Police Fitness Test
for Women

For some women, nerves about the fitness test are a bigger obstacle than the running itself. Anxiety, intimidation and self-doubt before the test are common experiences, and they do not necessarily reflect physical capability. Comparing yourself to other candidates, fear of being watched and memories of school PE can all play a part. The College of Policing advises forces to avoid having people run while observed by numerous bystanders and to consider women-only sessions.

"Heavy breathing during training is a normal response to hard work, not a sign that you are failing."

When you see other candidates sprinting during warm-ups or talking about their athletic backgrounds, it is easy to feel you do not belong. That feeling is common and says little about how you will perform. Focus on your own pacing.

Some general points can help you plan your preparation. These are general exercise-science ideas, not findings specific to the police test, and individuals vary a lot:

We do not have research showing that women hold particular advantages in this test. These are strengths that any candidate can build:

A common approach is to target both the aerobic and the turning demands of the 15-metre shuttle run:

If you have not run since school or are starting from zero exercise, do not panic. A gradual progression is the sensible approach:

Carrying extra weight means more load to slow down and speed up at every 15-metre turn, which can put higher demands on your heart, lungs and lower-body joints. We do not have data on pass rates by body weight, and the standard is a shuttle-run level rather than a weight measure.

Crash dieting is not a good way to prepare. Many people find it more useful to focus on consistent, gradual movement and on turning efficiently, with a compact step rather than a wide loop, which avoids wasting energy. Speak to your GP for advice on weight and exercise.

If you have played any of the following sports, you may already have movement patterns or fitness that carry over to the bleep test. This is a general suggestion, not an official list:

Nerves and adrenaline are normal and can make the early stages feel harder than in training. Many people find slow, controlled breathing helps before the start (for example, breathing in for 4 seconds and out for 4).

Remember that other candidates are usually concentrating on their own pacing and nerves. If you would prefer a women-only session or a female test administrator, ask your force whether it can offer one, as the College of Policing encourages forces to consider this. Then focus on the bleeps and run your own race.

A common suggestion is to aim to be comfortably beyond 5.4 in practice, for example around Level 6.1 (41 shuttles, against 35 at 5.4), so that a bad night's sleep, nerves or a slippery floor are less likely to cost you the pass. This is our suggestion, not an official target.

Use the 15m bleep test simulator regularly. Getting accustomed to the progression of levels and the timing of the beeps removes the panic of the unknown, making Level 5.4 feel like a routine warmup rather than a maximum effort test.

Meeting Level 5.4 is the entry standard. The College of Policing lists higher recommended levels for some specialist roles, which apply equally to everyone in the role: