Training for
9.4, 7.6 and 10.5
Public order, firearms and ARV courses ask for far more than the 5.4 every officer passes. This guide gives you the exact numbers for each College of Policing specialist standard, explains why the last levels are so much harder and sets out how to train for them, week by week, without running yourself into an injury before the course.
Independent information, not advice · Sources checked 21 October 2026 · England and Wales unless stated
Work out your gap first: ARV 9.4 is 73 shuttles on the shared 15m table, against 35 for 5.4. Then build an easy aerobic base, add shuttle intervals at the speed of the levels you are building to, practise fast turns and check progress against the recording every other week, stopping at your target. Allow several weeks, taper before the test and use the Chester run test if your force offers it.
How far am I from my role standard?
Standards from the College of Policing's fitness testing guidance. Enter your last 15m bleep test mark.
7.4 to 9.4: 20 shuttles short (300 m)
That is about 96 more seconds of running, with the last level at 4.59 s per 15 m (11.8 km/h) against 10.9 km/h at your current level. Over 7 build weeks, that is about 2.9 shuttles a week.
| Standard | Armed response vehicle (ARV): 9.4 |
|---|---|
| Test to the standard | 73 shuttles, 1095 m, 6:45 of running, 72 turns |
| Your mark | 53 shuttles, 5:09 |
| College estimate of aerobic capacity | 46 ml/kg/min |
| Treadmill alternative | Chester run test (10.4 km/h): 8:00 |
Speeds you have not yet run in the test
Weekly checkpoints (equal steps)
- Week 1: reach 7.7
- Week 2: reach 7.10
- Week 3: in the full plan
- Week 4: in the full plan
- Week 5: in the full plan
- Week 6: in the full plan
- Week 7: in the full plan
- Week 8: taper, then test at 9.4
Shuttle counts and speeds above level 5 come from the standard 15m multi-stage table; the College publishes per-shuttle times only to 5.4. Officers should not run beyond the standard in the test (College health warning). General training information, not medical advice.
Your 8-week plan from 7.4 to 9.4
- Every week laid out: shuttle intervals at your target speed (4.59 s per 15 m at level 9), an easy run, tempo shuttles or a checkpoint run and, if you choose, a strength session
- All 7 weekly checkpoints, closing your 20-shuttle gap in equal steps, then a taper week
- A pace beeper at your target level for the intervals
- The Chester run test alternative for your role, and a test-week checklist
- Rebuild it for a new date or role at any time for 12 months
Training a recruit for 5.4? The Fitness Pass Suite (£19.99) is built for that. No plan can guarantee a pass.
The numbers for each standard
| Standard | Shuttles | Distance | Running time | Last level | Versus 5.4 | Treadmill alternative |
|---|---|---|---|---|---|---|
| PSU / public order (6.3) | 43 | 645 m | 4:18 | 5.13 s (10.5 km/h) | 8 more than 5.4 | CTPWT 10:40 |
| AFO (7.6) | 55 | 825 m | 5:19 | 4.97 s (10.9 km/h) | 20 more than 5.4 | CTPWT 12:00 |
| ARV (9.4) | 73 | 1095 m | 6:45 | 4.59 s (11.8 km/h) | 38 more than 5.4 | CTPRT 8:00 |
| DIAFO (10.5) | 84 | 1260 m | 7:34 | 4.39 s (12.3 km/h) | 49 more than 5.4 | CTPRT 10:00 |
The levels are the College's (fitness testing guidance, August 2021; the College's web page still shows the same table). The College publishes per-shuttle times only to 5:4; the shuttle counts and times above level 5 come from the standard 15m multi-stage table that the site's simulator uses.
Why the jump from 5.4 is so hard
| Level | Shuttles in the level | Time per shuttle | Speed |
|---|---|---|---|
| 5 | 9 | 5.50 s | 9.8 km/h |
| 6 | 9 | 5.13 s | 10.5 km/h |
| 7 | 10 | 4.97 s | 10.9 km/h |
| 8 | 10 | 4.78 s | 11.3 km/h |
| 9 | 10 | 4.59 s | 11.8 km/h |
| 10 | 11 | 4.39 s | 12.3 km/h |
Two things stack up. Each level is faster than the last, so the shuttles you add at the end are the hardest ones. And you reach those fast levels already tired from everything before. At 5.4 you stop a few shuttles into level 5. At 9.4 you run all of levels 5 to 8 first, then four more shuttles at level 9 speed. The College's estimate of the aerobic capacity needed rises from about 35 ml/kg/min at 5.4 to 46 at 9.4 and 51 at 10.5.
