Know what you are preparing for
Read Annex D of the official booklet, including the test components, run grading and exercise requirements. Separate the assessment standard from a training session. Completing practice repetitions does not establish that a test assessor would count them using the required technique.
The published programme combines running work with push-up and sit-up practice, warm-ups and recovery. Use the source itself for the detailed sessions. PSP does not turn a generic programme into a personalised prescription or promise that its calendar suits every applicant.
Get technique and starting level checked
The booklet recommends guidance from a qualified instructor and points applicants towards help from a Defence Forces Physical Training Instructor or fitness expert. It also directs applicants who are unsure about fitness or health to their GP.
Discuss your current training and the time available honestly. If a session is beyond your current capacity, that is information to use in planning with qualified help, rather than a reason to force completion or hide a difficulty.
Make the training record useful
Record the session completed, the distance or repetitions actually done and the technique points you are working on. Use a safe measured run route and reliable timing, as described in the official guidance. A record helps you and an instructor assess progression without guessing from memory.
Keep the aim specific. Improving consistent technique or pacing over a known distance is more actionable than marking yourself ready after one hard session. Training and assessment conditions can differ.
Keep recovery within the plan
The official suggested programme includes warm-up, cool-down and recovery, including sufficient recovery before the test. Do not treat those parts as optional extras to remove when the deadline gets close.
For pain, injury, illness or uncertainty about safe participation, seek appropriate individual advice. PSP provides sourced preparation information and a planning framework, not an injury treatment plan or a medical fitness decision.
Questions about this stage
Can I use the official four-week programme from any starting point?
The booklet says it presupposes a level of fitness. Get appropriate qualified guidance rather than assuming it suits every starting point.
Does PSP provide a personalised exercise prescription?
No. Use the official programme and qualified advice tailored to your circumstances.
Sources and current instructions
These guides explain the preparation process. Check your current competition booklet and invitation before relying on a requirement or date.
Official decisions, eligibility, medical clearance and assessment results belong to the recruiting organisation. A PSP practice score is not an official pass mark or selection prediction.