and press ups they want at least 35 in a minute and same with sit ups the afco dont tell you this but you have a battle ...

well done

Right just been looking through and seems people have different opininions on how to get fit for pgac, so im going to tell you the training program ive been doing im not the fittest but im improving week in week out, oh and it requires commitment.


Home Circuit Training

25 press ups
25 crunches ...

well my opinion is you want to be eating carbs carbs and more carbs aim to eat roughly 6-8 grams of carbs to every Kg of your body weight but mix it up a bit cereal, bread, pasta etc. eat fish (not tuna) try cod, salmon, pollock. also for protein eat nuts not kp but mixed plain nuts. before running ...

righto lads just to clear up the pgac swimming test is straight after your bleep test (shuttle run) and its a 50 meter swim so my advice is make sure you are hittin the pool after you go for runs as you will notice how much it knackers you after running, and for any one who has no concept of ...

well peeps just been to afco and they put my PGAC back till may so plenty time for shins to heal im keeping up th Xtrainer and swimming so a massive worry off my shoulders

Devastated for you buddy. Keep your head up fella, get some none impact work done. Swimming etc. Don't get disheartened with it, this is a test ... how much do you want it? Enough to keep your head in and stay fit while your shinsplints heal?

Good Luck

yeh mate this is what i want always have ...

oh dear just been to doctors.......
i have shin splints

The medical is easy man nothing to worry about just make sure you can pee on demand lol, nah once you get there the first thing you will do is pee in a cup then you will see the doc who asks you questions about any illness or injuries you've had before, then he will weigh you and take your height ...

Hello

I passed my medical as ive already said ive now been giving my PGAC date for the 9th of March and i dont think im getting any fitter im doing 3mile runs 4 times a week as well as swimming and gym on days inbetween. Im eating the right food and drinking plenty of water ive stopped drinking ...

Hey all passed my medical yesterday been told my pgac is in febuary (no exact dates yet)
if any one can post a fitness plan for me id be gratefull:
At the moment im:

#Running 3 miles in 24.08mins
#35 press ups in a minute
#more than enough sit ups
#have not done bleep test but talked to gym manager ...

Thanks for all your replies i will take them into consideration
If any one can help with a day to dAY fitness plan i would be gratefull just at the min im pushing myself as hard as i can

Right im probably annoying some one now but can any one help me?
How far do you run in the bleep test?
How long does it last?
sorry for harping on but i really want to make sure im 100% ready for PGAC

mr man

yeh im running it on a treadmill at the moment,
the 2 miles i run i want to improve on but i will have to do 3mile in at the most 24mins which honestly im brcking it mate,
i dont know how long it is until my pgac thats what worries me as if i go to my medical on tuesday and they say right ...

alright

im not joining the marines but am training for the RAF Regiment,
i live in gosforth you any where near?