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SEALS: Week 4 | Final PST

  • Long Distance run for time

    Evidence:

    • Fitness tracker activity

      e.g. Strava, Garmin, Map My Run, etc...

In the final stage of selection, recruits need to complete a Modified Physical Screening Test (PST) which includes a final long-distance run. Complete this physical fitness test and you have passed the series.

  • Brief

Instructions

  • Achieve the set distance below relevant to your level of entry in one single workout.

    Entry-Level

    Advanced

    Intermediate

    Moderate

    Novice

    Distance

    14 miles

    11 miles

    8 miles

    6 miles

Requirements

  • 2.5% Treadmill gradient

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

Evidencing

If you have purchased a Challenge Pack, you are eligible to submit your challenge evidence for review, verification and scoring. You may only submit your evidence once. All evidence is final.

Evidence Format:

  • Fitness tracker activity

    e.g. Strava, Garmin, Map My Run, etc...

Submitting

Before submitting, please make sure you have ready:

  • Challenge Pack Order Number

    Found on your purchase confirmation email

  • Weblink to Evidence

Acquiring a Weblink

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 the direct weblink to your fitness tracker activity
  • Share a link to a screenshot of your activity via a file-sharing website such as wetransfer.com

Scoring

Completion Points

Entry-Level

Advanced

Intermediate

Moderate

Novice

Points

40

30

20

10

Average Pace bonus Points

Pace

6:00 per mile

6:30 per mile

7:00 per mile

7:30 per mile

8:00 per mile

8:30 per mile

9:00 per mile

9:30 per mile

10:00 per mile

10:30 per mile

11:00 per mile

11:30 per mile

12:00 per mile

12:30 per mile

13:00 per mile

13:30 per mile

14:00 per mile

14:30 per mile

15:00 per mile

15:30 per mile

Points

20
19
18
17
16
15
14
13
12
11

10

9

8

7

6

5

4

3

2

1

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.

Help & Support

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

info@rokman.co.uk

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.

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