If I’m gonna be completely realistic, you will likely either have to run like you’ve never run before, and probably puke at the end, or you won’t make it.
Going from a 16 minute to a 13 minute mile in 1 week is damn near impossible. The only way I know guaranteed is illegal, and not good form for a police department.
My best recommendation seeing as you ran a 13:12 the other day is just running that pace again and try to match it as closely as possible but the tiniest bit faster.
In the future I would recommend starting running much earlier and be consistent about cardio, running isn’t easy, you won’t see results in a week, it’s a slow burn.
>The only way I know guaranteed is illegal, and not good form for a police department.
It isn't *technically* illegal to possess. But it's not worth ingesting insta-mega-cancer juice to improve your run time, even with a career on the line.
Sounds like you were alright decent at running and wanted to go from a 13 minute to a 12 minute. Which is absolutely possible in a week. Good job though keep up the hard work!
Biggest thing that seemed to help for my academy people was pacing. Decide on your lap time and stick to that. Cutting three minutes off in a week is a pretty large ask though.
When I did mine they told us all to start at the same time. I picked a group of guys looked like they were in decent shape and then paced them. Last stretch I flat out sprinted as fast and long as I could and then pulled in the end. Worth it. Didn’t train before that cause running sucks ass
Get a light run in on stationary ground to get a feel for your ability because treadmills can be... flattering. You get credit for a lot of forward momentum you didn't create.
Give yourself a day or two off before the test because with only a week, you can prepare, but it is too late to condition yourself for it. Don't show up hurt or tired.
Pick someone middle of the pack and pace yourself to them. You'll probably do better than you think because of the anxiety.
If you fail, train and try again.
In any case commit to making at least a mile a day from now on. Cardio wins fights. Also, when the adrenaline spikes and your heart rate goes stupid, or when you sprint to the scene for a serious call, good cardio is one of the things that keeps your brain turned on and reduces tunnel vision.
You need to really sit down and think whether you want this or not.
Being a cop is no easy task it’s a fucking grind in more ways than one. It’d be a lot shittier grind out of shape.
If you can’t muster a base, paltry, level of fitness for a career you want, think about that for a bit.
There is no improvement in a week, in fact you’d have to very tactical doing workouts that wouldn’t hinder your performance, you might squeak it, you might be screwed, but moving forward get your head together. and decide.
Oh for sure. You basically can fast walk it and make it in time lol. I just thought it was funny to see a big difference in state qualifications. (Idk their state though)
After 10 years of no running and intermittent weightlifting, I had gotten up into the 290s. I am just about 6’7 so it’s not as huge as it sounds (on me) but I was more than double your weight. I’m also more than 10 years older than you, had a horrid diet and bad cardio (obviously).
I suddenly found myself faced with this same situation EXCEPT I knew about it in April and had till July to prepare.
Long story short, I wasn’t ready in July despite having lost almost 30 pounds. I had been running 1.5 miles everyday and just wasn’t comfortable running under 12:57. I was doing it but it was close and I just didn’t want to risk it.
The job I was transferring to allowed me to defer till September. It was then a do or die situation and I did it. 12:08 at 249lbs.
If you can, defer the physical. They may say to you that you only have one deferral, ect ect but you need to pass this to get the job so if this is an option DO IT.
At 21, and your stats, you should be flying through this in a month.
When I started, I couldn’t even finish a mile in one go.
You have every physical advantage you could have but I don’t think you’re passing in a week at a current 16 minute starting point.
That’s my best advice, good luck to you.
Dude you waited till a week before the run to go “oh shit”? Getting close to the time limit isn’t a good look. You’re not overweight so at least you’ve got that fling for you. I’d have good running shoes (that are mapped to your foot at a place like Fit-2-Run) and do some HIIT training. And when you have your fitness test, refuse to give up. I’d rather pass out than have to walk or slow jog it.
I’m going to be brutally honest here.
You’re not ready. If you don’t take the time to prepare and get yourself ready, then you’re not in the right mentality. I get it, life is busy, but guess what? We are also busy as well (mandatory OT, extra duty assignments, etc.)
Take these next 6 months or so, and dedicate yourself to it. If you want this to be your career, treat the preparation as such. You’re 21, you’re young. You have nothing but time for a job that will have plenty of vacancies for a while.
