BEGINNER
LEVEL - BEGINNER
This programme is aimed at individuals who are unable to run for 30 minutes without stopping and are currently able to achieve level 1-6 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 1 | Ramp 1 | MSFT - Test |
| SESSION 2 | Run 1 | Run 2 | Run 3 | Run 4 |
| SESSION 3 | Live RunFit | Live RunFit | Live RunFit | Live RunFit |
| WEEK 5 | WEEK 6 | WEEK 7 | WEEK 8 | |
|---|---|---|---|---|
| SESSION 1 | Long Shuttles 1 | Hill 1 | Short Shuttles 2 | MSFT - Test |
| SESSION 2 | Run 5 | MSFT - Test | Run 5 | Run 6 |
| SESSION 3 | Live RunFit | Live RunFit | Live RunFit | Live RunFit |
| WEEK 9 | WEEK 10 | WEEK 11 | WEEK 12 | |
|---|---|---|---|---|
| SESSION 1 | Ramp 2 | MSFT - Test | Hill 2 | MSFT - Test |
| SESSION 2 | Run 7 | Long Shuttles 2 | Run 8 | |
| SESSION 3 | Live RunFit | Live RunFit | Live RunFit | Live RunFit |
