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Frogman Corps: Week 3 | Endurance

Endurance is a key attribute for a special forces soldier. This challenge is inspired by one of the long-distance marches from selection that tests the endurance of the participant. Bonus points will be awarded for time achieved.

  • Cooper Test

Instructions

  • Distance for time

    Advanced: 15km (9.3miles)

    Intermediate: 13km (8.0miles)

    Moderate: 11km (6.8miles)

    Novice: 9km (5.6miles)

Requirements

  • Start and finish in the same location

    As this is a time trial, to stop people just running down a hill to get the best time, you must start and finish your run in the same location. You can achieve this by running a single looped route or multiple looped circuits of a track or run out to half way and turn around to return to the start. Plan you run before you attempt to make sure you pick a suitable route.

  • 2.5% Treadmill gradient

    It is preferred that you attempt this challenge outside, however, if you are unable to do so and must use a treadmill, the gradient of the treadmill must be set at 2.5%.

Evidencing

Evidence Format:

  • Fitness Tracker Activity

    Eg: Strava, Garmin, Fitbit...

Scoring

Completion Points

Entry-Level

Advanced

Intermediate

Moderate

Novice

Points

40

30

20

10

Bonus points

Advanced

1h 05m

1h 09m

1h 13m

1h 17m

1h 21m

1h 25m

1h 29m

1h 33m

1h 37m

1h 41m

1h 45m

1h 49m

1h 53m

1h 57m

2h 01m

2h 05m

2h 09m

2h 13m

2h 17m

2h 21m

Points

20

19

18

17

16

15

14

13

12

11

10

9

8

7

6

5

4

3

2

1

Intermediate

1h 00m

1h 04m

1h 08m

1h 12m

1h 16m

1h 20m

1h 24m

1h 28m

1h 32m

1h 36m

1h 40m

1h 44m

1h 48m

1h 52m

1h 56m

2h 00m

2h 04m

2h 08m

2h 12m

2h 16m

Points

20

19

18

17

16

15

14

13

12

11

10

9

8

7

6

5

4

3

2

1

Moderate

54m

58m

1h 02m

1h 06m

1h 10m

1h 14m

1h 18m

1h 22m

1h 26m

1h 30m

1h 34m

1h 38m

1h 42m

1h 46m

1h 50m

1h 54m

1h 58m

2h 02m

2h 06m

2h 10m

Points

20

19

18

17

16

15

14

13

12

11

10

9

8

7

6

5

4

3

2

1

Novice

48m

52m

56m

1h 00m

1h 04m

1h 08m

1h 12m

1h 16m

1h 20m

1h 24m

1h 28m

1h 32m

1h 36m

1h 40m

1h 44m

1h 48m

1h 52m

1h 56m

2h 00m

2h 04m

Points

20

19

18

17

16

15

14

13

12

11

10

9

8

7

6

5

4

3

2

1

Submitting

Before submitting, please make sure you have ready:

  • Challenge Entry Order Number

    Found on your Challenge Entry purchase confirmation email.

  • Weblink to Evidence

    Unfortunately, we do not yet have the technology to allow you to directly upload your evidence, so in order for you to submit your evidence we require you to submit a weblink to such evidence. There are a number of ways to get a weblink to your evidence, you can either:

    • Upload your evidence to our Team Rokman Facebook Group
    • Share a direct weblink to your fitness tracker activity
    • Share a link to download a screenshot of your evidence via a file-sharing website such as wetransfer.com

Deadline: 7-Days

It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until 7-days after the end of the series. We will not accept submissions after this time.

Health & safety

This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt. This list is only a guide. It is your responsibility to take the appropriate health and safety measures during the attempt of a challenge.

  • Consult a physician

    You should consult a physician before you begin any strenuous exercise program, such as the one described on this website, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any challenges or exercise, stop immediately and seek medical evaluation.  

  • Plan your route

    On running challenges, we strongly recommend planning your route with online running route planners. This leaves out the guesswork, allowing you to know the distance and elevation before you embark on the challenge.

  • Let others know

    When performing any challenge, we strongly recommend you let a friend or family member know what you are doing and where and when you are doing it and what time you are expected to return incase you face any difficulty.

  • Carry a mobile phone

    We strongly advice that you carry with you a fully charged mobile phone and back up battery if possible.

  • Bad weather

    Keep an eye on the weather forecast.

  • Nutrition and hydration

    You are responsible for your own nutrition and hydration as this is a self-disciplined event. Please ensure you have enough fluids and food or adequate access to these. Click here to read our guide on fuelling correctly for this challenge.

Help & Support

If you have any questions or queries please do not hesitate to get in touch.

info@rokman.co.uk

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