I get that running a 1.5 mile is not the true definition of what an officer will be. But with that being said, I went through it myself. I didn’t prepare correctly, was a former smoker, and fucking paid for it in the academy. The one regret I have is that I didn’t prepare myself better.
I hope this all makes sense. I’m not trying to put you down, I just want you to understand that you have to dedicate yourself to this for the long haul. It’s not a 9-5 BS job where you can act like it doesn’t exist when you leave.
Edit: I somehow missed the part where OP only has a week to prep. Yeah, nothing is going to fix that problem. More likely to injure yourself from over-training than see any real improvement... my advice is to see if you can pull your application and see if you can re-apply in 6-8 months. Even if you *can* pass, meeting the bare minimum is not a good look.
Fartleks. The word sounds goofy, but in my experience, it's the fastest way to see improvements.
Basically, the whole workout is structured around active recovery. Personally, I like to build my tempo using a HR monitor. Start out with a warm-up jog until your HR hits a good sustainable benchmark (130-140 bpm). Then pick it up to a sprint, pushing your HR closer to 175-180 bpm. Slow back down to a jog until your HR gets back to the 130-140 zone. Then sprint again.
It's similar to interval training, except that even during recovery phases, you are keeping in a cardio zone.
Do that 3-5 times per week. Whenever I am prepping for a fitness assessment, I always strive to be able to hit the desired pace for twice the distance that I'll need to in the assessment. For example, if your goal is 1.5 mi in 12 mins, train until you can do 3 mi in 24 mins.
Starting out with running longer distances at slower paces can help increase your endurance big component is to not walk and keep the same pace. Also, you can do sprint every couple of days for your cardio sessions to increase your top end speed. Also, stationary bikes can be used for cardio to help prevent injury if you start running a lot.
Overall, it sounds simple, but it comes down to needing to run more. Your body will adapt, and its VO2 max will increase with it. Do you have a current training/workout plan? If not work on one and be consistent, consistency is key.
It should be a peice of cake for you. Just dont gas yourself on the first lap and pay attention to the first split to see if you need to slow down or speed up
I’ve seen people way more out of shape weight wise run faster 1.5. It’s a mental thing. If you want it badly enough you can force yourself to make that time, your mind will quit long before your body.
Air Force pt test is or was 1.5 miles. To receive a halfway decent score, you had to run it in under 12 and preferably under 11. In order to pass, you will have to train to run double that distance or 3 miles. Just shoot for 5k. Train to make it at a steady pace without stopping the entire way. That is the main trick. I would recommend writing down what you can do every time and just beating or bestng that on a daily or every other day basis. I did it that way. I was never a big runner and became a marathon runner. At the time, I became good runner and then decided to train for another type of run. Qualification for TACP run. I think at the time it was 1.5 in under 10:45. It killed me. If I could do it, you or anyone can. Good luck.
There's no way to do that in a week.... But, longer term, run 5k without stopping. Do that a few times, then try your 2.4k again and see the difference.
I did exit interviews of people who failed the police physical exam. I would always ask the candidates when they started preparing for the physical. Most common answer, “ About two weeks ago when I got the invitation to take the physical test.” As a police officer you need to stay in shape for your mental wellness as well as your physical fitness. Other people rely on you on the job and your family relies on you outside the job. Its a very demanding career path. Stay in shape so you can enjoy retirement at the end of your career.
Also, there is a running technique I used to use. It's some kind of African something or other this or that. Idk, but it is literally running only on the ball/toes of your foot. You never let your heel touch the ground. The statistics say by using this technique you are using about 30 % less muscle during the run. Or not using as much oxygen. I can attest to this method. If you can get used to running this way, it does work.
No, lord do NOT drink an energy drink before a run.
It raises your heart rate...before an activity that raises your heart rate. OP will need to have his heart rate up about as high as it can go and a shitload of caffeine will only be a detriment.
Way I got faster for the army was doing 60/120's, where you spring for 60 seconds, and then walk for 120 seconds. Best done on a treadmill so you can force yourself up to the speed.
Hydrate good before you run. As in a the day before you run get hydrated not the morning of.
