Free plans / 15m police test

Bleep Test Training Plans:
4, 8 and 12 Weeks to Level 5.4

Pick the plan from where you start, not from when your test is. If you already reach level 5 on a 15m bleep test, use the 4-week plan. If you reach level 4, use the 8-week plan. If you stop earlier, or cannot yet jog for 15 minutes, use the 12-week plan. All three build towards 35 shuttles (525 metres, about 3m 35s), with three running sessions a week, rest days between them and a lighter test week.

These are free, general plans written by us, not an official programme. For the technique behind them (turning on the line, pacing, why intervals help), read how to train for Level 5.4. Updated 6 October 2026.

General training information, not medical advice. Stop if you feel pain, dizziness or chest discomfort, and see a GP before you start if you have a health condition, an injury or are pregnant. No tool can guarantee a pass.

Target

Level 5.4

35 shuttles, 525 m

Turns

before you reach 5.4

Official advice

Up to 6 wks

joiningthepolice.co.uk

Running days

3 a week

rest day between each

What every plan is built from

Five kinds of session. The first two come straight from the official recruitment site's training advice; the shuttle sets use the test's own level paces, so you practise the exact speeds you will meet.

1. Steady runs

joiningthepolice.co.uk suggests a 5 minute warm-up, 15 to 20 minutes at a steady pace, then a cool-down. We take steady to mean a pace you could still talk at. This builds the aerobic base the later levels draw on.

2. Intervals

The same site suggests a 5 minute warm-up, then 30 seconds of hard running and 30 seconds of walking, ten times, then a cool-down. It says interval training simulates what your body goes through in the bleep test. The 8 and 12-week plans start with fewer repeats and build to ten.

3. Shuttle sets at level pace

A set of shuttles on a measured 15 m course in time with the beeps for one level, for example 1 x 8 shuttles at level 4 pace (120 m, about 46 s each). Use the free simulator or any 15m recording and start it at the right point, or time yourself against the seconds per shuttle in the table below. Walk back slowly between sets: about 90 seconds, or until your breathing settles.

4. Simulator checks

Two or three times in each plan, a run from level 1 towards 5.4 to see where you are. Stop when you miss the line twice in a row: that is a common way to end a practice run, but your force's rules on the day may differ. Record the shuttle count, not just the level.

5. Strength and rest

NHS guidance for adults is to do strengthening activity that works the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week. joiningthepolice.co.uk suggests adding press-ups and crunches to the end of runs. The plans pencil in two short strength sessions a week, for example squats, lunges, calf raises, press-ups and a plank, stopping each before your form breaks down. Rest days are part of the plan, not a gap in it.

The level paces used in the plans

Computed from the 15m protocol table the site uses (the same numbers as our simulator). The College of Policing rounds these times slightly differently, for example 5.6 seconds at level 4, but both versions add up to about 3m 35s to 5.4. The full chart to level 13 is on the bleep test levels page.

15m bleep test levels 1 to 5: seconds per shuttle, shuttles, metres and time per level
Level	Seconds per shuttle	Shuttles in level	Metres in level	Time for the full level	Average speed
1	6.83 s	7	105 m	about 48 s	7.9 km/h
2	6.36 s	8	120 m	about 51 s	8.5 km/h
3	6.11 s	8	120 m	about 49 s	8.8 km/h
4	5.75 s	8	120 m	about 46 s	9.4 km/h
5	5.43 s	9	135 m	about 49 s	9.9 km/h

Level 5 has 9 shuttles; the pass mark comes after the 4th. "5.4" means level 5, shuttle 4: it is not a decimal.

Which plan? Start from your real level

Do one honest run first. Warm up, mark out 15 metres with a tape, run the free 15m simulator from level 1 and stop when you miss the line twice in a row. If you cannot do a run yet, the readiness calculator gives a rough estimate from your running and 5k time instead. Then find your row.

