So i'm joining the RAF, what type of stuff should i be doing during the week to prepare, and raise my fitness levels in general?

Some ideas i have are:

18k bike ride once / twice a week.

Gym twice a week, then swimming.

Running ocasionally,

i get about 30km riding bike to and from college per week aswell.

I need to put in a bleep test (level 12) and circuit training in there once in a while.

Can any one give me some advice / help?

thanks

edit: i forgot to mention i have about 11months for this, and a fitness test every 6 months after i join.

What you going to do in the RAF?

Anyway the fitter you are the easier that side of training will be, the rest will be personal admin and your mental state.

Look at getting your 3 mile time down to around 19/20/21 minutes, get your ironing upto scratch, make sure you can atleast swim to a basic level at breast stroke and forward crawl, do sit ups, pressups and pull ups, just get as much cardio as you can really.

Cut the bike distances to a third of that, and run them instead. Running is key. Not jogging, either. Running.

Bit of info for you. from the RAF careers site:

http://www.raf.mod.uk/careers/istherafforme/fitness.cfm

and

http://www.raf.mod.uk/careers/nextsteps/fitnessprogramme.cfm

The first is info about how fit you need to be, whats in the tests etc, and the second is a fitness programme geared towards getting you fit to join. its starts out pretty basic, so you might want to throw some extra stuff in there, but it should help with planning/organisation.

Good luck with joining.

Lots of cardio, especially running. This will help you above all else.

If you're planning to be a fighter pilot or something, you may want to do some weight lifting too so you know your body can handle the heavy G-forces.

I'm not to familiar with the RAF. And by not familiar I mean not at all. I am US Navy, while I'm sure there are some very significant differences the military is still the military. You seem to understand that physical fitness is very important, which it is. One thing I'm going to suggest is preparing yourself phsychologically. Talk to your family, your friends, anyone you care about. Because the military will put a strain on most, if not all of your relationships (If you've got a girlfriend or a wife whom you care about, make sure that she understands what it is you're about to do)

Prepare yourself as well. Keep in mind that you're not going to have as much free time anymore. Your schedule can always change, and you need to be ready to facilitate that change at a moments notice.

Be ready physically, but also mentally. Both are equally as important.

Sorry for going a little off topic....well....way off topic. But its just something I wanted to throw in there, something I wish I would have been told before I joined.

thanks for the advice :)
I only ride my bike ~30km a week as means to get to and from college.

the schedule from the RAF website is helpful, thanks.