ADVANCED

LEVEL - ADVANCED
This programme is designed for individuals who regularly run for 30 minutes and can currently acheive level 9-11.7 on the MSFT.

AIM

These sessions have been devised to improve your running endurance and aerobic capacity. Complete the running sessions and RunFit live classes and you will be fully prepared for the MSFT.

You will need to test yourself regularly on the MSFT.

Within the running section, you will find a list of running podcasts through Spotify. Episode 1 is the MSFT. This test is the official test that will be used at the Assessment Centres.

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SESSION 1 MSFT - Test Short Shuttles 3 Ramp 3 MSFT - Test
SESSION 2 Run 7 Run 8 Run 9 Run 10
SESSION 3 Live RunFit Live RunFit Live RunFit Live RunFit
WEEK 5 WEEK 6 WEEK 7 WEEK 8
SESSION 1 Long Shuttles 3 Hill 1 Short Shuttles 3 MSFT - Test
SESSION 2 Run 11 MSFT - Test Run 12 Run 10
SESSION 3 Live RunFit Live RunFit Live RunFit Live RunFit
WEEK 9 WEEK 10 WEEK 11 WEEK 12
SESSION 1 Ramp 3 MSFT - Test Hill 3 MSFT - Test
SESSION 2 Run 11 Long Shuttles 3 Run 12
SESSION 3 Live RunFit Live RunFit Live RunFit Live RunFit

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