Which training plan to choose from your simulator result
Your simulator run	Short of 5.4 by	Suggested plan
Stopped in level 1 or 2 (1 to 15 shuttles)	20 to 34 shuttles (300 to 510 m)	12-week plan
Stopped in level 3 (16 to 23 shuttles)	12 to 19 shuttles (180 to 285 m)	12-week plan (or 8 weeks if you already run regularly)
Reached level 4 (24 to 31 shuttles)	4 to 11 shuttles (60 to 165 m)	8-week plan
Reached 5.1 to 5.3 (32 to 34 shuttles)	1 to 3 shuttles (15 to 45 m)	4-week plan
Reached 5.4 or beyond (35+ shuttles)	0	4-week plan, to build a margin and stay sharp

Two checks override the table

If you cannot jog for 15 minutes without stopping, use the 12-week plan whatever the simulator says. If you are carrying an injury, see a GP or physiotherapist before any plan.

The bands are ours

They are a simple rule of thumb by shuttles, not a prediction. People improve at very different rates, so the checks inside each plan tell you whether to move on, repeat or step back.

Test sooner than the plan?

Start the plan at the week that leaves the final test week intact, rather than squeezing two weeks into one. If that means skipping most of the base, read the section on test dates below.

Free plan

4-week plan to Level 5.4

Use it if: You already reach level 5 on the simulator (32 to 34 shuttles), or you pass 5.4 and want a margin before a test that is close.

Sessions A, B and C go on separate days with at least one rest day between running days. Warm up before every session (5 minutes of easy jogging and some leg mobility) and cool down after.

Week 1

Baseline and level 5 pace

Session A: Simulator check: warm up, then run the free 15m simulator to 5.4, or stop when you miss the line twice in a row. Write down the shuttle count.
Session B: 3 x 8 shuttles at level 4 pace (120 m, about 46 s each) then 3 x 4 shuttles at level 5 pace (60 m, about 22 s each). Total: 36 shuttles, 540 m of shuttle running.
Session C: Steady run, 20 minutes at a pace you could talk at (5 minute warm-up and cool-down)

Also: Strength twice (see the building blocks above). At least one rest day between running days.

Week 2

More time at level 5

Session A: 2 x 8 shuttles at level 4 pace (120 m, about 46 s each) then 5 x 4 shuttles at level 5 pace (60 m, about 22 s each). Total: 36 shuttles, 540 m of shuttle running.
Session B: Intervals: 5 minute warm-up, then 10 x (30 s hard run + 30 s walk), cool-down
Session C: Steady run, 20 minutes at a pace you could talk at (5 minute warm-up and cool-down)

Also: Strength twice. Keep the turn on the line in every shuttle set.

Week 3

Rehearsal with a margin

Session A: Simulator check: warm up, then run the free 15m simulator to 5.4, then carry on to 6.1 only if you feel in control, or stop when you miss the line twice in a row. Write down the shuttle count.
Session B: 3 x 9 shuttles at level 5 pace (135 m, about 49 s each). Total: 27 shuttles, 405 m of shuttle running.
Session C: Steady run, 15 to 20 minutes at a pace you could talk at (5 minute warm-up and cool-down)

Also: Strength once, lighter than before.

Week 4 (test week)

Fresh legs

Session A: Early in the week: 2 x 8 shuttles at level 4 pace (120 m, about 46 s each) then 2 x 4 shuttles at level 5 pace (60 m, about 22 s each). Total: 24 shuttles, 360 m of shuttle running.
Session B: Easy 15 minute jog with five or six relaxed turns at the end.
Session C: Rest for the two days before the test. Test day.

Also: No strength work this week.

Free plan

8-week plan to Level 5.4

Use it if: You reach level 4 on the simulator (24 to 31 shuttles) and can jog for 15 to 20 minutes without stopping.

Sessions A, B and C go on separate days with at least one rest day between running days. Warm up before every session (5 minutes of easy jogging and some leg mobility) and cool down after.

