2.4k Run: Police Physical Test Three Months Away

Hi there, I am looking to apply for the Police force. One of the requirements is the 2.4km in 11mins 50sec. I've read through some of the other questions, but the majority of them are wanting to shave time off etc.

But me, I can't even run 2.4km so I would like to know where the best place for me to start would be?

I've got a 3mth old and therefore haven't been in the gym, haven't run or worked out for 6mths. So my fitness level, as you can imagine isn't great. Would you recommend I do one of the beginners programs? If so which one would be the best for me if my ultimate goal would be the 2.4km. I did read an answer you had that running at a slower pace over a further distance would be helpful. So maybe the program 3? I was looking to apply in about three months' time...is that enough time?

Thanks any advice is greatly appreciated.

Answer by Dom:
Thanks for your question about your police physical test. Three months can be enough time if you use it well. I'll break my response down as follows:

• Start with a run/walk approach to build your base
• Speed up your training timeline strategically
• Add specific speed work for your test pace
• Manage the unique challenges of training as a new parent
• Plan your pacing strategy for test day

First, let me be direct about your situation. You are starting from a low base with a three-month-old baby. I'm a parent twice myself, and I know how exhausting this stage is: the constant sleep interruption, and a schedule that revolves around feeding and nap times.

When my kids were newborns I didn't do a lot of running. And I am a man! I'd caution you into going too hard. A post-baby body needs time to heal. Your body has also been through a lot, so please get checked by your doctor before you start. Ask whether you're clear to begin exercising and building up to running.

And keep in mind, these tests are generally held multiple times per year. Don't rush the process.

With your doctor's all-clear in place, here's what I'd do.

1. Start with a run/walk approach to build your base

Start with a run/walk approach. Beginner Running Program 3 is a good fit for your situation. It gets you to 30 minutes of non-stop running in 12 weeks.

In the beginning, you'll alternate between short running segments and walking recoveries. You'll gradually build your endurance without overwhelming your body.

30 minutes of non-stop running in 12 weeks creates a solid base. You can then work on faster running for your 2.4km (1.5 mile) test. As you've realized from reading other Q&As, slow, easy running at the start builds endurance most effectively.

The challenge is that your police physical test is in about 12 weeks as well. Ideally you'd have more time: enough to reach that base of 30 minutes of running and then more time to practice faster running. A candidate I coached, Aaron, took 15-16 weeks to go from 14:15 to 10:45 for the 1.5 mile test, and he was already running 2 miles a few times a week when he started. You are starting from lower, so we need to be smart about the time we have.

There are strategies that can make this work in 12 weeks.

2. Speed up your training timeline strategically

The idea is to speed up the program. This gives you time at the back end for speed work.

Here's my caveat: listen to your body and keep yourself safe first. Your recovery needs are different with a newborn.

Here are approaches to shorten the beginners running program:

Skip a few weeks. The program starts at absolute beginner level. You might be able to start at week 3 or 4, depending on fitness level. That shaves off preparation time immediately.

Do more than three workouts per week. You need serious fitness improvements, more than the bare minimum. If your body copes, move to four workouts weekly. The 3 workouts × 12 weeks = 36 workouts could be done in 9 weeks (36 ÷ 4 = 9).

In week one, you'd do all workouts from week 1 plus the first workout from week 2. Week two gets the remaining week 2 workouts plus the first two from week 3. And so on.

A combination of these strategies gets you to 30 minutes of non-stop running earlier. You could even create your own program using the same approach, reaching 30 minutes in 6-8 weeks.

Almost nobody uses these programs exactly to the letter. People skip weeks, start at week 5 or repeat weeks, so tailor it to your progress.

3. Add specific speed work for your test pace

If all goes well, you'll reach 30 minutes of non-stop running with about a month to spare. Use that final month for (some) faster running.

By that stage, I'd recommend four runs weekly: three easy 30-40 minute runs and one focused speed session.

Focus your faster efforts on goal pace running, which means practicing the pace you need to hold on test day. To simulate 11:50 for 2.4km (1.5 miles), that's about 4:55 per kilometer or 7:55 per mile.

Don't jump straight into full test simulations. Start with something manageable like 12 × 200m (half a lap of a track) at goal pace with 1-minute recoveries. Build to 6 × 400m, then 3 × 800m.

This interval training (short, fast repeats with rests in between) combined with your easy runs will make you faster and fitter. Four weeks of this approach can make a real difference to your speed when you are building from a low base.

Getting specific about your goal pace is what turns general fitness into a pass on test day.

4. Manage the unique challenges of training as a new parent

Training with a newborn needs special consideration. Sleep deprivation, hormonal changes, and the physical demands of caring for a baby all affect your training.

You'll have good days and bad days. Some sessions will feel fantastic, others will be a struggle just to get out the door. Go with the flow.

If running becomes too hard on your body, find alternative exercises. Walking, the elliptical machine or a stationary bike all count as cross-training (exercise that isn't running), and all of them help your heart and lungs. When you're coming from a low base, any movement makes you fitter.

Schedule your runs when you have the most energy. For many new parents, that's early morning before the baby wakes. It's tough, but consistent training beats perfect training.

Don't be afraid to repeat weeks if you need to. Your body is dealing with big changes, so give it the time it needs to adapt safely. You can find more guidance on starting to run in this beginner running tips article.

5. Plan your pacing strategy for test day

Your target of 11:50 for 2.4km breaks down to 4:55 per kilometer (7:55 per mile). Practice this pace regularly during your speed sessions.

Start conservatively on test day. Aim to run the first kilometer (a little over half a mile) in 4:55 to 5:00, hold that pace through the second kilometer (the next 0.6 miles), then give it everything you've got over the last 400m to get in on time.

In my experience, overconfidence in the first half ruins more attempts than under-training. I do it myself regularly in parkruns. I get a little optimistic, I think I'll be fine and then suddenly I am not. Another Personal Best attempt down the drain... Your adrenaline will be high on test day, so use it wisely.

Practice your test day routine during training: same warm-up, same mental approach, same pacing strategy. Familiarity builds confidence.

You only need to hit 11:50, not 10:00. Don't get caught up trying to impress. Pass first.

I cover more strategies in my Q&A on how to prepare for a police fitness test.
This approach gives you a solid plan forward. It's going to be tough work, and training after pregnancy can be tricky.

If the combined stress of a young baby, lack of sleep and training becomes too much, consider postponing your application. Many departments hold tests several times a year, so check yours. If you need extra time, use it to build your fitness at a sustainable pace, and don't stop exercising while you wait.

Your next step: book that check-up with your doctor this week, then start week 1 of Beginner Running Program 3 as soon as you're cleared.

All the best,
Dom

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