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)