Week 1

Turns and level 3 pace

Session A: Turn drill (10 slow turns each way on a 15 m line), then 3 x 8 shuttles at level 3 pace (120 m, about 49 s each). Total: 24 shuttles, 360 m of shuttle running.
Session B: Steady run, 15 to 20 minutes at a pace you could talk at (5 minute warm-up and cool-down)
Session C: Intervals: 5 minute warm-up, then 6 x (30 s hard run + 30 s walk), cool-down

Also: Strength twice. Rest days between running days.

Week 2

Build the shuttle volume

Session A: 4 x 8 shuttles at level 3 pace (120 m, about 49 s each). Total: 32 shuttles, 480 m of shuttle running.
Session B: Steady run, 20 minutes at a pace you could talk at (5 minute warm-up and cool-down)
Session C: Intervals: 5 minute warm-up, then 8 x (30 s hard run + 30 s walk), cool-down

Also: Strength twice.

Week 3

Level 4 pace

Session A: 3 x 8 shuttles at level 4 pace (120 m, about 46 s each). Total: 24 shuttles, 360 m of shuttle running.
Session B: Steady run, 20 minutes at a pace you could talk at (5 minute warm-up and cool-down)
Session C: Intervals: 5 minute warm-up, then 10 x (30 s hard run + 30 s walk), cool-down

Also: Strength twice.

Week 4

First check

Session A: Simulator check: warm up, then run the free 15m simulator to 5.4, or stop when you miss the line twice in a row. Write down the shuttle count.
Session B: Steady run, 20 minutes at a pace you could talk at (5 minute warm-up and cool-down)
Session C: 4 x 8 shuttles at level 4 pace (120 m, about 46 s each). Total: 32 shuttles, 480 m of shuttle running.

Also: Strength once. If the check stopped in level 3 or earlier, repeat weeks 3 and 4 before going on.

Week 5

Add level 5

Session A: 3 x 8 shuttles at level 4 pace (120 m, about 46 s each) then 3 x 4 shuttles at level 5 pace (60 m, about 22 s each). Total: 36 shuttles, 540 m of shuttle running.
Session B: Steady run, 20 to 25 minutes at a pace you could talk at (5 minute warm-up and cool-down)
Session C: Intervals: 5 minute warm-up, then 10 x (30 s hard run + 30 s walk), cool-down

Also: Strength twice.

Week 6

Level 5 under fatigue

Session A: 2 x 8 shuttles at level 4 pace (120 m, about 46 s each) then 5 x 4 shuttles at level 5 pace (60 m, about 22 s each). Total: 36 shuttles, 540 m of shuttle running.
Session B: Steady run, 20 to 25 minutes at a pace you could talk at (5 minute warm-up and cool-down)
Session C: 3 x 9 shuttles at level 5 pace (135 m, about 49 s each). Total: 27 shuttles, 405 m of shuttle running.

Also: Strength twice.

Week 7

Rehearsal with a margin

Session A: Simulator check: warm up, then run the free 15m simulator to 5.4, then carry on to 6.1 only if you feel in control, or stop when you miss the line twice in a row. Write down the shuttle count.
Session B: Steady run, 20 minutes at a pace you could talk at (5 minute warm-up and cool-down)
Session C: 4 x 4 shuttles at level 5 pace (60 m, about 22 s each). Total: 16 shuttles, 240 m of shuttle running.

Also: Strength once, lighter.

Week 8 (test week)

Fresh legs

Session A: Early in the week: 2 x 8 shuttles at level 4 pace (120 m, about 46 s each) then 2 x 4 shuttles at level 5 pace (60 m, about 22 s each).
Session B: Easy 15 minute jog with a few relaxed turns.
Session C: Rest for the two days before the test. Test day.

Also: No strength work this week.

Free plan

12-week plan to Level 5.4

Use it if: You stop before the end of level 3 (23 shuttles or fewer), you cannot yet jog for 15 minutes, or you are coming back after a long break.

