How to PASS Army assessment centre: 2km Run or Bleep Test

How to pass the army assessment centre. In this video i will give you some methods to pass the assessment centre fitness test as well as some other running tips to help you pass the 2km run and 1.5 mile run if you are joining the Navy or RAF.
The assessment centre test at this moment in time is the bleep test, this may revert back to the 2km run soon so it is important you are ready for both.
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[@UltimateDeliciousPie]

As a guy who has done this at Lichfield in February, my assessment was condensed into one day. No team tasks, no grenade throw, interview was 10 minutes long. And the bleep test was at max 11.06 for times sake. The bleep test, is an odd one mostly due to the fact you are progressively getting faster, unlike the 2km run where you are pretty much running at a set pace. So yeah, turning effectively and hitting the line in time with the beeps helps massively as you are not having to accelerate and decelerate sharply (keep that momentum going). Also this being a VO2 exercise, get into a good breathing rhythm (I did this in sync with my steps, 2 breaths in 2 out), once you start flapping, your body will want to give up. For my training, the runs were kept varied (400m/hill repeats, tempo run and recovery run) but also circuit sessions to help further break it up. I am in no way some mega (urtz) athlete, but you have to train smart, keep it varied and progressive. Don't go too intensive, you need your body to recover, which also included eating well, don't forget that. Sure Kyle will wonder what I got? Well, ball throw was over 4 meters. The mid thigh pull, I got 120 units on that. And for the bleep test, I got 11.04 (which honestly annoyed me that I was just 2 shuttles off of completing it). And if you want to know my chosen role: Combat Medic Technician.

[@KyleSmithFIT]

That’s great mate well done, yes all assessment centres were condensed into one day due to Covid-19, hopefully they will be back to normal very soon, there was period in 2020 where none got ran for a few months and the back log was insane. Great job choice, hopefully you don’t need to wait to long for a start date, I know that it is a very popular choice and there is normally a long wait time, something I wish I joined as. Good luck 👍🏻

[@lilsketty4322]

I’ve got my assessment centre tomorrow so will it only be for the day now?

[@KyleSmithFIT]

@@lilsketty4322 I think they are still running it over one day, best to ask your recruiter things are changing all the time due to covid

[@tomkbullybully]

For anybody wanting to know what AC is like at this point, I’ll break it down the best way I can for you. Application process was very quick for me. I applied in March 2021 & got my AC date for 2nd June 2021. I arrived in Edinburgh at 1730 and was picked up by the Army Staff at Edinburgh Waverley. There were only 13 of us. We spoke and broke the ice on the coach until we arrived at AC Glencorse. From here, we dropped our stuff off in a ‘COVID Free’ room and signed off COVID-19 questionnaires and consent sheets. There, we were taken to another room to complete our Cognitive tests at around 1900hrs, only took around 30-40mins to complete, fairly straightforward. Once completed, we were shown to our rooms, in my room we only had 3 of us separated and we hung our clothes up in the wardrobes. We were told lights out at 2230hrs, the staff never came in and left us to it, but we turned them off at said time just in case. We were instructed to be up and back in the COVID free area at 0630hrs ready for scoff. We got up at 0530 to get a shower etc and got ready, we walked down and got a standard English breakfast. From there, we proceeded to the Medical. The medical is self explanatory anyway so I won’t bore you with that Once & if passed, you went back to the covid free area and waited for staff to show you to the thigh pull and med ball throw in the corridor. This was (in my opinion) quiet easy and I’m only 5”6 and skinny. I pulled 122 and threw 3.9 and 4.1 on the ball. We waited out for 3 more people to then participate for the run. The bleep test was completed in a car park 20m to each line and split lanes for us to run in. The levels 1-5 were a very steady pace, a light jog. From 5 onwards it was quicker each shuttle. Like other people have said, the bleep test seems way harder with the stopping and turning, just be careful with this. You are however, given 3 warnings if you don’t make the line in time. Use them wisely. I managed to get a 9.3, which is a pass for me (Infantry Reserves) Once completed, you shower and change and wait out for interview. That’s straightforward and they ask you why you want to join the Army etc and their drug policy (zero tolerance) you’re then told your results and receive your AC pass letter. Hope this helps 👍👍

[@KyleSmithFIT]

Thanks mate, I’m sure this will be a great help to people 👍🏻

[@tomkbullybully]

@@KyleSmithFIT cheers mate 👍 just DBS checks now, I think I’m just being inpatient now, they’ve taken 3 day’s to not even send me the DBS so I’m screwing hahahaha

[@KyleSmithFIT]

@@tomkbullybully yeah I wouldn’t worry about that too much you will get a start date soon, your DBS normally takes a while to get fully completed. Some people get to training whilst it is still going on.

