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  • Anyone on here have any tips for completing Part 3 of the DF fitness test? I'm NSR so there isn't a huge amount of experience of completing it in my unit as most of our courses only require Parts 1 and 2.

    My general fitness for Part 2 is a grade 3 and I require a grade 3 on the part 3 when I do it.

    I'm told that walking for 1 min and then jogging for the same length of time (repeat) is the best way of getting a passing time. I'm worried I'll just end up crawling while jogging and walking at an overall slower pace if I try that.

    Time required for a Grade 3 at my age is 1 hour 27 min.
    Last edited by Auldsod; 22 December 2022, 22:01.

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    • Originally posted by Auldsod View Post
      Anyone on here have any tips for completing Part 3 of the DF fitness test? I'm NSR so there isn't a huge amount of experience of completing it in my unit as most of our courses only require Parts 1 and 2.

      My general fitness for Part 2 is a grade 3 and I require a grade 3 on the part 3 when I do it.

      I'm told that walking for 1 min and then jogging for the same length of time (repeat) is the best way of getting a passing time. I'm worried I'll just end up crawling while jogging and walking at an overall slower pace if I try that.

      Time required for a Grade 3 at my age is 1 hour 27 min.
      Scout pacing like you suggest is the way unless you can run the lot. Play around with the run / walk intervals on the day. 87mins is a very long time and you should well be able to beat that. I have scout paced in and finished in well under an hour but that was run the first 2km and the last 2km and run 900m / walk 100m for the remaining 6km. I generally find that 2mins on 1min off is about the right pace for a comfortable 70mins without effort. If you are a grade 3 in Part 2 then 75mins should be well achievable without further training.

      A GPS watch is good for giving you your splits which will let you know if you need to kick it up a gear or slow down.

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      • Originally posted by Fantasia View Post

        Scout pacing like you suggest is the way unless you can run the lot. Play around with the run / walk intervals on the day. 87mins is a very long time and you should well be able to beat that. I have scout paced in and finished in well under an hour but that was run the first 2km and the last 2km and run 900m / walk 100m for the remaining 6km. I generally find that 2mins on 1min off is about the right pace for a comfortable 70mins without effort. If you are a grade 3 in Part 2 then 75mins should be well achievable without further training.

        A GPS watch is good for giving you your splits which will let you know if you need to kick it up a gear or slow down.
        Thanks a million. I'll give the scouting pacing a go. I've just walked the 10km route at a fast pace so as to see where my baseline is initially and I'll definitely need to add some running.

        I did note that grade 4 is definitely achievable without running. It gets very generous with regards time after grade 3.

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        • Originally posted by Auldsod View Post

          Thanks a million. I'll give the scouting pacing a go. I've just walked the 10km route at a fast pace so as to see where my baseline is initially and I'll definitely need to add some running.

          I did note that grade 4 is definitely achievable without running. It gets very generous with regards time after grade 3.
          I feel like, in your position, some basic practise will take you a long way. Build your way up with the weights and distance.

          Would always recommend strength training on top as well. Marching under load is much easier with a bit of muscle mass.

          Have a read of this: https://www.otpbooks.com/mike-prevos...ning-programs/

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          • The weight distribution (for me is also important). I like to put most of the weight (physical weights (wrapped up)) in the utility and ammo pouches of the vest.

            Then same at bottom of daysack.

            also I wear the lightest boots I have when doing so.

            Comment


            • Originally posted by Auldsod View Post
              Anyone on here have any tips for completing Part 3 of the DF fitness test? I'm NSR so there isn't a huge amount of experience of completing it in my unit as most of our courses only require Parts 1 and 2.

              My general fitness for Part 2 is a grade 3 and I require a grade 3 on the part 3 when I do it.

              I'm told that walking for 1 min and then jogging for the same length of time (repeat) is the best way of getting a passing time. I'm worried I'll just end up crawling while jogging and walking at an overall slower pace if I try that.

              Time required for a Grade 3 at my age is 1 hour 27 min.
              Bear in mind that if you get 1 hr 26 mins 55 secs your grade 2 and your right to aim for the 1 hr 27 mins, but you have up to 1 hr 44 mins (if your struggling). That is all assuming I have the most up to date figures.

              To get 1 hr 27 mins you need a 8.7 mins per km pace (and to maintain it). Bear in mind the locations can be hilly and as far as I know it has to be cross country (is at least in my location but no navigation required).

              I have a GPS watch that will give me my pace that I keep an eye on. As Fantasia says it’s a good investment.

              I also listen to music to take my mind off it

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              • Completed and passed. Thanks for all the advice. I required a grade 3 so I aimed for a grade 2 so as to make sure I wouldn't miss the cut. Surprised myself with a grade 1 (by just 30 seconds).

                The GPS watch and monitoring my pace and timings was key. I also burst myself for the last 2km or so which is something I wouldn't have done when practicing. Feeling it the last few days!

                Comment


                • Originally posted by Auldsod View Post
                  Completed and passed. Thanks for all the advice. I required a grade 3 so I aimed for a grade 2 so as to make sure I wouldn't miss the cut. Surprised myself with a grade 1 (by just 30 seconds).

                  The GPS watch and monitoring my pace and timings was key. I also burst myself for the last 2km or so which is something I wouldn't have done when practicing. Feeling it the last few days!
                  Well done!

                  Comment

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