Sessions A, B and C go on separate days with at least one rest day between running days. Warm up before every session (5 minutes of easy jogging and some leg mobility) and cool down after.

Week 1

Start moving

Session A: Run-walk session following the NHS Couch to 5K app (do its week in order; repeat a week if you need to)
Session B: Run-walk session following the NHS Couch to 5K app (do its week in order; repeat a week if you need to)
Session C: Walking turn drill (10 slow turns each way on a 15 m line), then 3 x 4 shuttles at level 1 pace (60 m, about 27 s each).

Also: Strength twice, short and easy. A rest day after every running day.

Week 2

Start moving

Session A: Run-walk session following the NHS Couch to 5K app (do its week in order; repeat a week if you need to)
Session B: Run-walk session following the NHS Couch to 5K app (do its week in order; repeat a week if you need to)
Session C: Turn drill, then 4 x 4 shuttles at level 1 pace (60 m, about 27 s each). Total: 16 shuttles, 240 m of shuttle running.

Also: Strength twice.

Week 3

A full level

Session A: Run-walk session following the NHS Couch to 5K app (do its week in order; repeat a week if you need to)
Session B: Run-walk session following the NHS Couch to 5K app (do its week in order; repeat a week if you need to)
Session C: Turn drill, then 3 x 7 shuttles at level 1 pace (105 m, about 48 s each). Total: 21 shuttles, 315 m of shuttle running.

Also: Strength twice.

Week 4

A full level

Session A: Run-walk session following the NHS Couch to 5K app (do its week in order; repeat a week if you need to)
Session B: Run-walk session following the NHS Couch to 5K app (do its week in order; repeat a week if you need to)
Session C: 4 x 7 shuttles at level 1 pace (105 m, about 48 s each). Total: 28 shuttles, 420 m of shuttle running.

Also: Strength twice. Lighter week if anything aches.

Week 5

Level 2 pace

Session A: Run-walk session following the NHS Couch to 5K app (do its week in order; repeat a week if you need to)
Session B: 3 x 8 shuttles at level 2 pace (120 m, about 51 s each). Total: 24 shuttles, 360 m of shuttle running.
Session C: Run-walk session following the NHS Couch to 5K app (do its week in order; repeat a week if you need to)

Also: Strength twice.

Week 6

First check

Session A: Run-walk session following the NHS Couch to 5K app (do its week in order; repeat a week if you need to)
Session B: 4 x 8 shuttles at level 2 pace (120 m, about 51 s each). Total: 32 shuttles, 480 m of shuttle running.
Session C: Simulator check: warm up, then run the free 15m simulator to 5.4, or stop when you miss the line twice in a row. Write down the shuttle count.

Also: Strength twice. Expect this first check to stop well short of 5.4. It is a starting number, not a verdict.

Week 7

Level 3 pace

Session A: Continuous run of 15 minutes, or keep to the Couch to 5K week you have reached
Session B: 3 x 8 shuttles at level 3 pace (120 m, about 49 s each). Total: 24 shuttles, 360 m of shuttle running.
Session C: Run-walk session following the NHS Couch to 5K app (do its week in order; repeat a week if you need to)

Also: Strength twice.

Week 8

Level 3 volume

Session A: Steady run, 15 to 20 minutes at a pace you could talk at (5 minute warm-up and cool-down)
Session B: 4 x 8 shuttles at level 3 pace (120 m, about 49 s each). Total: 32 shuttles, 480 m of shuttle running.
Session C: Intervals: 5 minute warm-up, then 6 x (30 s hard run + 30 s walk), cool-down

Also: Strength twice.

Week 9

Level 4 pace

Session A: Steady run, 20 minutes at a pace you could talk at (5 minute warm-up and cool-down)
Session B: 3 x 8 shuttles at level 4 pace (120 m, about 46 s each). Total: 24 shuttles, 360 m of shuttle running.
Session C: Intervals: 5 minute warm-up, then 8 x (30 s hard run + 30 s walk), cool-down

Also: Strength twice.