[@tomkbullybully]

@@KyleSmithFIT cheers mate 👍 keep up the great KZbin content too

[@KyleSmithFIT]

@@tomkbullybully thanks mate 👍🏻

[@365daysabroad]

Thanks Kyle much appreciated

[@samalfred3788]

Good info mate, got my AC on the 4th May. Running 2km in 9:15-9:30 on a good day and hitting level 8-mid 9 on beep but been training on gravel so not great, hoping to get top of level 9 on the day:)

[@KyleSmithFIT]

Nice mate, sounds like you’ve got it in the bag. What job choice you going for ?

[@samalfred3788]

@@KyleSmithFIT STA Patrols - special observer, bit of a gamble but meeting/surpassing the scores that are needed for the role at the centre so im happy

[@KyleSmithFIT]

@@samalfred3788 arrr 473 nice one. I was in the artillery as well but, I went to 7RHA. Special Observer is a tough course, you gotta be patient and physically fit. Good luck my friend, if you need anymore advice about the artillery let me know 👍🏻.

[@samalfred3788]

@@KyleSmithFIT thanks bud, heard a lot about the course and how tough it is now haha, will do:)

[@samalfred3788]

@@KyleSmithFIT not sure if I’m supposed to know anything about the royal artillery for my interview at AC, only thing I’m ‘worried’ about

[@srai6433]

I'm pretty confident with my 2km run. But is bleep test really harder.

[@curt6926]

Same here got my assessment soon aswell 😬

[@lurid9602]

Other way round for me mate. If I can't see where I need to go I have less motivation, always been top notch at the bleep test but 2km I fall behind. Will definitely need to work on that more before I join up...

[@michaelt1183]

Same. Currently starting basic and my 2km is 8 mins which is below infantry (AND para) requirements but my bleep test is 9.5 which is only slightly over infantry minimum. I have a RFT next week and am hoping it’s back to the 2km as I know a few training units around the UK have been doing the 2km again

[@davidpae9063]

I have my assessment on the 12th may, applied for RLC driver my fastest run time in 10mins 23secs, my bleep test is 6.2 but need 6.6 to pass, made up I found this video👍

[@KyleSmithFIT]

That’s awesome mate well done, you can easily make up the extra levels by working on your turning alone. Glad you liked the video, and good luck with selection. 👍🏻 Need anything else give me a shout

[@davidpae9063]

@@KyleSmithFIT thank mate, I will do, doing a 30 min circuit and then doing a bleep test later, hopefully get the scores I need to pass the assessment

[@KyleSmithFIT]

@@davidpae9063 you got this 💪🏻

[@grantdavies4282]

Great info mate. Due to Covid restrictions I believe the beep test is being used for entrance tests, what would the infantry requirement be on the beep test?

[@KyleSmithFIT]

Hi mate, yea they are using the bleep test indefinitely now. The pass for infantry is 8.7 or higher

[@grantdavies4282]

@@KyleSmithFIT thanks so much mate. Keep up the great info.

[@KyleSmithFIT]

@@grantdavies4282 thanks man 👍🏻

[@shamarecalexander4473]

Hi bro, thanks for this awesome video.

[@KyleSmithFIT]

No problem 👍

[@SoldierRex]

What are Things to do to pass my assessment Kyle?

[@lukeflynn6227]

Hi I’m applying for the tank regiment, the requirements are 2km 10 min 15 My best effort is 8 min 40. Regarding the tank regiment fitness are there say slightly lower standards then the infantry and paras due to less tabbing as the priority is tank based or are tank regiments crewman expected to be as fit as infantry ? Many apologies if this is a stupid question I’m just taking this very seriously and want to be in the best shape pre selection. Great videos love your channel ! Cheers

[@KyleSmithFIT]

yes mate thats correct Infantry and Para's requirements due to the nature of there job role. Thanks man!

[@heinobezuidenhout674]

Great vid. I want to join the paras, but i am quite confused. Do I need to run 2km or 2.4km in 8 minutes?

[@KyleSmithFIT]

2km in 8 minutes and 15 seconds or 11.3 on the bleep test for para’s. 2.4km was the old army fitness assessment. Hope this helps 👍🏻

[@heinobezuidenhout674]

@@KyleSmithFIT oh my word, this helps more than you can imagine. Thank you Kyle. When did it change? I am joining in 2 years time as a Commenwealth citizen.