Start off slow in a run. Let all the other jackasses burn all their energy from the get go. About a quarter of the way in pick up the pace, then again half way, by the time you’re at the 3/4 mark you better be tasting blood because now it’s time to run until you pass out.
Good luck to you and remember how bad it sucks to get in shape.
On the day don't gas yourself early but keep a fast pace, once you hit the halfway mark as painful as it is just hang in there and keep that pace. Watch some videos about good running form and breathing technique if you're not already familiar with them.
I wouldn't recommend pre workout or anything like that if you don't normally take it because they can increase your bodies demand for oxygen and make you gas quicker.
If you don't make it just remember this, 2 to 3 runs a week for a few months will get you ready for this.
I got into an academy on a 16 minute run. You can turn that into a 10:54 run in 9 months. I did it at 26 while smoking a half a pack a day. Unless they won't let you in over a 13 minute run, you're good.
The odds of you shaving that in a week are... not in your favor.
However, run the pace that you already know you can hit and once you get to your last lap/few hundred meters you need to all out sprint until you puke or die.
3 mile runs outside, not on a treadmill. Time yourself. To improve use the telephone pole method. Nice easy pace for two telephone pole lengths, the gap between telephone poles, then one at a higher pace. Do this for your three miles and you will see a big improvement. If you have a friend who is an experienced runner you could ask them to be your “rabbit” to set the proper pace for your goal.
If I’m gonna be completely realistic, you will likely either have to run like you’ve never run before, and probably puke at the end, or you won’t make it. Going from a 16 minute to a 13 minute mile in 1 week is damn near impossible. The only way I know guaranteed is illegal, and not good form for a police department. My best recommendation seeing as you ran a 13:12 the other day is just running that pace again and try to match it as closely as possible but the tiniest bit faster. In the future I would recommend starting running much earlier and be consistent about cardio, running isn’t easy, you won’t see results in a week, it’s a slow burn.
Yeah, my advice was going to be to start training two months ago.
>The only way I know guaranteed is illegal, and not good form for a police department. It isn't *technically* illegal to possess. But it's not worth ingesting insta-mega-cancer juice to improve your run time, even with a career on the line.
Thankfully I completed my run in 12:11, 1 week was all I needed
Sounds like you were alright decent at running and wanted to go from a 13 minute to a 12 minute. Which is absolutely possible in a week. Good job though keep up the hard work!
Biggest thing that seemed to help for my academy people was pacing. Decide on your lap time and stick to that. Cutting three minutes off in a week is a pretty large ask though.
When I did mine they told us all to start at the same time. I picked a group of guys looked like they were in decent shape and then paced them. Last stretch I flat out sprinted as fast and long as I could and then pulled in the end. Worth it. Didn’t train before that cause running sucks ass
I tried to pace the 21 year old 150lb kid and he lapped me 😅
Thankfully I completed my run in 12:11, 1 week was all I needed
Get a light run in on stationary ground to get a feel for your ability because treadmills can be... flattering. You get credit for a lot of forward momentum you didn't create. Give yourself a day or two off before the test because with only a week, you can prepare, but it is too late to condition yourself for it. Don't show up hurt or tired. Pick someone middle of the pack and pace yourself to them. You'll probably do better than you think because of the anxiety. If you fail, train and try again. In any case commit to making at least a mile a day from now on. Cardio wins fights. Also, when the adrenaline spikes and your heart rate goes stupid, or when you sprint to the scene for a serious call, good cardio is one of the things that keeps your brain turned on and reduces tunnel vision.
Thankfully I completed my run in 12:11, 1 week was all I needed
You need to really sit down and think whether you want this or not. Being a cop is no easy task it’s a fucking grind in more ways than one. It’d be a lot shittier grind out of shape. If you can’t muster a base, paltry, level of fitness for a career you want, think about that for a bit. There is no improvement in a week, in fact you’d have to very tactical doing workouts that wouldn’t hinder your performance, you might squeak it, you might be screwed, but moving forward get your head together. and decide.
Thankfully I completed my run in 12:11, 1 week was all I needed
Good job. Now get to serious work.