Week 10

Second check and level 5

Session A: Simulator check: warm up, then run the free 15m simulator to 5.4, or stop when you miss the line twice in a row. Write down the shuttle count.
Session B: 3 x 8 shuttles at level 4 pace (120 m, about 46 s each) then 2 x 4 shuttles at level 5 pace (60 m, about 22 s each). Total: 32 shuttles, 480 m of shuttle running.
Session C: Steady run, 20 minutes at a pace you could talk at (5 minute warm-up and cool-down)

Also: Strength twice. If the check stopped before level 4, talk to your force about your test date (see below).

Week 11

Rehearsal

Session A: 2 x 8 shuttles at level 4 pace (120 m, about 46 s each) then 4 x 4 shuttles at level 5 pace (60 m, about 22 s each). Total: 32 shuttles, 480 m of shuttle running.
Session B: Intervals: 5 minute warm-up, then 10 x (30 s hard run + 30 s walk), cool-down
Session C: Simulator check: warm up, then run the free 15m simulator to 5.4, or stop when you miss the line twice in a row. Write down the shuttle count.

Also: Strength once, lighter.

Week 12 (test week)

Fresh legs

Session A: Early in the week: 2 x 8 shuttles at level 4 pace (120 m, about 46 s each) then 2 x 4 shuttles at level 5 pace (60 m, about 22 s each).
Session B: Easy 15 minute jog with a few relaxed turns.
Session C: Rest for the two days before the test. Test day.

Also: No strength work this week.

Printing: use your browser's print option on this page, or copy the weeks you need into your phone's notes. If you want a plan written around your own level, injuries, kit and training days with a calendar file for every session, that is what the paid plan below does; the free plans above are complete without it.

Your next step

Know your starting point before you train

Check your readiness for free → Free A few questions on your running, 5k time and confidence give a rough estimated level against 5.4 and your likely weak spot. About 2 minutes, no account. Run the free 15m bleep test simulator → Free Plays the 15m shuttle beeps in your browser up to 5.4 or a specialist level, so you can find your current level and practise turning on the beep. No account needed.

Want the full set? The Fitness Pass Suite is £19.99, one payment, no subscription: the 6-week plan, the pass predictor and the weakness analysis. See exactly what is included.

Four starting points, worked through

Example situations to show how the choice works. They are illustrations, not real people or results.

Stopped at 2.6, test in 14 weeks

That is 13 shuttles, 22 short of 5.4 (330 m). The 12-week plan fits with two weeks spare. Use the spare weeks at the start: repeat Couch to 5K weeks that felt hard rather than racing ahead.

Stopped at 3.6, plays five-a-side weekly

21 shuttles, 14 short (210 m). Level 3 suggests the 12-week plan, but someone who already runs and turns in a weekly game could reasonably start the 8-week plan and use the week 4 check to confirm. If week 4 still stops in level 3, repeat weeks 3 and 4.

Reached 4.5, test in 8 weeks

28 shuttles, about 2m 56s of running. 7 shuttles (105 m) to find. The 8-week plan lines up exactly, with the test in week 8.

Reached 5.2, test in 3 weeks

33 shuttles, just 2 short (30 m). Start the 4-week plan at week 2 so the test still falls in the lighter final week. With a gap this small, how you pace levels 1 to 3 and how tightly you turn matter as much as fitness.

Fitting a plan around shifts

Many people training for the test already work shifts: specials, PCSOs, police staff, NHS and care workers, or serving officers preparing for a specialist level. The plans are written as Session A, B and C, not Monday, Wednesday and Friday, so they can move.

Keep the order, not the days

Do A, then B, then C, with a rest day between running days where you can. If a week runs over into the next, that is fine: push everything back rather than doubling up.

Put the shuttle session on your best day

The shuttle sets and simulator checks are the sessions that need fresh legs and a measured course. Put them on a rest day or before an early shift. Steady runs are the easiest to move around.

