I'm 30 years old male, smoked for 14 years and recently quit and started walking / slow jogging. I want to get ready for the Toronto/Canada police physical fitness test http://www.torontopolice.on.ca/careers/selectionprocess.php
I need a training program specifically to get ready for this test.
Can you help me? Thank you kindly regards Rizwan Khan
Answer by Dominique:
Hi Rizwan, Thanks for your running training question.
I do not yet offer personalised training programs, although considering to add it to the website, but happy to give you some general advice that should set you off in the right direction.
When you haven't done much exercise, it is definitely best to start with a run/walk running program. You can pick up ideas about how to build up your running program in the beginners section of my website.
There are more people in the same boat as you as I have answered questions about getting for this dreaded 1.5 mile test a few times before.
These should give you some food for thought about how to structure your training. One thing, even if you are not completely sure on how to structure it all: do not put off running for another day. Just make sure you get that mileage into your legs.
100 Day Marathon Plan from Marius Bakken
presents a welcome fresh training approach to marathon running that has proven to be very effective. It's the best marathon training program available today.
Marius has competed in the Olympics and has trained with world-class
athletes from Italy and Kenya. He has learnt from these runners and has made those training
methods applicable to marathon training programs for normal people like
ourselves.
This marathon plan prepares you well for a marathon by first focusing
on 5k and 10k training. Only when you are ready
Marius moves on to marathon training.
Want to get ready for a marathon within 100 days?
Then you need to give the 100 Day Marathon Plan a try.
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