[@KyleSmithFIT]

@@heinobezuidenhout674 I believe it was early 2020 all the fitness standards changed. Selection now includes assessments like: Mid thigh pull Medicine ball throw Grenade throw Team tasks I am going to do a more in-depth video next week walking people through what happens when you go to selection.

[@heinobezuidenhout674]

@@KyleSmithFIT thank you. Already subed. Have a good one.

[@KyleSmithFIT]

@@heinobezuidenhout674 thanks mate, appreciate the support.

[@all1nerd377]

Prepping for PRAC to join 4 Para. These videos are vital!

[@KyleSmithFIT]

Thanks mate, keep at it 👊 🏃‍♂️

[@ryanengland8358]

any tips on how to run i used to be good as a team but for some reason it feels like my chest stomach is shaking and i don't think i breathe correctly it would be good to have a breathing technique 😊

[@izziemariewatson9565]

@Kyle Smith Thank you so much. This is really helpful. I was just wondering, on the bleep test does it start off on level 1 at a walking pace or running? Also, which level do I need to get to in order to pass? Thank you.

[@KyleSmithFIT]

Yes level 1 is like a fast walk pace. If you look at my video on British Army Selection | Step by Step guide there is a fitness standard photo I put on the screen at 12:10 with all the required fitness assessment results for each job role. If you can’t find it just drop your job choice in here I will be able to do it for you 😃 thanks for watching 👍🏻💪🏻

[@izziemariewatson9565]

Thank you

[@keiramcdonald8802]

im getting a 6 on my bleep test, 5.8 is my averge but i need a 6.7 and this is my 2nd time going

[@KyleSmithFIT]

Nice, keep grinding it out 👊🏻

[@calviceomamo1883]

How long does it take to start your basic training after passing the assessment stage

[@KyleSmithFIT]

All depends on the job and how many vaccines they have in that role, can be anything from a few weeks to a few years. Best off asking your recruiter or when at the assessment centre, they are the only people that can give you an exact answer.

[@RAPBEEEF]

What questions should I expect at the assessment centre

[@KyleSmithFIT]

Check my other videos mate, but basically a range of assessments 👍🏻

[@Ty-qv3ml]

6 weeks to go until my assessment center need to get 8:15 for the paras or less. Got a strained hamstring from a week ago... i have the mental robustness but not the physicality. i streched and monitored myself but got the strain from pushing my self too much. Is it even possible for me to train for the paras in this condition and reach their required times

[@KyleSmithFIT]

What I would suggest is taking a 5-7 days rest then going back into training. Whilst you are resting do some active recovery, walking, cycling or low intensity sports. What is your current run time and bleep score? I can’t yes or no if I don’t no how far away you are 😃

[@Ty-qv3ml]

@@KyleSmithFIT running 7 mins on average (best = 6 mins for a mile.) haven't done bleep tests. Able meet the physical requirements. 74kg, 17yrs, good BMI, no med problems, good muscle to fat ratio.

[@Ty-qv3ml]

@@KyleSmithFIT thank you as well, this video earned you a sub, very informative

[@Ty-qv3ml]

@@KyleSmithFIT did the hamstring strain whilst doing a 14 mile run which was to work on my endurance

[@KyleSmithFIT]

@@Ty-qv3ml sounds like your in a good spot mate, 1 weeks rest will probably do you some good.

[@jaywright89]

Is it correct that the 2km run is coming back into play on the 16th of may rather than the bleep test?

[@KyleSmithFIT]

I believe so but, if the weather is really bad you will do the bleep test so be prepared for both .

[@jaywright89]

@@KyleSmithFIT thanks for the reply. I am in for selection on the 19th for 4 para reserves. I am running the 2k well under time but struggling on the bleep. Will keep plugging away!

[@KyleSmithFIT]

@@jaywright89 a lot of people have the same problem, 2km is easy to get a Rhythm going. Try focusing on turning quick you clearly have the fitness to do it just need practise.

[@adamwhyte1428]

got my assessment centre date 23 june how did u know it changed back to the 2k?

[@KyleSmithFIT]

@@adamwhyte1428 I would ask you recruiter and prepare for both 💪🏻

[@jomariebowman4809]

need help fail my bleep test for the army

[@KyleSmithFIT]

Time to get to work 👍 Get out running, 3-4 times a week. Build up the miles and pace

[@jomariebowman4809]

@@KyleSmithFIT everyday twice a day i does be running 2k in 10;40 after that i does continue run for teb nibutes is that good enough

[@cassiepeters3679]

My top score is 5.8 I need to get 8.7 any pointers 😔😔

[@ethanwatkinss1198]

Got my AC in a couple of weeks , do u think it’s possible to get a level or two more on the bleep test in 3 weeks ?