After nights, go easy

Treat the day after a night shift as an easy or rest day. A hard session on little sleep is more likely to go badly and leaves you more tired for the next one.

Missed a week? Repeat it

If a run of long shifts wipes out most of a week, repeat that week rather than jumping to the next. Losing a week is better than getting injured trying to catch up.

Only two days free?

Keep the shuttle session and one other, and add a 15 to 20 minute steady run where you can fit it, even on a working day. Expect the plan to take longer: add a week for every two that run short. Strength work can be ten minutes at home on any day.

When to re-test, and what to do with the number

Each plan has checks built in: weeks 1 and 3 of the 4-week plan, weeks 4 and 7 of the 8-week plan, and weeks 6, 10 and 11 of the 12-week plan. Make each check comparable with the last.

Same conditions

Same surface, same shoes, same warm-up, a measured 15 m, and not the day after a hard session or a night shift. The College says the official test must be indoors on suitable flooring, in PT kit, so practise on a non-slip surface in kit you can turn in.

Count shuttles

Write down total shuttles as well as the mark. Going from 4.6 to 5.2 is 4 shuttles, which is easier to see than "0.6". Our simulator saves your last result in this browser so the tools can show it back to you.

Then decide

Moved forward: carry on. Same number twice: repeat the last two weeks before moving on. Went backwards: check sleep, shifts and niggles, take an easier week, and if something hurts, get it looked at.

If your test date comes before the plan ends

Do not try to fit 12 weeks of work into 5. Doubling sessions is the quickest route to sore shins and a worse result. Instead:

Start the plan at the week that leaves the final, lighter week in place before your test.
Spend the time you have on shuttle sets at level 4 and 5 pace and on turning on the line, since those are the parts of the test you can sharpen quickly.
If your checks are still well short a few weeks out, ask your force about the date. Recruitment rules on attempts and retakes are set by each force; see what happens if you fail for what we have verified.
College of Policing guidance suggests forces consider mentoring or help with training and preparing for the test, and pacemakers for people with little experience of pacing. Ask whether your force runs practice sessions.

Safety

Red flags: when to stop the session

Stop now and get medical advice

Chest pain, tightness or discomfort
Feeling dizzy, faint or confused
Breathlessness that does not settle when you stop
A racing or irregular heartbeat that does not settle

The NHS says to call 999 for sudden chest pain or discomfort that does not go away, or chest pain with sweating, feeling sick, light-headedness or shortness of breath (NHS chest pain page).

Stop the session and rest

Pain that makes you limp or change how you run
Pain in a shin, knee, ankle or heel that gets worse as you go
A sharp pain on turning
Pain that is still there the next morning

If it has not cleared after a few days of rest, see a GP or physiotherapist before running again. A missed week costs far less than an injury before the test.

Before starting any plan: joiningthepolice.co.uk advises anyone who has not exercised regularly to seek medical advice first, then start slowly and build up. The NHS says to see a GP first if you are worried about your health before starting Couch to 5K. Medical conditions, asthma and medication are covered in our medical guide.

Training myths that waste weeks

"Just do the bleep test every day"

A full run is a hard session that mostly measures you. Shorter sets at the paces that matter, with rest between, give more practice at those paces for less fatigue. The College of Policing says not to use the test to train, only to check progress now and then, which is why each plan has just two or three checks.

"Long runs are all you need"

Steady running builds the base, but the test has 34 turns before 5.4. joiningthepolice.co.uk specifically recommends adding 180-degree turns to your runs. Every plan here has shuttle sets.

"Any bleep test video will do"

The police test is the 15 m version. Some recordings and charts online are for the 20 m test, which starts faster and has longer shuttles, so the level numbers do not match. See 15m vs 20m.

"I can cram it in the last week"

joiningthepolice.co.uk is blunt about this: do not start training the week before the test. Fitness builds over weeks, and the final week of every plan here is deliberately lighter.