Training principles
- Know the gap. Shuttles short, divided by the weeks you have, tells you whether the date is realistic. Use the calculator above.
- Train at the speeds you will meet. The test is run at fixed speeds per level. Intervals at those speeds, with the turns, are the most specific training you can do.
- Keep an easy aerobic base. Easy running underpins the long run of levels before your target.
- Turns are a skill. At 9.4 you turn 72 times. Practise turning both ways at speed.
- Check, do not test, every week. The College says you should not use the test to train, only periodically to assess progress. Check every other week and stop at your target.
- Progress gradually and taper. Build over weeks, then cut volume in the final week so you arrive fresh.
- Protect the legs. Calves, ankles and hips take the load of the turns. Simple strength work helps keep you training.
The key sessions
| Session | What it is | Why |
|---|---|---|
| Shuttle intervals | Sets of 15 m shuttles at a target level's time, with walking rest between sets | Specific speed and turning practice |
| Tempo shuttle blocks | Blocks of 2 minutes of continuous shuttles just below target speed, with walking between | Holding pace while tired |
| Easy run | 20 to 35 minutes at conversational pace | Aerobic base and recovery |
| Checkpoint run | The recording, run to a set mark and no further, every other week | Measures progress safely |
| Strength and robustness | Split squats, single-leg calf raises, Romanian deadlifts, side planks, lateral lunges | Keeps you injury-free for the turns |
An 8-week shape
This is the outline the paid plan fills in with your own numbers. Adjust the length to the weeks you have.
| Weeks | Phase | Focus |
|---|---|---|
| 1 to 2 | Base | Easy runs and intervals at the speed of the level you already reach; first checkpoint in week 2 |
| 3 to 5 | Build | Interval speed moves up a level; tempo blocks get longer; checkpoints in weeks 4 and 6 |
| 6 to 7 | Specific | Intervals at your target level's speed; final checkpoint at your target in week 7 |
| 8 | Taper and test | About half the volume, one short sharp session early in the week, rest the day before |
Worked example: 7.4 to 9.4 in 8 weeks
An officer who reaches 7.4 today and has an ARV course in 8 weeks is 20 shuttles short of 9.4. Spread over 7 build weeks before a taper week, that is about 2.9 shuttles a week. The checkpoint marks below are the equal steps the calculator and the paid plan use; the plan checks them against the recording every other week.
| Week | Target mark | Checked against the recording? |
|---|---|---|
| 1 | 7.7 | No: tempo shuttles instead |
| 2 | 7.10 | Yes |
| 3 | 8.3 | No: tempo shuttles instead |
| 4 | 8.5 | Yes |
| 5 | 8.8 | No: tempo shuttles instead |
| 6 | 9.1 | Yes |
| 7 | 9.4 | Yes |
| 8 | 9.4 on the day | Test |
If a checkpoint feels very hard two checks running, repeat the previous fortnight rather than pushing on. If your course date cannot move and you are well behind, talk to the course team early about the treadmill alternative or a later course.
Common mistakes
| Mistake | Why it hurts | Instead |
|---|---|---|
| Running the full test every session | The College says the test is for assessing progress, not training; it also leaves you tired for the sessions that build speed | Check every other week, stop at your target |
| Only running long and slow | The test is run at set speeds that rise each level | Keep easy runs, but add shuttle intervals at level speed |
| Practising on grass or a treadmill only | Turns on a hard indoor floor feel very different | Do some shuttles on a surface like the test venue's |
| Using a 20m recording | Different distance and timings | Use a 15m recording or our 15m simulator |
| No taper | Arriving tired costs shuttles at the end | Halve the volume in the final week |
| Ignoring a niggle | Calf and ankle problems end plans | Back off and see a physio or occupational health early |
Interval pace card
Shuttle intervals only work if you hold the right speed. Use this card with a stopwatch or the pace beeper in the paid plan: a set of 8 shuttles at level 9 should take the time shown, including the turns. If you finish a set well inside the time, you are running faster than the test needs, which costs energy you will want at the end.