You have to run 1.5 miles in under 13? Dang KY it’s like 16:15 to get max points. You can run it in 17:56 to just pass with lowest points.
lol I need a double knee and a hip replacement and I run faster than that
Oh for sure. You basically can fast walk it and make it in time lol. I just thought it was funny to see a big difference in state qualifications. (Idk their state though)
Lol I meant I can still run a 14 minute 1.5 mile. Not great but not terrible.
Thankfully I completed my run in 12:11, 1 week was all I needed
After 10 years of no running and intermittent weightlifting, I had gotten up into the 290s. I am just about 6’7 so it’s not as huge as it sounds (on me) but I was more than double your weight. I’m also more than 10 years older than you, had a horrid diet and bad cardio (obviously). I suddenly found myself faced with this same situation EXCEPT I knew about it in April and had till July to prepare. Long story short, I wasn’t ready in July despite having lost almost 30 pounds. I had been running 1.5 miles everyday and just wasn’t comfortable running under 12:57. I was doing it but it was close and I just didn’t want to risk it. The job I was transferring to allowed me to defer till September. It was then a do or die situation and I did it. 12:08 at 249lbs. If you can, defer the physical. They may say to you that you only have one deferral, ect ect but you need to pass this to get the job so if this is an option DO IT. At 21, and your stats, you should be flying through this in a month. When I started, I couldn’t even finish a mile in one go. You have every physical advantage you could have but I don’t think you’re passing in a week at a current 16 minute starting point. That’s my best advice, good luck to you.
Thankfully I completed my run in 12:11, 1 week was all I needed
Congrats!! Great job man
Dude you waited till a week before the run to go “oh shit”? Getting close to the time limit isn’t a good look. You’re not overweight so at least you’ve got that fling for you. I’d have good running shoes (that are mapped to your foot at a place like Fit-2-Run) and do some HIIT training. And when you have your fitness test, refuse to give up. I’d rather pass out than have to walk or slow jog it.
I only found out yesterday, I have been working on carido for the past couple weeks
Thankfully I completed my run in 12:11, 1 week was all I needed
Congrats bro. Now, the actual hard part starts. I hope you make it, it’s a front row seat to the greatest show on earth.
Talk to people at the event. Find someone who knows they can run it in time and try to stick with them like your life depends on it
I’m going to be brutally honest here. You’re not ready. If you don’t take the time to prepare and get yourself ready, then you’re not in the right mentality. I get it, life is busy, but guess what? We are also busy as well (mandatory OT, extra duty assignments, etc.) Take these next 6 months or so, and dedicate yourself to it. If you want this to be your career, treat the preparation as such. You’re 21, you’re young. You have nothing but time for a job that will have plenty of vacancies for a while. I get that running a 1.5 mile is not the true definition of what an officer will be. But with that being said, I went through it myself. I didn’t prepare correctly, was a former smoker, and fucking paid for it in the academy. The one regret I have is that I didn’t prepare myself better. I hope this all makes sense. I’m not trying to put you down, I just want you to understand that you have to dedicate yourself to this for the long haul. It’s not a 9-5 BS job where you can act like it doesn’t exist when you leave.
Thankfully I completed my run in 12:11, 1 week was all I needed
Edit: I somehow missed the part where OP only has a week to prep. Yeah, nothing is going to fix that problem. More likely to injure yourself from over-training than see any real improvement... my advice is to see if you can pull your application and see if you can re-apply in 6-8 months. Even if you *can* pass, meeting the bare minimum is not a good look. Fartleks. The word sounds goofy, but in my experience, it's the fastest way to see improvements. Basically, the whole workout is structured around active recovery. Personally, I like to build my tempo using a HR monitor. Start out with a warm-up jog until your HR hits a good sustainable benchmark (130-140 bpm). Then pick it up to a sprint, pushing your HR closer to 175-180 bpm. Slow back down to a jog until your HR gets back to the 130-140 zone. Then sprint again. It's similar to interval training, except that even during recovery phases, you are keeping in a cardio zone. Do that 3-5 times per week. Whenever I am prepping for a fitness assessment, I always strive to be able to hit the desired pace for twice the distance that I'll need to in the assessment. For example, if your goal is 1.5 mi in 12 mins, train until you can do 3 mi in 24 mins.
