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I've just been to my interview at Woolwich with the RA and during my interview with the Colonel there I asked "What should I do to make the most of my time between now and RMAS should I be successful at RCB?".
One aspect of his answer was "Get as fit as possible". That suits me down to the ground as a) I love PT and b) I'm a personal trainer anyway so know what I'm doing (supposedly!).

My question is that I need to know what kind of fitness. I'll list below my current assumptions:

Callisthenics (particularly press ups, sit ups and chins)
High-rep weight training/circuit training
Running (short fast (1-3 miles), longer distances (4-8 miles))
Repeated sprint work/varied pace running
Swimming

Should I include weighted running and/or running in boots? I have experience of both of these and am aware of the associated risks and how to minimise them. Also, what is the longest distance I should be capable of running with/without weight?

Basically I'm hoping anyone with experience of the PT programme at RMAS can help me out with some info.

FYI i've put my current fitness stats below:
1.5km time - 5:07
1.5 mile time - last recorded 9:15 (could probably hit +/- 9 now)
press ups - 80 in 2 mins
sit-ups - 100 in 2 mins
can run 7 min/miles over 4 miles
previously achieved running 6-8 miles in boots and runs of up to 3 miles with roughly 12lbs additional weight

I know fitness isnt the be-all and end-all but it gives me something to work on as I dont just want to sit and wait. I know I have the biggest hurdle to go yet (RCB)! Also I'm interested in the more challenging batteries within the RA (4/73, 148 bty) and know that the highest levels of fitness take years to build.

Any help/advice from those in the know is appreciated.

I was given some interesting advice from a Para Captain regarding this subject... He said he went in TOO fit - and the 'progressive' training programme at Sandhurst meant that his fitness levels dropped because he was not doing as much/pushing himself as hard as he was before RMAS. They want to see improvement.

Personally, I'm just going to make sure I'm well over the boundaries for sits and press etc., make sure I am at or around 8:00 for the 1.5 (remember, I am going for Para) but I'll probably just be doing long, slow runs to increase my endurance...But then what do I know? I'm not a personal trainer

Mike you're not wrong at all on this point. However, it can be avoided. If you're following a progressive program before RMAS, peaking say 3-4 weeks before it, you can then undertake light 'maintenance' training up until RMAS, just working on maintaining the gains you've made over the previous training period and allow the body to rest and recover. You can then follow another progressive regime where you can build on your current base and make further improvements. You are limited in the improvements you can make by factors like genetics/body structure but I doubt that it would be possible to achieve your genetic fitness limit on your own without outside asistance i.e. scientific support and many years of continous focused training with appropriate rest and recovery included.

I know my 1.5 mile time is one area that needs to be improved - would like to knock 30 secs off it at least (no mean feat). I'm mainly concerned with finding out the nature of PT at RMAS so I can replicate the distances/durations/intensities used. Knowing this will help me avoid overtraining and enable me to avoid the result you mentioned.

I know this all sounds just a tad involved (a vast understatement you're probably thinking!) but I like to be prepared and it gives me something to focus on when I need a distraction from the frustrations of work.