| Level | Per shuttle | Set of 6 | Set of 8 | Set of 10 |
|---|---|---|---|---|
| Level 5 | 5.50 s | 33.0 s (90 m) | 44.0 s (120 m) | 55.0 s (150 m) |
| Level 6 | 5.13 s | 30.8 s (90 m) | 41.0 s (120 m) | 51.3 s (150 m) |
| Level 7 | 4.97 s | 29.8 s (90 m) | 39.8 s (120 m) | 49.7 s (150 m) |
| Level 8 | 4.78 s | 28.7 s (90 m) | 38.2 s (120 m) | 47.8 s (150 m) |
| Level 9 | 4.59 s | 27.5 s (90 m) | 36.7 s (120 m) | 45.9 s (150 m) |
| Level 10 | 4.39 s | 26.3 s (90 m) | 35.1 s (120 m) | 43.9 s (150 m) |
On a 15 metre track marked with cones, start each set on a beep or a clap and count shuttles aloud. Turn on alternate sides set by set so you are comfortable turning both ways.
Sample weeks: an ARV build from 7.4
These are the weeks the plan's progression rules give an officer at 7.4 aiming for ARV 9.4 over 8 weeks. They show how the sessions progress; your own plan depends on your mark, your date and how you respond. They are general training information, not medical advice.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| Week 1 (Base) | 4 sets of 7 shuttles at level 7 pace, walk 86 s | Easy run 22 minutes | Tempo: 3 x 2 minutes at level 6 pace (target 7.7) | Optional strength |
| Week 2 (Base) | 5 sets of 7 shuttles at level 8 pace, walk 81 s | Easy run 24 minutes | Checkpoint run to 7.10, then stop | Optional strength |
| Week 3 (Build) | 5 sets of 8 shuttles at level 8 pace, walk 77 s | Easy run 26 minutes | Tempo: 4 x 2 minutes at level 7 pace (target 8.3) | Optional strength |
| Week 4 (Build) | 5 sets of 8 shuttles at level 8 pace, walk 73 s | Easy run 29 minutes | Checkpoint run to 8.5, then stop | Optional strength |
| Week 5 (Build) | 5 sets of 9 shuttles at level 9 pace, walk 69 s | Easy run 31 minutes | Tempo: 4 x 2 minutes at level 8 pace (target 8.8) | Optional strength |
| Week 6 (Specific) | 6 sets of 9 shuttles at level 9 pace, walk 64 s | Easy run 33 minutes | Checkpoint run to 9.1, then stop | Optional strength |
| Week 7 (Specific) | 6 sets of 10 shuttles at level 9 pace, walk 60 s | Easy run 35 minutes | Checkpoint run to 9.4, then stop | Optional strength |
| Week 8 (Taper) | 3 sets of 6 shuttles at level 9 pace, full recovery | Easy run 15 to 20 minutes | Rest the day before | Test at 9.4 |
- Keep at least one easy day between the two hardest sessions.
- If you miss a week, repeat the previous week rather than jumping ahead.
- If a checkpoint falls short two checks running, hold the plan where it is for a fortnight.
Notes by standard
- PSU 6.3. 8 shuttles more than 5.4, finishing early in level 6. Usually reachable from a solid 5.4 with a few weeks of interval work. Public order courses also involve kit and equipment, so check your joining instructions.
- AFO 7.6. You must hold level 6 and most of level 7. The College's walking-test alternative is 12 minutes on the CTPWT.
- ARV 9.4. The big step: levels 8 and 9 are new to most officers. The College's alternative is 8 minutes on the CTPRT.
- DIAFO 10.5. The highest College standard. The College's alternative is the full 10 minutes of the CTPRT. Some forces call their equivalent role SFO and add tests such as a rope hang (the Met lists SFO at 10.5 with a 20 second rope hang).
Force variations to the College levels
| Force | What it publishes | Source |
|---|---|---|
| Metropolitan Police | 5.4 for divisional officers, PCSOs, specials, search, CBRN, method of entry and Taser (plus a 6 second enforcer lift for method of entry); 5.7 dogs and mounted; 5.8 cyclists; 6.3 PSU and TSG; 6.4 air support (plus a 20 second rope hang); 6.8 divers; 7.2 marine tactical; 7.6 AFO; 9.4 ARV; 10.2 evidence gatherers and public order medics and instructors; 10.5 SFO (plus a 20 second rope hang) | Met FOI 01.FOI.24.036931 (standards from March 2024) |
| West Yorkshire Police | Public order 6.3, firearms 9.4, specialist firearms 10.5 | West Yorkshire FOI 1994451-24 |
| Kent Police | The College table plus Taser (STO) at 5:4; ARV 9:4 or 8:00 on the run test; DIAFO 10:5 or 10:00 | Kent SOP O43l (reviewed April 2026) |
Note the West Yorkshire firearms figure: it lists firearms officers at 9.4, where the College's AFO standard is 7.6 and 9.4 is its ARV standard. Always train to the standard in your own joining instructions.