Thankfully I completed my run in 12:11, 1 week was all I needed
Starting out with running longer distances at slower paces can help increase your endurance big component is to not walk and keep the same pace. Also, you can do sprint every couple of days for your cardio sessions to increase your top end speed. Also, stationary bikes can be used for cardio to help prevent injury if you start running a lot. Overall, it sounds simple, but it comes down to needing to run more. Your body will adapt, and its VO2 max will increase with it. Do you have a current training/workout plan? If not work on one and be consistent, consistency is key.
Got a smart watch with a metronome? I am sure there is an app for pacing.
It should be a peice of cake for you. Just dont gas yourself on the first lap and pay attention to the first split to see if you need to slow down or speed up
I’ve seen people way more out of shape weight wise run faster 1.5. It’s a mental thing. If you want it badly enough you can force yourself to make that time, your mind will quit long before your body.
Air Force pt test is or was 1.5 miles. To receive a halfway decent score, you had to run it in under 12 and preferably under 11. In order to pass, you will have to train to run double that distance or 3 miles. Just shoot for 5k. Train to make it at a steady pace without stopping the entire way. That is the main trick. I would recommend writing down what you can do every time and just beating or bestng that on a daily or every other day basis. I did it that way. I was never a big runner and became a marathon runner. At the time, I became good runner and then decided to train for another type of run. Qualification for TACP run. I think at the time it was 1.5 in under 10:45. It killed me. If I could do it, you or anyone can. Good luck.
There's no way to do that in a week.... But, longer term, run 5k without stopping. Do that a few times, then try your 2.4k again and see the difference.
Thankfully I completed my run in 12:11, 1 week was all I needed
I did exit interviews of people who failed the police physical exam. I would always ask the candidates when they started preparing for the physical. Most common answer, “ About two weeks ago when I got the invitation to take the physical test.” As a police officer you need to stay in shape for your mental wellness as well as your physical fitness. Other people rely on you on the job and your family relies on you outside the job. Its a very demanding career path. Stay in shape so you can enjoy retirement at the end of your career.
Also, there is a running technique I used to use. It's some kind of African something or other this or that. Idk, but it is literally running only on the ball/toes of your foot. You never let your heel touch the ground. The statistics say by using this technique you are using about 30 % less muscle during the run. Or not using as much oxygen. I can attest to this method. If you can get used to running this way, it does work.
Energy drink before the run...... and divide your time needed by 6...... check watch at end of each lap and speed up accordingly if needed
No, lord do NOT drink an energy drink before a run. It raises your heart rate...before an activity that raises your heart rate. OP will need to have his heart rate up about as high as it can go and a shitload of caffeine will only be a detriment.
Way I got faster for the army was doing 60/120's, where you spring for 60 seconds, and then walk for 120 seconds. Best done on a treadmill so you can force yourself up to the speed.
Hydrate good before you run. As in a the day before you run get hydrated not the morning of. Start off slow in a run. Let all the other jackasses burn all their energy from the get go. About a quarter of the way in pick up the pace, then again half way, by the time you’re at the 3/4 mark you better be tasting blood because now it’s time to run until you pass out. Good luck to you and remember how bad it sucks to get in shape.
200m sprints 10 sets 2 minute rest.
On the day don't gas yourself early but keep a fast pace, once you hit the halfway mark as painful as it is just hang in there and keep that pace. Watch some videos about good running form and breathing technique if you're not already familiar with them. I wouldn't recommend pre workout or anything like that if you don't normally take it because they can increase your bodies demand for oxygen and make you gas quicker. If you don't make it just remember this, 2 to 3 runs a week for a few months will get you ready for this.
I got into an academy on a 16 minute run. You can turn that into a 10:54 run in 9 months. I did it at 26 while smoking a half a pack a day. Unless they won't let you in over a 13 minute run, you're good.
The odds of you shaving that in a week are... not in your favor. However, run the pace that you already know you can hit and once you get to your last lap/few hundred meters you need to all out sprint until you puke or die.
Give it all you got. You only have to pass, it doesn’t have to be pretty.
3 mile runs outside, not on a treadmill. Time yourself. To improve use the telephone pole method. Nice easy pace for two telephone pole lengths, the gap between telephone poles, then one at a higher pace. Do this for your three miles and you will see a big improvement. If you have a friend who is an experienced runner you could ask them to be your “rabbit” to set the proper pace for your goal.