How can I Prepare Myself for a Police Fitness Test?

by Liam
(Glasgow)

Hi, I have just applied for the police and am waiting on the date I have to do a fitness test. This test consists of running a mile and a half in 12 minutes.

I am worried I can't prepare myself as I am not a big runner.

Are there any exercises that can improve my fitness so I can pass my police fitness test.

Thanks Liam




Answer by Dominique:

Hi Liam,
Thanks for your question about your upcoming police fitness test. You are not the only one wanting do a 1.5 mile test in a certain timeframe! There are lots of people who need to complete a 1.5 mile test, either for army or police or other profession that requires strong endurance and speed. .

Not sure how long you have till your test and what your current fitness level is. That would help determine how aggressive you need to be in your training approach. Are you reasonably fit, but you need some improved fitness to make the 12-minute cut or are you in more dangerous territory? This will determine what you need to do exactly.

My thoughts on this are broken down in three components:

1. Running is essential - the specificity principle
2. What is needed for a strong 1.5 Mile Run
3. Alternatives to running


See further detail below:

Running is Essential - the Specificity Principle



You say you are not too keen on running. That is a little bit of a problem!

There is a certain principle in exercise, that is called the specificity principle. Paraphrasing what it stands for: the best training you can do for a certain race or test is to do training specific to that race.

So, for a running test, it makes a whole lot of sense to run!

It is best to run regularly to prepare for your police fitness test. You would maximise your chances of success. I would strongly advocate running at least three times per week.

What is Needed for a Strong 1.5 Mile Run



Get into a regular training regime, three times a week at least, anything more is great. Any race over 800 meters is predominantly an aerobic affair, so, even though you need some speed, it is predominantly your cardiovascular system that needs to be trained. So do lots of running at an easy pace to give yourself the best chances of success!

You will want to be able to cover the distance with ease. You'll do that by slowing down (easy running!), but going further than the 1.5 mile race distance.

Imagine if you regularly run 6 miles in a training session; how easy would it feel to run 1.5 miles?

Key pages to get more info:

Base Running

Increasing Mileage Safely

After you have built up your mileage and are able to run a decent distance, then you can add in some faster work. Check out the Running Workouts page for extra information.

Alternatives to Running



As I have mentioned before I'd really recommend running three times per week at least. Given you are loathe to do more running, you can further build up your cardiovascular system with other cardio exercise.

Bike riding is an excellent activity that will also boost your cardiovascular system with the additional benefit that it does not put the same stress on your lower legs as running does.

Other good activities are the elliptical machine, the rowing trainer or swimming. They all provide cardiovascular benefits.

Also see Cross Training for Runners.

However, continue to keep in mind that running needs to be the main exercise of choice.

Whatever you do, you'd better start preparing!

Best of luck with your police fitness test.
Kind regards,
Dominique

Want to Pass Your 1.5 Mile Test?


Are you preparing to ace your 1.5 mile run test for a career in the army, police, or another physically demanding role? I have created an unbeatable combination of resources to put you in the best position to succeed and it's completely free!

Just enter your email address below to receive both my "Top 10 Runs to Supercharge Your 1.5 Mile" eBook and the "7 Days to Pass Your 1.5 Mile Test" eCourse directly to your inbox.

Supercharge Your 1.5 Mile Today!



1.5 Mile Test Pages You Need to Check Out






Return to 1.5 Mile Run Test Questions.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. Master the 1.5 Mile Run: Proven Training Plans to Pass Your Next Test with Ease!

    Ace the 1.5 mile run test with the ultimate 1.5 mile run training plan. Training plans for different abilities and different lengths that help you achieve your best no matter what your starting point…

    Read more

  2. How to Improve My Running Endurance and Speed - 1.5 Mile Physical Test

    I am hoping to run 1.5 miles in less than 9:40 after a 0.5 mile warm up to qualify in the necessary time for the TA career I desire - the paras. I

    Read more

  3. How to Improve My 10k Running Time?

    I want to improve my 10k running time. Recently I did a training run in my tempo run zone and ended up doing 10k in 1h04'. I read your 10k program,

    Read more

  4. How to Speed Up My Running - Improving My 5k Time

    My average 5k speed is about 5.05 minutes, my 10k speed is about 5.40 minutes. I have tried all kinds of ways to speed my times up such as different

    Read more

  5. Running with a Limp

    Right now I am training for my cross-country season. I had to take a couple of weeks off due to an ankle pain and swelling on my left foot. As of right

    Read more

  6. Need to Run 1.6km in 7mins

    My name is Waqar and I live in Pakistan. I have applied for the Motorway Police. Their requirement is to cover 1.6km in 7 mins. I have never run before

    Read more

  7. Running Too Slowly

    Hello, a few months ago I started the Couch to 5K program. I'm getting very discouraged because I run so slowly -- it takes me about 14 minutes to

    Read more

  8. Another 1.5 Mile Run Test Question

    I am 30yrs old and currently approximately 55lbs overweight. I am in the process of losing weight for upcoming law enforcement processes of which the

    Read more

  9. Training for a First Marathon in Six Months Time

    I am 19 and not very fit at all. I have never done or attempted to do running of any kind. I have signed up for a marathon six months from now. I

    Read more

  10. Two Week Layoff - Half Marathon 9 weeks Away - Can I Do It?

    Ok, I'm 21 years, 140 lbs, and I've been running for a little over a year now. I had not been training specifically for anything, but I was at a point

    Read more