Peoples times for RM 2.4km run!

Discussion in 'Sports and Adventure Training' started by SB146564, Nov 12, 2007.

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  1. On a treadmill my current time for 2.5km is 9mins 30secs.I do an extra .5 km because it really kills me off and gets me used to tryin to keep goin even though me insides are burnin.
    Any times from people that have passed out because I would like to know how well am doin or even how badly.
  2. You do not say whether you are male of female, or you age. I have included the timings for the RNFT which are currently in force for you.



    Under 25 11 mins 13 secs 9.10
    Under 30 11 mins 38 secs 9.04
    Under 35 12.mins 08 secs 8.07
    Under 40 12.mins 34 secs 8.01
    Under 45 13 mins 02 secs* 7.06
    Under 50 13 mins 34 secs* 6.10



    Under 25 13 mins 15 secs 7.03
    Under 30 13 mins 50 secs 6.07
    Under 35 14 mins 28 secs 6.02
    Under 40 15 mins 09 secs 5.05
    Under 45 15 mins 52 secs* 4.09
    Under 50 16 mins 41 secs* 4.03
  3. Ninja_Stoker

    Ninja_Stoker War Hero Moderator

    The required distance, as indicated, is 2.4 Km for the Pre Joining Fitness Test (PJFT), and RNFT if joining the Navy as a rating, so if you were doing an extra 0.5Km, that would be 2.9Km, not 2.5Km.

    Either way you are returning a reasonable time for the RN however, going by the title of this thread, it's about right for Royal Marines. You need to push the distance out to at least 4.8 Km initially, increasing to 8km runs 2-3 times per week leading up to PRMC.
  4. In all honesty mate, I wouldnt count on your treadmill run time being the same as your outdoor run time. Taking into consideration the different muscle groups you will use, weather conditions, temperature and the varying gradient of the road your running - they can all affect your run time. Personally I hate bloody treadmills and would much rather be out in the fresh air, pounding the streets!!

    Get onto THIS and measure out your 1.5 miles, then get out and run it.

    I havent done this test in ages, but now at 31 years old I wouldnt expect to get over 9 - 9.5 minutes.
  5. OP be carefull not to do too much distance on the treadmill. Its soft so easy on the joins but can lead to shinsplints where the muscle starts to seperate from the bone. Very sore. Better to do some road milage (measure a route on an OS map to time a distance accurately) and a bit of x-country.

    good luck.
  6. Ninja_Stoker

    Ninja_Stoker War Hero Moderator

    Yep, good points, I missed the fact that they were treadmill runs- "proper" outdoor runs are what is required.
  7. Thanks for that guys, Is the POC times any different to the PRMC times. Also, I thought the time for the 2.4 km run was under 10mins for the POC. I have been told hundreds of different times and also how many sit-ups, pull ups and press ups you have to do for the POC. Anyone know the real amounts.
  8. Ninja_Stoker

    Ninja_Stoker War Hero Moderator

    Erm, off the top of my head...

    Potential Officers Course (POC)

    The POC is designed to see whether you are likely to meet the challenge. It is a gruelling test of your physical fitness, and we are assessing your determination and commitment.
    But we are looking for a little more than that: your leadership potential and intelligence, how you communicate and whether you can keep a sense of humour even when exhausted. Can you think on your feet when the going gets tough?
    The POC also gives you the opportunity to find out more about us. By the end, you will have had a taste of life as a Young Officer in training. It is also a unique chance to learn a lot about yourself and your strengths and weaknesses.

    The POC takes place at the Commando Training Centre Royal Marines (CTCRM), Lympstone, Devon. The base is situated on the banks of the Exe estuary, 8 miles south-east of Exeter.
    Courses run approximately twice a month throughout the year increasing in frequency between March and July. The POC lasts for 52 hours spread over 3 days from 0900 Monday to lunchtime Wednesday.

    Before you arrive

    You will receive comprehensive joining instructions 3 – 4 weeks prior to the course providing all administrative details and a rail warrant if you requested one. If you want to give your best on the POC, thorough preparation is vital. The POC DVD, available from your Careers Officer, will expand on all areas of the course outlined here.


    0800 - Arrival

    You are required to arrive at CTCRM no later than 0800 on Monday. Candidates are advised to turn up on the Sunday if travelling some distance. Take this initial opportunity to get to know other members of the course, since you will need to work as a team over the next 48 hours. Passing the POC is about meeting a standard – the standard demanded of a potential Royal Marines Officer – not competing with the others. You will be met by the Course Supervisor in the Mess at 0900 for an informal brief prior to the course commencing. Once you have been briefed by the Course Supervisor you will be issued with kit and then have your course photograph taken. This is followed by a presentation from the Course Officer detailing the content of the POC which you will experience over the following 2 days.

