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best way to get ready for a 1.5 mile run test?


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Posted by: Monster Mayhem

i have a agility test for a police department coming up in 2 months and i was wondering whats the best way to get in cardio shape to run a fast 1.5 mile? any advise would be greatly appreciated. Im 6'3 bout 250lbs and im not that fast when it comes to long distances, i just need to do good on this run.


Posted by: P-funk

You have an agility test or a 1.5mile run test? I have never seen agility drills that last 1.5miles.

Anyway, the best way to get better at a 1.5mile run is to run 1.5 miles. The more you do aerobics, the more effecient your body will get at doing aerobics. Sprints can also help to increase endurance but if you are need to specifically run 1.5miles I would run 1.5miles.

As far as increasing agility (don't know why the police dept. has that) you need to learn proper biomechanics and practice agility drills, preferably the drills that you will be asked to perform on the test.


Posted by: Monster Mayhem

the test consists of push-ups and sit-ups and pull-ups thats all easy for me its the 1.5 mile test i need to work on. i can run 1.5 miles i just at this point cant run it in 9:30's. so thats my goal.


Posted by: TJ Cline

#1 find out if the run is outside or on a tread mill.
Then Train for both time and distance. I would try to build up to a slow 30 min run and also during the week do fast 1/2 mile and 1 mile runs. By the time of the test you need to be running an easy 2 mile run in 16 min.


Posted by: Triple Threat

I don't think running 2 miles in 16 minutes will get him to 1.5 in 9:30. He needs a 6:20 minutes per mile pace.


Posted by: TJ Cline

Quote:
Originally Posted by Triple Threat
I don't think running 2 miles in 16 minutes will get him to 1.5 in 9:30. He needs a 6:20 minutes per mile pace.
He probably needs to do it in 12-13 min......I have never heard of a police test requiring you to run it faster than that. And I said an easy 16 min 2 mile run..........easy as in you could bust it out in 13-14 if you needed.


Posted by: P-funk

police officers run?


Posted by: TJ Cline

Quote:
Originally Posted by P-funk
police officers run?
Some are extremly fit


Posted by: P-funk

Quote:
Originally Posted by ForemanRules
Some are extremly fit
You're right. Most of the guys taht do any sort of special task force (SWAT, DEA, etc.) are pretty fit. Most of the city patrolmen I see walking on the street in NYC are friggin' slobs.


Posted by: TJ Cline

New Jersey State Police Physical Qualification Test (PQT)
Exercise Information/Instruction




1.5 Mile Run
The purpose of this test is to evaluate aerobic capacity. On the command “GO” you will run 1.5 miles on a marked course. Your score will be the time to complete the run.
Training Tips for 1.5 Mile Run
To prepare for the 1.5 mile run, start by running 1.5 miles without stopping and note the time to complete the run. If unable to complete the distance, run as far as you can without stopping and note the distance and the time you ran. It is best to do this self test on a track. If you are unable to complete 1.5 miles without stopping, start by running for a time period of approximately 30 to 60 seconds less than you were able to achieve without stopping. Next walk for 30 seconds and then run the same distance again and walk for 30 seconds. Repeat this sequence until you have run 1.5 miles. Attempt to increase the running distance without stopping each time you run and decrease the walk time. Once able to complete the 1.5 miles without stopping, run part of the distance at a faster pace followed by a slower pace. Repeat this cycle throughout the 1.5 mile distance.

If you are able to complete the 1.5 miles without stopping, start to pick up the pace for every other ¼ mile. In addition, interval training can be used to increase your speed and enable you to complete the 1.5 mile distance at a faster pace. Interval training involves running shorter to medium distances at a fast pace followed by walking or jogging between the intervals. For example, run 220 yards (1/2 around a track), walk 220 yards, and run 220 yards. Keep this up until you have completed four to five intervals. Increase the length of the interval and decrease the length of the walk to lower your time to complete the 1.5 mile run. Couple the interval training with running 1.5 miles continuously.


http://www.njsp.org/recruit/pqt.html




Posted by: TJ Cline

http://www.cityofmesa.org/police/hiring/POR.asp

Physical Assessment

This assessment consists of pushups in 1 minute, sit-ups in 1 minute, and 1.5 mile run. Passing scores for this assessment are 18 pushups or more, 27 sit-ups or more, and the run in under 15 minutes and 20 seconds. The applicant must achieve passing scores on each exercise to move to the next step in the process.


Posted by: Triple Threat

Quote:
Originally Posted by ForemanRules
http://www.cityofmesa.org/police/hiring/POR.asp

Physical Assessment

This assessment consists of pushups in 1 minute, sit-ups in 1 minute, and 1.5 mile run. Passing scores for this assessment are 18 pushups or more, 27 sit-ups or more, and the run in under 15 minutes and 20 seconds.
A mile and a half in 15 minutes? That's only a fast-paced walk.


Posted by: Adamjs

nterval training can be used to increase your speed and enable you to complete the 1.5 mile distance at a faster pace. Interval training involves running shorter to medium distances at a fast pace followed by walking or jogging between the intervals. For example, run 220 yards (1/2 around a track), walk 220 yards, and run 220 yards. Keep this up until you have completed four to five intervals. Increase the length of the interval and decrease the length of the walk to lower your time to complete the 1.5 mile run. Couple the interval training with running 1.5 miles continuously.

The interval training will improve your times out of sight.

Now the question is - are you doing this to make it into the force? or to be fit? Because the time they're talking over that distance to make it in you could do while hopping and dragging a car with your teeth!


Posted by: Flakko

I live in NYC too and it's true. Most of the officers (males and females) are in really bad shape. I've heard after you pass the exam you don't have to do shit, so they just get lazy and start eating crap. I think for the NYC Police Dpt it's 1 mile in like 12 minutes. But not 100% sure though.


Posted by: NEW_IN_THE_GAME

I know for the army, my cousin had to run 2 miles in 10:48 or less. that would be a bitch. I have done it. I am to big for that shit. I wasnt built to run, i was built to last. lol


Posted by: CowPimp

Quote:
Originally Posted by P-funk
police officers run?
Haha. Yeah, for the most part they are some fat fucks around my way.


Posted by: Monster Mayhem

that how i feel about it i run very quick for my size during short intervals such as 40 yard sprints but long distance i can run im just not fast at it. i will try the interval training u suggested and see how that goes. if worse comes to worse i can always retest after 60 days so if i cant get it done by then i will have 2 more months to train.


Posted by: The13ig13adWolf

alternating HIIT, other forms of intervals and steady state for time. when are you taking the test?

are you in the academy or is this pre-application agility?

as a side note, i know plenty of cops that are in great shape.


Posted by: P-funk

Quote:
Originally Posted by The13ig13adWolf
as a side note, i know plenty of cops that are in great shape.




Posted by: FranktheTank

just did this today in my class...got 9:12...dunno if that is good or not ...didn't know it was today and didnt have on the best attire...so I think I could have done better....guess we do it again at end of semester to see how we've progressed....


Posted by: Monster Mayhem

the test is in March and i just found out its not 9:30 its 12:32 my friend was lying to me to get me nervous... and the guy that already ran it good for you if i was 130 lbs i wouldnt have trouble running long distance either hahah j/k so atleast i dont have to run it crazy fast now i have to concentrate on a 3x 4min half mile and then i win =) thx for all the advise



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