Need Running Tips for Police Physical Test

by Shitesh Verma
( India, U.P., Allahabad)

I am a 26 years old male and I am a beginner runner. I am trying for a police oriented job. I want to practice my running because of a test (1.6 Km in 6.30 mins and 100 Mtr in 16sec. and 5 Km in 30 mins).

I have only 2-3 months, is it possible?






I started practice but I feel pain in both my knees.

Currently, I run 1.6km in 8 minutes.

So how can I do running practice. Can you please give me some suggestions to solve my problem.

I'll be thankful to you?


Answer by Dominique:


Hi there,
Thanks for your request for running training advice for your police physical tests.

Three months is a reasonable time to see some improvement.

You need to build up your stamina by doing easy runs, see my Base Running Drills-page, or doing a run/walk program, see my Beginner Running Programs.




I would expect you to make sufficient improvement by just doing this type of exercise for 3 months.

One worry is your knee pain. I am not sure how fast and how much you were running to cause that. This kind of problem often happens to beginning runners who run either too fast or too much.

You need to get your body used to the exercise. So run slowly and build it up easily over time.

While you have the knee pain, build up your fitness via cross training that is less strenuous on the knees, e.g. bike riding, swimming, bodyweight exercises, gym work.

Cross training is a good idea anyway.






For more running training advice, please go to my Beginner Running Tips page and to the Running Training section of this website.

I hope this helps.
Best of luck.
Kind regards,
Dominique