    1145 – Royal Marines Fitness Assessment (RMFA)

    You will move to the gymnasium to undertake the Royal Marines Fitness Assessment (RMFA). To begin with, the Physical Training Staff will brief you on the way you will be expected to conduct yourself during the RMFA. You will then begin the Assessment, which consists of the following (IMPORTANT: READ THE EXERCISE TECHNIQUES DETAILED BELOW AND TRAIN ACCORDINGLY) :

    ï¬ Progressive Shuttle Run (the ‘Bleep’ Test) - You will run between 2 lines, 20 metres apart, at a pace dictated by bleeps, beginning at ‘level 1’. Each level has several ‘shuttles’ at the same pace and the pace quickens at the start of each new level. Although part of the overall RMFA, this test has a separate pass mark and you must keep up with the bleeps and reach level 11.0 as a minimum. A result of ‘level 15 shuttle 5’ will gain maximum points for the purposes of the RMFA. The first few levels serve as the warm-up for the Shuttle Run itself. Candidates must take care to wear non-slip trainers to aid turning at the end of each shuttle.

    ï¬ Press-up Test – The duration of the test is 2 minutes, 60 press-ups will get you maximum points. The body must be kept straight at all times, the chest will be lowered to meet another student’s fist, you must then fully lock out the arms on the upward motion. Your hands will be shoulder width apart and your elbows must be kept into your side, poor form will result in you being stopped.

    ï¬ Sit-up Test – Once again the test will last for 2 minutes, 85 repetitions will get you maximum points. Your feet will be held by a partner, your fingers must stay in contact with your temples and your elbows must make contact with the mat on the rearward motion and come up to touch the knees on the upward motion, your knees must be kept together, poor form will result in you being stopped.

    ï¬ Pull-up Test – This exercise will be carried out on the wooden beam. You will adopt an “overhand grasp†your body will hang straight and then be pulled up until your chin is over the beam. The exercise will be done to the commands of “bend and stretch†this is to ensure strictness and prevent the use of momentum, you will be told to “drop off†if you do not stay in time. To gain maximum points you must achieve 16 repetitions.

    All 4 RMFA tests have a maximum score of 100 points each. The overall RMFA pass mark is 180 out of 400 points (160 for RM Scholars). Any candidate scoring below 180 points on the overall RMFA will be withdrawn from the course.

    1400 - Weapons Presentation

    You will taken for a Specialist Weapons brief by a member of the POC team, you will also get a chance to have a ‘Hands on’ with some of the weapons displayed.

    1530 – Essay and Interview

    Next, the emphasis changes from physical to mental prowess, as you will write a short essay on a current affairs topic. You will be given a choice of at least two subjects, a time limit of 1 hour and a maximum of 2 sides of A4. What we are looking for – apart from accurate grammar and spelling – is your ability to reason, justify your arguments and communicate clearly on paper. Your knowledge of current defence related issues is important. As a Royal Marines Officer you could be involved in one of them, not just read about it in the papers. During the essay the Course Officer or Assisting Officer will take each candidate aside for a short individual interview. This will help them get to know you, assess your level of Corps knowledge and to find out why you want to join the Royal Marines as an Officer.


    0720 – Confidence Tests & Bottom Field Session

    After breakfast, you will be met by the Course Supervisor and taken for a thorough warm up prior to beginning the morning’s physical activities. You will then receive a demonstration of the “Commando slide†and “punch into the net†obstacles of the “Tarzan Assault Courseâ€. The course will then be expected to complete both obstacles, allowing the POC staff to gauge candidates’ confidence to operate effectively at heights. The course will then be led to the bottom field where they will receive a demonstration of how to tackle each obstacle on the Assault Course. On completion of the demonstration it will be your turn to do a ‘timed run’. Then you will be split into teams for the log race, where each team has to carry a log around the course without it touching the ground. For some of the obstacles, you will be the team leader, for others a team member – and on other obstacles there will be no leader designated. First you will have a short time in which to work out how you are going to tackle each obstacle. You will then have to brief your team clearly and positively before putting your plan into action. It will test your drive and assertiveness, how well you communicate under pressure, and how well you work as a team member when someone else is leading. Next you will undertake 2 Fireman’s carries – 200m in under 90 seconds and 100m in under 45 seconds.

    You will then get cleaned up and eat a pasta lunch in the Officers’ Mess. After a strenuous morning you are encouraged to use this meal as an opportunity to fuel and fully hydrate your body prior to the afternoon’s activities. IT IS ESSENTIAL THAT YOU EAT AND DRINK AS MUCH AS YOU CAN THROUGHOUT THE COURSE, OTHERWISE YOUR BODY WILL RUN OUT OF FUEL.

    1130 – Lecturette

    For a Royal Marines Officer, the ability to communicate with others is vital. With this in mind, you will be expected to deliver a three-minute lecturette to your fellow course members in a classroom. The subject will be the same for all candidates – Yourself – and you will not be allowed to use visual aids during the lecturette. The lecturette is designed to allow the POC staff to assess your ability to articulate and project your views confidently to a small audience. Careful planning is needed to do yourself justice in only three minutes.

