RCMP Running Requirements :

Estimated reading time: 7 minutes

TL;DR: RCMP running requirements start with a 5km self-assessment under 30 minutes before you enter the conditioning program. The PFA includes a foot pursuit station with a fence vault. Cardio intensity targets climb from 6-7 RPE at Level 1 to intervals at 9/10 RPE by Levels 3 and 4. The Cooper Test is a legacy standard no longer used for general applicants.

Running fitness matters at every stage of the RCMP application process, but the specific standard changes depending on where you are in that process. Before you start the conditioning program, there is a self-assessment 5km benchmark. During the application, you face the Physical Fitness Assessment foot pursuit station. Inside the training program itself, each level prescribes a specific cardio intensity target. This article covers each RCMP running requirement in sequence, so you know what you are working toward and when.

The 5km Self-Assessment: Before You Start Training

Before entering the RCMP conditioning program, you should be able to run 5km in under 30 minutes. This is a self-assessment benchmark, not a gatekeeping test. You do not submit a time to anyone. The purpose is to confirm you have a base level of aerobic fitness before starting Level 1.

Thirty minutes for 5km works out to a 6-minute-per-kilometre pace. For most people who have been sedentary, this will take several weeks of consistent running to reach. If you cannot yet hit that pace, start running three times per week at whatever pace you can sustain for 20 to 30 minutes. Build to 5km before you enter Level 1. The cardio demands of Level 1 assume you can already maintain moderate aerobic effort for 20 to 30 minutes without stopping.

PFA Foot Pursuit: What the Assessment Actually Tests

The Physical Fitness Assessment, which replaced the PARE in April 2024, includes a foot pursuit station. This station simulates a short, high-intensity chase followed by an immediate physical task. The course covers approximately 500 metres and includes a fence vault. You complete it wearing standard gear load. For an honest assessment of how hard each station actually is, see how hard the RCMP fitness test really is.

The foot pursuit station rewards two things: raw sprint capacity and the ability to perform a controlled physical task immediately after maximal effort. Running fitness alone does not prepare you for it. An applicant who can run 5km comfortably but has never sprinted 200 metres and then vaulted a fence will find the station harder than expected. Your training should include sprint intervals and transition drills alongside your base cardio work.

Note on the Cooper Test: The Cooper Test (a 12-minute run for maximum distance) was used by the RCMP as a fitness benchmark prior to 2008. The 2014 conditioning program PDFs reference it as an ERT standard. It is no longer used in the standard application process. If you are applying as a general applicant, prepare for the PFA, not the Cooper Test.

Cardio Standards Inside the Conditioning Program

The RCMP conditioning program does not prescribe running paces. It prescribes effort levels using Rate of Perceived Exertion. The cardio standard at each level tells you how hard to work, not how fast to go. This means you can use any cardio machine, or run outdoors, as long as you hit the target RPE for the prescribed duration.

Level	Cardio Type	Duration	Target RPE	Talk Test
1	Continuous aerobic	20-30 min	6-7 / 10	Short conversation with pauses
2	Continuous aerobic	20-30 min	7-8 / 10	Short sentences only
3	High-intensity intervals	30-40 sec work / 60-90 sec rest	9/10	Short yes/no answers only
4	High-intensity intervals	40-60 sec work / 60-120 sec rest	9/10	Short yes/no answers only

At 6-7 RPE you breathe harder than normal but can hold a short conversation. At 7-8 RPE you can manage short sentences. At 9/10 RPE, answering a question takes real effort. These descriptions come directly from the RPE table in the Level 1 source document. Use them to calibrate your effort rather than relying on pace alone, since running pace at 7 RPE varies significantly between individuals.

Level 1 and 2: Building Your Aerobic Base

The first 32 weeks of the program are aerobic base-building. You train three days per week. Two of those days include a 20 to 30 minute continuous cardio block at the prescribed RPE. The third day is a circuit session with short cardio bursts.

At Level 1, the exit criterion for cardio is 30 minutes of continuous effort at 5-6 RPE, one full point below the training target. The program builds you above the exit bar so crossing it feels manageable. At Level 2, the exit criterion rises to 30 minutes at 7-8 RPE. That is the same intensity as the training target, which means you must sustain your training effort for the full exit duration without fading.

If you run for your cardio sessions, track your pace at your target RPE over time. A pace that feels like 7 RPE in week one will feel closer to 6 RPE by week eight, because your aerobic system is adapting. When that happens, run faster to bring the effort back to 7-8. This is progressive overload applied to cardio, and it drives the same adaptation as adding weight to a strength exercise.

Level 3 and 4: Interval Training

At Level 3, continuous cardio gives way to intervals. You work at 9/10 RPE for 30 to 40 seconds, recover for 60 to 90 seconds, and repeat. The number of intervals starts at 3 in weeks one and two and builds to 6 by weeks seven and eight. Level 4 extends the work period to 40 to 60 seconds with 60 to 120 seconds of recovery.

For runners, these intervals translate to short hill sprints, flat sprints, or high-resistance treadmill intervals. The specific modality matters less than hitting 9/10 RPE on every work period. If your later intervals feel easier than your first ones, you started too hard. If they feel harder and your form breaks down, your recovery periods are too short. Adjust accordingly.

The interval format at Levels 3 and 4 directly mirrors the foot pursuit demands of the PFA. A 40-second sprint at maximum effort followed by a controlled deceleration and physical task is structurally identical to the interval prescription. Training at Level 3 or 4 before your PFA date is the most specific preparation you can do for the foot pursuit station.

Mapping Your Current Running Fitness to the Program

Your current ability	Where to start
Cannot run 5km continuously	Build to 5km before entering Level 1
5km in 30+ minutes (walk/run)	Level 1, start from week 1
5km in under 28 minutes continuously	Assess against Level 1 exit criteria. If push-ups and squat form are met, start Level 2
30 min at 7-8 RPE without stopping	Assess against Level 2 exit criteria. If met, start Level 3
Can sustain intervals at 9/10 RPE for 5+ rounds	Assess against Level 3 exit criteria. If met, start Level 4

Frequently Asked Questions

For the full RCMP fitness hub, see our guide to RCMP physical readiness.

Sources
Poirier, G., & Lemelin, C. (2014). RCMP Conditioning Program Levels 1–4. RCMP Health Services.
RCMP. (2024). Physical Fitness Assessment (PFA). rcmp-grc.gc.ca.
Borg, G. (1998). Borg’s Perceived Exertion and Pain Scales. Human Kinetics.

This article reflects current RCMP policy based on official government documentation. Eligibility and suitability decisions are assessed on a case-by-case basis during the application process.

By Alex Morgan, Certified Personal Trainer, https://joinrcmp.ca/author/alex-morgan/

This article reflects current RCMP policy based on official government documentation. Eligibility and suitability decisions are assessed on a case-by-case basis during the application process.

By Alex Morgan, Certified Personal Trainer, https://joinrcmp.ca/author/alex-morgan/

Last Updated: May 31, 2026