Hey everyone. This is my current run schedule below. I ran a 1.5 mile in 13:52. My goal is 12:00 or under for law enforcement, nothing higher than 12:00. I should add 2 more run days so I run 5 times a week right? Also, what should I incorporate or change into my current run schedule and what should the other 2 days look like? Should I do 4 long runs and then the 1 sprint/interval work? I was wondering if any cops who took their PT test and crushed the run can share what they did to get to that point?
RUN SCHEDULE
Monday:
* 2.5 mile run easy pace
Wednesday:
* 2.5 mile run easy pace
Friday:
* Interval run
* 0.25 miles fast pace 6 times with a 2 minute recovery walk
Comments
We would run with gas masks in the army.
I gather an n95 mask would do pretty good.
Run 2-3 times a day. Focus on stretching out your pace. A few extra inches every step is the key to you getting under 12 mins. Believe me, 14 mins to 12 mins is super easy.
https://np.reddit.com/r/AirForce/comments/ugvqe7/running_with_science_a_12_week_guide_to_15_mile/
You may give this a read.
Yeah you need to run more.
Not LEO but when I was training for a fitness test for state police last year, I did 2 miles every other day, 0.25 mile intervals at 10mph on treadmill. Went from 12:36 1.5 mile to 10:32 1.5 mile. I’m 5’8 155. Sprinting helps improve your time quickly, you might have to take a few rest periods regularly if you feel like you’re getting shin splints from doing this until you get used to it.
3 weeks before the fitness test I started doing a full 3 miles instead of 2.
Find what pace you need to hold to get 12 mins and only practice at this pace. Extend it 5 mins- 7 min – 9
Increase your frequency to 4 times a week and lower the distance to 2 miles. Train legs twice a week on your off days. The key to plateuing is lifting more.
The “easy pace” runs are not going to help you as much as a fast paced, shorter distance run. Do some 1 mile runs as fast as you can without having to stop and walk. Your endurance will increase quickly. Slowly work that up to 1.5 miles keeping the same pace.
Shuffling around for 2.5 miles at a snails pace is fine on days you’re feeling sore or tired. Other than that not as beneficial.
I ran our academy for six years and we did a one mile run at the beginning then another at the end to see improvement. This is the strategy I found to help the most.
For really easy math let’s say you run a 12 minute mile. That’s 3 minute laps around the track. We would do quarter mile runs with a 20ish second break between them. The only rule was you had to get each lap under 3 minutes. Didn’t matter if it was 2:00 or 2:59. We would do these for about 30-45 minutes. If you do this a few times you can condition your body to running at a faster pace.
You can either shorten the time between quarters or change it to half mile runs. As you get better then lower your minimum time.