"Older candidates and women get a different target"

No. There is one standard, 5.4. College of Policing guidance says it is inappropriate and illegal for forces to make concessions in the standard for age or gender, though forces can offer support such as women-only sessions and mentoring. The plans are the same for everyone at the same starting level.

What these free plans do not do

They do not adapt to injuries, asthma or other conditions. If you have one, get advice before you start.
They assume you can reach a flat, non-slip 15 m space once a week. If you train mostly in a gym, read the treadmill guide for how to cover the turns.
They do not know your test date, your shifts or how quickly you improve. The checks are there so you can adjust.
They cannot guarantee a pass, and we have no data on how many people pass after following them.

If you are starting from very little, also read starting from zero. For the day itself (what to bring, eating, the warm-up), read the test day guide.

Checklist

Before week 1

✓ Health check: GP first if you have a condition, injury or are pregnant
✓ A measured 15 m on a flat, non-slip surface
✓ Trainers with good grip for turning
✓ One honest simulator run, shuttle count written down
✓ Plan chosen and test date counted back from

Every week

✓ Three running sessions, rest days between
✓ Turn on the line in every shuttle
✓ Two short strength sessions
✓ Note anything that hurts and how it feels next day
✓ Repeat the week if shifts wiped it out

Test week

✓ Last shuttle session early in the week
✓ Two rest days before the test
✓ PT kit and the shoes you trained in
✓ Read your force's joining instructions
✓ Plan to start the early levels steadily, not fast

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Training Plan FAQ

Straight answers on timescales, sessions and the plans above.

What is a good bleep test training plan for the police?

One that starts from your current level and builds towards 35 shuttles at 15 metres. This page gives three: 4 weeks if you already reach level 5, 8 weeks if you reach level 4, and 12 weeks if you stop earlier or cannot yet jog for 15 minutes. Each mixes shuttle sets at the test's own level paces, steady runs, intervals, strength work and rest days, then eases off in the final week. They are our general suggestions, not an official programme.

How many weeks do I need to train for the police bleep test?

It depends where you start. joiningthepolice.co.uk recommends training for up to six weeks before the test and warns against starting the week before. If you are a long way short, or have not exercised for a while, allow longer: that is why the 12-week plan exists. Nobody can promise a timescale for an individual.

Can I get to level 5.4 in 4 weeks?

If you already reach level 5 (32 shuttles or more), four weeks of focused shuttle work is what we suggest, and the gap is small enough for pacing and turning to make a real difference. If you are further back, trying to squeeze 8 or 12 weeks of work into 4 raises the risk of injury. Use the plan that matches your start and, if your test is sooner than that, speak to your force about the date.

Is there an 8 week plan to level 5.4?

Yes, on this page. It is for people who reach level 4 on the simulator (24 to 31 shuttles) and can already jog for 15 to 20 minutes. It has three running sessions a week, two simulator checks (weeks 4 and 7) and a lighter test week.

How many times a week should I train for the bleep test?

The plans use three running sessions a week with a rest day between them, which is also how the NHS Couch to 5K programme is set out, plus two short strength sessions, in line with NHS guidance to strengthen the major muscle groups on at least two days a week. More is not always better: recovery days are when you adapt.

How do I train for the bleep test if I cannot run yet?

Start with the 12-week plan. Its first weeks use the NHS Couch to 5K app for run-walk sessions, alongside slow walking turns and short sets at level 1 pace. Get medical advice first if you need it: the NHS says to speak to a GP if you are worried about your health before starting Couch to 5K, and joiningthepolice.co.uk advises seeking medical advice if you have not exercised regularly.

Should I do a full bleep test every week?

No. A full run to 5.4 is a hard session and it tells you where you are rather than making you fitter by itself. The College of Policing says the bleep test should not be used to train, only periodically to assess progress, so the plans space out two or three simulator checks. In between, shorter sets at level 4 and level 5 pace give you more time at those speeds with less fatigue.

