Seems like you’re going round in circles here so hopefully I can offer some advice. I recently attended a POC which is of course similar to PRMC. On the day I achieved PBs on the 1.5 mile run (by a few seconds) and the bleep test. I did worse on press ups and pull ups than I have done dozens of times at the gym, and I maxed out sit ups as was expected. However, none of this was an issue because it wasn’t a case of borderline passing, but, for example, getting low 50s on the press ups instead of 60, or 10 pull ups instead of my usual 13. My experience was shared by many others, some ran 20s or so slower on the 1.5 than they have before, some maxed out press ups despite never having got close in training. As for the warm ups before the run and RMFA, it varies. One week the PTIs might have you just jogging gently and doing some light mobility, the next week they might have you doing sprints and a circuit. The underlying point is you need to be able to pass the run and RMFA comfortably even on your bad days. It should never be the case that you’re relying on adrenaline to get you through, it’s a terrible strategy. You only get one set of press ups, pull ups and sit ups and the whole routine will be over before you know it. Another issue is that if you scrape through the first day you will go to sleep with a negative mindset questioning whether you will make it through bottom field and the endurance course. These two evolutions take a lot of mental fortitude and even the slightest of doubts will tear you apart. Of course the opposite is true in that if you smash the first day you will give yourself the confidence to carry you through, you also will not be watched like a hawk by the PTIs, who target the less fit candidates to try and break them. As for the amount of running you should be doing, there are two points. Firstly, it is true that the endurance course is not very long in distance so you won’t be running any more than a mile in one go. However, ours lasted for around 3 hours or so, and bottom field in the morning was also 3 hours. So you need to condition yourself to exercising for extended periods of time. A 4 mile run might only take you 30 minutes, but if that’s all your body can sustain then you will fail. Adding long distance runs (8 miler in Arny’s programme) will train the energy systems your body needs to perform for that amount of time. Personally I wish I had done more fartlek training and long easy runs of 10 miles or more. Hindsight is a wonderful thing. I think you should delay your PRMC, but it’s your choice. Good luck.