The Chester treadmill run test
For ARV and DIAFO, the College's alternative is the Chester treadmill police run test (CTPRT): after a warm-up you run at 10.4 km/h and the gradient rises every two minutes, at 0%, 2%, 4%, 5% and then 8%. Completing 8 minutes meets the ARV standard and the full 10 minutes meets DIAFO. The College says the test is designed to identify officers who meet 46 and 51 ml/kg/min respectively; it is not a measure of your actual maximum.
Whether you can choose the treadmill is a force decision. If you can, practise it on a treadmill you trust and stop at your target time.
The run test stage by stage
| Level | Time | Gradient at 10.4 km/h | Oxygen cost (ml/kg/min) |
|---|---|---|---|
| 1 | 0 to 2 minutes | 0% | 38 |
| 2 | 2 to 4 minutes | 2% | 41 |
| 3 | 4 to 6 minutes | 4% | 44 |
| 4 | 6 to 8 minutes | 5% | 46 (ARV standard at 8:00) |
| 5 | 8 to 10 minutes | 8% | 51 (DIAFO standard at 10:00) |
The warm-up in the guidance is a minute at 8 km/h and a minute at 9 km/h before the speed rises over 30 seconds to 10.4 km/h. At the end of each level the tester checks your effort rating is below 18. The guidance warns that the test can be near-maximal for some people and should be stopped if you cannot keep up and become distressed. If you can practise on a treadmill, rehearse it in two-minute stages and never past your target time.
Health screening before the test
The College's guidance says everyone must complete a medical screening questionnaire before the test, including the treadmill alternatives, approved by an occupational health specialist. Where practicable forces should send it at least six weeks before the test date and on the day you complete a further health declaration. If you fail the screening, or fail the test because of fitness, a musculoskeletal problem or ill health, the force must make a structured occupational health referral with a documented action plan and a realistic period to improve.
For the treadmill tests the guidance adds pre-test conditions: no food, smoking, exercise, tea or coffee for two hours before; not recovering from illness; and no heavy exercise in the previous 24 hours.
Support, pacing and nerves
The guidance notes that some officers have little experience of pacing, which leads to too much effort early in the test and suggests forces consider having physical trainers run with candidates as pacemakers. It also suggests informal practice tests, women-only sessions and mentoring. Ask your force's training team what it offers before a specialist course. Pacing is the skill that most often separates a pass from a fail at the higher levels: run exactly to the beep, not ahead of it.
Test day
- Wear the shoes you trained in on a similar indoor floor.
- Warm up as the force instructs: the College's guidance describes a warm-up taking officers to the start of level 3.
- Run to your standard and stop: the College's health and safety warning says officers should not run beyond the endurance pass standard.
- Tell the assessor about any condition beforehand and bring anything your GP has told you to use.
Your own plan
The calculator shows your gap and your first two checkpoints free. The Specialist Fitness Plan (£24.99, one payment, 12 months of access) turns your mark, your role and your weeks into every session: interval speeds and sets, tempo blocks, easy runs, checkpoint marks every other week, an optional strength day, a taper, a test-week checklist, the treadmill alternative for your role and a pace beeper at your target level. Build it from the calculator at the top of this page.
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Safety
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.
Frequently Asked Questions
How do I train for 9.4 on the bleep test?
Build an aerobic base with easy running, then add shuttle intervals at level 8 and level 9 speed (level 9 allows 4.59 seconds per 15 m on the shared table), practise turns at speed and check progress against the recording every other week, stopping at your target. Allow weeks, not days: 9.4 is 38 shuttles more than 5.4.
How many shuttles is 9.4?
On the shared 15m table, 9.4 is 73 shuttles (1095 metres), about 6:45 of running.
How many shuttles is 7.6 on the bleep test?
