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 Dominique:

Hi there,
Thanks for your question about your police force physical test.

Congratulations on the newborn. Been there twice as a dad. Which was exhausting. But as British comedian Esther Manito once said "If you're going to be a parent, be a dad." For a mother things are generally tougher.

I'll provide the below advice with one big caveat: everybody's exercise journey after pregnancy is different. It takes a while for your body to be able to take the brunt of exercise again. And the sleep, or lack thereof, causes additional stress at this stage of life.

So, it is not all going to be smooth sailing. You may have some ups and downs. You may find out you need longer than three months. Either way, I'll lay out the best, safest way to start running. And then you take it from there. So, my thoughts on this are:

1. Yes, start with a run/walk approach
2. Speed up the program
3. Lastly, add speed

Yes, Start with a Run/Walk Approach

I would definitely advise starting with a run/walk approach.

The Beginner Running Program 3 is a good program. It gets you to 30 minutes of non-stop running in 12 weeks time.

Especially in the beginning it is a very gentle way to start running. Now running 30 minutes non-stop in 12 weeks is great. And a fantastic base to then run a faster 1.5 mile. As you have realised from reading some of the other Q&A I like to put the emphasis on slow, easy running at the start to build your endurance.

Thirty minutes of slow, easy running is fantastic. The only issue I see is that your police physical test is going to be in about 12 weeks time as well. Ideally we'd have a bit more time so you can get to that base position of 30 minutes of running and then have some additional time (say a month or so) to practice with some faster running as well.

Speed Up the Program

If achievable, what would be great is if you could find a way to speed up the program. So you have time left at the back-end to do some speed work. This is where I'll mention the major caveat again: I don't know how well your body can handle the stress of a run/walk program. Let alone an accelerated run/walk program. So, listen to your body and keep yourself safe and healthy first and foremost.

Here's some approaches to shorten Beginners Running Program 3:

Skip a few weeks - Beginners Running Program 3 starts at the beginners level and is great for anybody who is not able to run at all. I am not sure about your basic fitness at the moment, so I can't tell you where to start. But you might be able to leave out the first few weeks and start at week 3 or 4 for example. That would help shave off some preparation time.

Do more than three workouts per week - Given you are needing to make some serious improvements in fitness, I'd really recommend doing more than the bare minimum. Suppose you move to four workouts per week. The 3 workouts per week x 12 weeks = 36 workouts could then be accomplished in 9 weeks (36 / 4 = 9).

So in week one you would do all the workouts from week 1 + the first workout from week 2. In week 2 you do the two remaining workouts from week 2 + the first two workouts from week 3. Etc.

A combination of these two strategies can get you to 30 minutes of non-stop running earlier.

A third idea would be have a good look at Beginners Running Program 3 and use the same type of approach, but create your own program, getting you to run 30 minutes in say 8 weeks.

In reality, although many people use the program and have used it to great success, almost nobody uses it exactly to the letter. I get reactions quite a lot of people stating that they skipped a few weeks, started off at week 5, repeated a week, etc.

So, use the approach, but then tailor it to how you are progressing. Especially with a post-birth body and the exhaustion of dealing with a newborn you will have good and bad days, so you'll have to go with the flow a little anyway.

Finally, when you come from a low base of fitness, any type of exercise will help get you fitter. Now when you are wanting to be a faster runner, clearly you will benefit most from doing running. But if too much running is too hard on your body, try to find alternative forms of exercise to somewhat compensate. E.g. walking, elliptical machine, stationary bike, etc. Any form of cross-training is going to help you.

Lastly, Add Speed

Now, I am going to assume that based on the above strategies, you'll get to running approximately 30 minutes of non-stop running with time to spare. Let's say a month. Then I would use the last months to add in some faster running as well.

It would be great if at that time you'd be running four times a week and you'd be running 30-40 minutes at a very easy pace non-stop three times a week and then one workout per week you focus on faster running.

Given the limited time you'd be best off focusing your faster efforts on Goal Pace Running. Simulate goal pace so you know what it feels like.

Doing a race simulation of running 1.5 mile like you would have to do at the test can be very helpful. But I would not recommend that immediately. Start with something a a lot more doable. e.g. 12 x 200m at race pace with a 1 minute break in between. Alternatives are 6 x 400m, 3 x 800m etc. All of this will help you get used to goal pace.

Four weeks of that type of interval training combined with slower, easier running can make you a lot faster and fitter.

I hope this helps. It's going to be tough. It's going to be hard work. And post-pregnancy, it may be tricky to execute. But the above strategies provide you with a plan forward.

Feel like it is too hard on your body? Feel like the accumulated stress of young baby, lack of sleep, and running is too much? Then maybe move your goal out a bit. Police physical tests are generally held multiple times per year. If you find you need to postpone, don't stop exercising! Really use that extra time to build up your fitness and endurance at a slower pace.

All the best.
Kind regards,
Dominique

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