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:


  • 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.


    Cheers,
    Dominique

    Join in and write your own page! It's easy to do. How? Simply click here to 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!