55 shuttles (825 metres), about 5:19 of running, on the shared 15m table. It is the College standard for authorised firearms officers.
How do you get 10.5 on the bleep test?
10.5 is the College standard for dynamic intervention AFOs: 84 shuttles, about 7:34 of running. It needs the same approach as 9.4 with more time at level 9 and 10 speed and the College's treadmill alternative is the full 10 minutes of the Chester run test.
Should I run the full bleep test every week?
No. The College of Policing says you should not use the test to train, only periodically to assess progress. Train with intervals and runs and check against the recording every couple of weeks, stopping at your target.
Can I use a treadmill instead of the shuttle run for ARV?
If your force offers it. The College's alternative for ARV and DIAFO is the Chester treadmill police run test at 10.4 km/h with the gradient rising every two minutes: 8 minutes for ARV and 10 minutes for DIAFO.
How long does it take to go from 5.4 to 9.4?
We do not give a time, because it depends on your starting fitness, age, injury history and how often you train and no source we trust publishes one. The gap calculator shows how many shuttles you need per week for the weeks you have, which tells you whether your date is realistic.
What is the public order fitness test level?
The College standard for a police support unit (public order) officer is 6:3: 43 shuttles on the shared 15m table, or 10 minutes 40 seconds on the Chester walking test. The Met lists PSU and TSG at 6.3.
What fitness level do police dog handlers need?
5:7 on the 15m test, or 10 minutes 20 seconds on the Chester walking test. Mounted officers have the same standard; police cyclists need 5:8.
Is there a strength test for firearms officers?
The College's job-related fitness test is aerobic only; its web page says there is no obstacle course or upper body strength element and that the push/pull test was withdrawn in 2016. Some forces add role tests: the Met lists a 20 second rope hang for specialist firearms officers and air support and a 6 second enforcer lift for method of entry.
What is the CTPRT and how is it run?
The Chester treadmill police run test is the College's treadmill alternative for ARV and DIAFO. You run at 10.4 km/h while the gradient rises every two minutes (0%, 2%, 4%, 5%, then 8%). Eight minutes meets ARV; the full ten minutes meets DIAFO.
Can I train for 9.4 on a treadmill?
Partly. A treadmill builds aerobic fitness and lets you rehearse the run test, but the shuttle test also needs turns and changes of speed. If your test is the shuttle run, do most interval work on a 15 metre track.
Does age change the specialist standard?
No. The College says it is inappropriate and illegal to make concessions in the standard by age or sex, though forces can offer support such as mentoring, pacemakers and informal practice tests.
Sources and how we checked them
Every factual claim on this page was written from the sources below, read on 21 October 2026. Rules and figures change, so check the source for the date you are reading this. Where we could not confirm something from an official or independent source, the page says so rather than guessing. Spotted something out of date? See our corrections policy.
- College of Policing: Implementation guidance for fitness testing (August 2021, PDF) : p.10 specialist standards; p.11-12 CTPWT and estimated aerobic capacity; p.12 and p.20 CTPRT for ARV (8:00, 46) and DIAFO (10:00, 51); warning not to run beyond the standard (accessed 21 October 2026)
- College of Policing: Job-related fitness standards (web page) : the specialist table; "You should not use the test to train – it should only be used periodically to assess progress"; the page is under review for the PPST curriculum (accessed 21 October 2026)
- Kent Police: Job related fitness test SOP (O43l) : a force SOP listing the same specialist standards in April 2026, including Taser (STO) at 5:4 (accessed 21 October 2026)
- West Yorkshire Police FOI 1994451-24: officer fitness test (April 2024) : a force listing firearms at 9.4 and specialist firearms at 10.5 (accessed 21 October 2026)
- Metropolitan Police FOI 01.FOI.24.036931: JRFT data April 2021 to March 2024 (May 2024) : the Met's standards: 7.6 AFO, 9.4 ARV, 10.2 EG/POM/POI, 10.5 SFO with a rope hang (accessed 21 October 2026)
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Disclaimer
PolicePay.co.uk is an independent guide. It is not affiliated with the College of Policing, the Home Office or any police force and it does not recruit, vet or assess applicants. Recruitment standards, assessment formats and vetting decisions are set by the College of Policing and each force and change from time to time: check the force you are applying to before relying on anything here. Details apply to England and Wales unless stated. Details are as checked on 21 October 2026.