Fitness Test

The NRDP Physical Fitness Test (PFT) is a track-based workout designed to test both your sprint and endurance capabilities. There are two parts:

  1. 40 meter sprints
  2. 150 meter / 50 meter run/walk intervals

Requirements vary by grade as described below. Grade 8 referees are welcome, but not required, to participate. Referees wishing to upgrade must meet the requirements of the grade to which they wish to upgrade.

Grade 7

  • 6 x 40m sprints in 6.6 seconds or less. Runners must pass 5 out of the 6 attempts.
  • Intervals (under age 40): 9 laps, 150m @ 40 seconds + 50m @ 45 seconds.
  • Intervals (age 40+): 8 laps, 150m @ 40 seconds + 50m @ 45 seconds

Grade 6

  • 6 x 40m sprints in 6.6 seconds or less. Runners must pass 5 out of the 6 attempts.
  • Intervals (under age 40): 10 laps, 150m @ 35 seconds + 50m @ 40 seconds recovery
  • Intervals (age 40+): 8 laps, 150m @ 35 seconds + 50m @ 40 seconds recovery