Training for Police Physical Test

by Joshua
(USA)

I am training for a police physical fitness test.
I have to run 1.5 miles in 16 minutes and 28 secondss.
Now I am sure that doesn't seem like much but let me tell you how much I despise running... :)

Do you have any custom programs or tips you could give me?



I have around 8-10 weeks to train.


Answer by Dominique:

Hi Joshua,

Without knowing your base situation (what exercise do you do, what is your current time on that distance, how often do you run etc.) it is a bit hard to give you good advice.

However, a few hints and pointers:

For the coming 8-10 weeks, run three-four times per week; it is okay if you run and walk (see my run/walk beginner running programs in the beginner section for examples).

Slowly build up the time spent running. Build up your mileage safely.

Make sure you build up to at least three miles per run, preferrably even a bit more.

Why? You need to be able to run further, to be able to run the short distance faster.

In the last four weeks, include tempo runs and/or fartlek and/or interval running into the program. See my running training section for:

• Tempo Runs


• Fartlek


• Intervals

Make sure you listen to your body and don't overdo it at any point in time and get injured. If you are untrained, jumping into a running program gives you higher risk of injury.

Good luck, hope this helps you pass your test.

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Cheers,
Dominique