    1230 – Endurance Course

    Following another quick change you will be taken to the local training area on Woodbury Common, three miles from Lympstone, for the start of the Endurance Course at 1300 hrs. The course – one of the Commando Tests – consists of a run of six and a half miles over varying terrain. The first two and a half miles will be run as a group over rough ground, including water pools and 5 sets of tunnels. There will be regular pauses for an explanation of how to tackle each obstacle. This is followed by a ‘Hare and Hounds’ race over one mile, where you will attempt to catch up with a member of the Training Team running at the front of the group. The final three miles are conducted as a squad run through the lanes back to CTCRM at 8 minute mile pace, don’t be surprised if the pace quickens towards the end. The Endurance Course tests exactly what the title suggests. Throughout, you will have to show not just physical fitness but the mental desire to keep going despite increasing fatigue.

    1530 – Discussion Exercise

    The final assessed activity on the POC is the Discussion Exercise, which takes place back in the Officers’ Mess. Controversial and topical issues are put forward for the group to debate. You are expected to participate fully and explain the reasoning behind the comments you make and expand upon other members’ ideas. In this exercise we are observing your interpersonal skills – how you articulate your point of view, how you listen to others and how you react to someone who disagrees with you. Remember that if you do not become involved, it is difficult for us to form a view on your qualities in this area.

    By 1630 the formally assessed phase of the course is complete. The rest of the afternoon and evening is spent cleaning the equipment you were issued on Monday and relaxing and enjoying the comforts of the Mess.

    1800 – Drinks in the Officers’ Mess

    Unless the Young Officer batch is training away from Lympstone, the second day ends with a chance to meet Young Officers currently under training. Over a drink or two in the Mess, they will tell you at first hand about the challenges and rewards of training. Make the most of the opportunity to talk to them. If you do, you will get more of a flavour of what might lie ahead if you pass the POC. After dinner the rest of the evening is free. It is wise to get an early night before the third day.


    0800 – Battle Swimming Test

    The first event of the final day is the Battle Swimming Test. Your performance in this test is not assessed; it is included in the POC so you can gain an insight into other physical aspects of training. Although swimming can be taught at CTCRM in training, it is beneficial for you to arrive with some ability particularly at breaststroke. If not a strong swimmer, a candidate should consider swimming lessons.

    0900 – Presentations

    Next follows a comprehensive presentation that concentrates on Royal Marines Young Officer training. You will also be briefed on Royal Marines careers, specialisations and methods of entry.

    1030 – Final Interview

    The POC ends with a final interview in which the Course Officer will give you your POC result. He will take you through your strengths and weaknesses as they have emerged over the past 48 hours, informing you whether:

    - You have been recommended to attend AIB.

    - You are advised to come back on another POC, for a further attempt, after a period of time.

    - You have been assessed as unsuitable for a commission in the Royal Marines.

    Whatever the outcome, you will receive a comprehensive brief from the Course Supervisor of your performance throughout the physical tests on the course. He will identify areas of strengths and weaknesses which will be used to formulate a future individual training programme.

    After the interview, by about midday, you will be free to leave. However, you are welcome to stay for lunch.

    By coming on a Potential Officers Course you will have had the chance to prove to us that you have got what it takes – the potential to become a Royal Marines Officer. But, just as important, you will have proved it to yourself. Do remember that despite the early emphasis on physical prowess, a career as a Royal Marines Officer is very much about your effective intellect.

    Hints and Tips

    1. The POC is a hard physical test. Do not underestimate the fitness required before arriving. Complete at least one run per week in boots two months prior to your course to allow your legs chance to adapt. As well as training for the RMFA it is important to increase the distance you run to prepare for the Endurance Course, as you will be working continuously for about 2 hours, after already having completed a 2 ½ hr assault course session earlier in the day.

    2. Be aware that running in boots is harder than in trainers. To run 8 min miles in boots, you must train at a faster pace in trainers – around 7 min mile pace.

    3. Eat well before, during and after your training sessions, and especially when you are on course, as candidates have been known to collapse due to low blood sugar levels.

    4. If you get an injury before the POC, let it heal properly. It is better to arrive slightly less fit and not injured than with an injury, as this may be exacerbated whilst at CTCRM.

    5. Learn about the Royal Marines before you arrive. Consider it like any job interview – you will be expected to answer questions on the Royal Marines, Commando Units and jobs you are likely to do after joining.
  9. cool, il be aiming for 2.4k in 11.13! my best is just over 10 mins, 10.05 i think
  10. Don't want to teach you to suck eggs, matey - but if you're training on a treadmill set the "incline" setting to 1. This is supposed to simulate running on a normal flat surface i.e Road!
    Hope this helps. :pukel:

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