What if shifts mean I miss sessions?

Keep the order of the sessions rather than the days. If you miss one, do it next time and push the rest back. If you miss most of a week, repeat that week instead of jumping ahead. Put the shuttle session on a day off or before an early shift, and make the day after a night shift an easy or rest day.

What level should I aim for in practice?

There is no official practice target. As our own suggestion, once you reach 5.4 comfortably you could carry on to 6.1 in a practice run, which is 6 shuttles past the pass mark. On the real test you stop at your standard: College guidance carries a health and safety warning that officers taking the tests should not run beyond the pass standards.

Can I follow these plans on a treadmill?

The steady runs and intervals, yes. The shuttle sets need a 15 metre course, because a treadmill cannot train the braking and turning. Our treadmill guide gives the level speeds in km/h and mph and shows how to add turn work if you train mostly in a gym.

Do I need to be able to run 5k to pass the bleep test?

No. The test is 35 shuttles, 525 metres, in about 3m 35s. A steady 15 to 20 minute run, which is what joiningthepolice.co.uk suggests for steady training, builds the base that makes the last levels feel more manageable, but there is no running distance requirement.

Is the free plan as good as the paid plan?

The free plans here are general by design: the same plan for everyone at a similar level. The paid six-week plan in the Fitness Pass Suite (£19.99, one payment) is written from your own answers, including your starting level, injuries or asthma, kit and training days. Neither can guarantee a pass, and many people prepare well with a free plan.

When should I stop training before the test?

The plans keep the last shuttle session early in test week, then an easy jog, then two rest days before the test. That is our suggestion for arriving with fresh legs; adjust it if your force gives you different advice. Do not try a hard session the day before to make up for missed work.

Sources and method

College of Policing: job-related fitness standards (read via the College's print version, accessed 6 October 2026). The 5:4 standard, 35 shuttles, 525 m and 3 minutes 35 seconds, and the advice not to use the test to train but only to assess progress periodically. The page notes it is under review because of the new public and personal safety training curriculum; no change to the standard has been published.
College of Policing: implementation guidance for fitness testing (August 2021, PDF), accessed 6 October 2026. Test conditions (indoors, suitable flooring, PT kit, warm-up that may take candidates to the start of level 3), the rounded shuttle times, no concessions for age or gender, support forces should consider (mentoring, help with training, pacemakers), and the health and safety warning about not running beyond the pass standards.
joiningthepolice.co.uk: what's involved in the fitness test, accessed 6 October 2026. Steady running and interval session shapes, 180-degree turns, "training up to six weeks before the test", medical advice before starting, 7.9 to 9.9 kph.
NHS: get running with Couch to 5K, accessed 6 October 2026. Three runs a week with rest days in between, the first week's 1 minute runs and 90 second walks, completing it in 9 weeks or longer, and seeing a GP first if worried about your health.
NHS: physical activity guidelines for adults aged 19 to 64, accessed 6 October 2026. Strengthening activities on at least two days a week.
NHS: chest pain, accessed 6 October 2026. When to call 999. The other stop signs in the red flags section are our own cautious general advice, not a medical checklist.
Level paces: the 15m multistage protocol table in src/lib/fitness/bleep-15m.ts (the Top End Sports 15 m table), the same table as our simulator and levels chart. Every shuttle count, distance and time on this page is calculated from it; the totals to 5.4 match the College's published figures.

Not verified, or our own judgement

The plans, the session volumes, the choice bands and the 6.1 practice margin are our own general suggestions. No official body publishes a 4, 8 or 12-week police plan in this form.
We have no data on pass rates for people who follow these plans, or on how fast people typically improve.
Stopping a practice run after missing the line twice is common bleep test practice; we could not find a national rule for warnings on the official test, which is set by your force.
Shuttle times in published recordings differ by fractions of a second; the College's own table rounds them differently from ours. Both give 3 minutes 35 seconds to 5.4.

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