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For general enquiries call 01158388100
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12 week programme

A 12-week training program designed to help build a level of fitness for anyone wishing to become a firefighter. It is made up of a series of steady-state runs, circuits, and strength workouts with periodic bleep tests to help measure progress.

12-week training programme - Flexibility exercises should be completed after each training session
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Fitness self-assessment (Practise bleep test) Circuit one Steady-state run (Duration: 30 minutes) Rest Circuit one Steady state-run (Duration: 30 minutes) Rest
2 Steady-state run (Duration: 30 minutes) Circuit one Pace tempo (Duration: 20 minutes) Rest Workout one Steady state-run (Duration: 30 minutes) Rest
3 Steady-state run (Duration: 33 minutes) Circuit one Pace tempo (Duration: 20 minutes) Rest Workout one Steady state-run (Duration: 33 minutes) Rest
4 Steady-state run (Duration: 33 minutes) Circuit one Pace tempo (Duration: 22 minutes) Rest Workout one Rest Fitness self-assessment (Practise bleep test)
5 Steady-state run (Duration: 33 minutes) and/or Workout two Pace tempo (Duration: 22 minutes) Circuit two Rest Workout two Fartlek (Duration: 20 minutes) Rest
6 Steady-state run (Duration: 33 minutes) and/or Workout two Pace tempo (Duration: 24 minutes) Circuit two Rest Workout two Fartlek (Duration: 20 minutes) Core + Balance exercises Rest
7 Steady-state run (Duration: 36 minutes) and/or Workout two Pace tempo (Duration: 24 minutes) Circuit two Rest Workout two Fartlek (Duration: 20 minutes) Core + Balance exercises Rest
8 Steady-state run (Duration: 36 minutes) and/or Workout two Pace tempo (Duration: 26 minutes) Circuit two Rest Workout two Rest Fitness self-assessment (Practise bleep test)
9 Steady-state run (Duration: 36 minutes) and/or Workout three Pace tempo (Duration: 26 minutes) Circuit three Rest Workout three Fartlek (Duration: 22 minutes) Core + Balance exercises Rest
10 Steady-state run (Duration: 36 minutes) and/or Workout three Pace tempo (Duration: 26 minutes) Circuit three Rest Workout three Fartlek (Duration: 22 minutes) Core + Balance exercises Rest
11 Steady-state run (Duration: 36 minutes) and/or Workout three Pace tempo (Duration: 28 minutes) Circuit three Rest Workout three Fartlek (Duration: 25 minutes) Core + Balance exercises Rest
12 Steady-state run (Duration: 40 minutes) or Workout three Pace tempo (Duration: 28 minutes) Circuit three Rest Workout three Rest Fitness self-assessment (Practise bleep test)