[@KyleSmithFIT]

Yes, but your are going to have to work hard. If you do not pass when you go there you can always go back a couple of months later after you a fully ready. Another option would be to push your initial AC day back a couple of weeks by calling your recruiter.

[@ethanwatkinss1198]

@@KyleSmithFIT okay thanks , I’m getting above the pass mark at the moment just want to be able to get higher to make sure it’s my best

[@KyleSmithFIT]

@@ethanwatkinss1198 oh, that’s awesome mate i wouldn’t worry about it then. Keep doing your training till a day or two before and then rest so your ready to smash it on the day!

[@JasonPaul-r2v]

What happens if you don't pass the 2k

[@KyleSmithFIT]

You don’t pass selection, you will have to retry when you are fit enough to pass.

[@davidpae9063]

Sorry to be asking so many questions, I've just done my beep test and got 7.2 I need 6.6 to pass the assessment, I don't no what to do to get my score up? I've been doing lampost sprints and a long run once a week, I've just started doing workouts at home because I was running 6 days a week

[@KyleSmithFIT]

Just keep doing what your doing, progress takes time. Keep doing an interval session once or twice a week with a long run slow run once a week, Practise your bleep test on another day and your score will improve. Running 6 days a week can be tough on the body maybe take that down to 3-4 and do some strength work.

[@davidpae9063]

@@KyleSmithFIT okay i will do, really hope I pass my assessment, thank you for the replies 🙏

[@KyleSmithFIT]

@@davidpae9063 Try not to worry about it you sound like your in a good spot. Keep working hard and you got it in the bag 👍🏻

[@davidpae9063]

@@KyleSmithFIT thank you👍

[@ronnieparnell4467]

Is it the bleep test and 2km cause I’ve got my assessment in 3 weeks

[@KyleSmithFIT]

Bleep test at the moment mate. I don’t think it will go back till restrictions lift

[@stuartfamilyfiji3260]

Brother so the bleep test replaced the 2km run?

[@KyleSmithFIT]

Yes, the Army is currently doing the bleep test instead of the 2km run. This may change soon due to COVID restrictions coming to an end but i have not heard anything about it yet.

[@stuartfamilyfiji3260]

@@KyleSmithFIT thanks for the heads up brother hope to see you there soon

[@KyleSmithFIT]

@@stuartfamilyfiji3260 no problem mate, won’t catch you there but good luck anyway 👍🏻👊

[@annerichards4791]

am about to go for my assesssment and am so sacred :]

[@DavidgogginsOG]

Just done the bleep test there and got level 15. I used the app witg the green background called “bleep test” anyone confirm this the same bleep test used at the army assessment centre. Got to 13 and I was thinking I had it on easy mode or downloaded the wrong one. It said I’d been running 15 mins and coverd 2,900m does this sound right? I needed 11.6 for paras

[@KyleSmithFIT]

As long as it is the 20 meter bleep test you should be ok. Definitely look for one on KZbin and confirm by retesting. A lot of people make this mistake and end up not doing as good as they thought.

[@DavidgogginsOG]

Rodger that Kyle

[@breezy6892]

so is it 2km run and bleep test or just one im confused please help anyone ??!!

[@KyleSmithFIT]

One of them, they changed to the bleep test for Covid reasons. Should be going back to 2km very soon. I am dropping a video today with all information on the assessment centre which will have a step by step guide so that should clear up any questions or worries you have.

[@420kyle5]

Haha we have the same name mine is Kyle James Smith

[@KyleSmithFIT]

Wonderful name

[@adamjones3885]

Do you wear a suit to the assessment centre

[@KyleSmithFIT]

It’s not mandatory but, you want to look as smart as you can so you give off a good initial impression. As soon as you get off the train and meet the staff you are being assessed first impressions are important. Hope this helps.

[@Conndo88]

Any way of keeping a beard in the army?🤣

[@KyleSmithFIT]

Some regions and if you have skin problems from shaving.

[@Conndo88]

@@KyleSmithFIT yeah I do come out in really bad acne if I shave I got sensitive skin

[@KyleSmithFIT]

@@Conndo88 so you will probably have to shave for training but when you pass out you can go to the GP on camp, they will sort it out from there. It’s normally quite hard to get one so don’t bank on it 🤣

[@Conndo88]

Haha, I might just change my religion 🤣 😂

[@KyleSmithFIT]

@@Conndo88 you will probably have a better chance of getting a dr’s note 🤣