The dreaded 1.5 run.

M

mikeymike4455

0
Okay so I am in the process of becoming a police officer and my initial physical test is this coming saturday. We are suppose to run 1.5 miles in 18mins and 56 secs and I just ran it in 16:00 flat on my treadmill but I was wondering if there was anything in perticular I could do to trim some time off my 1.5 run before saturday?

Also is 16:00 good for the 1.5? I never ran track or anything so I was just curious. Thanks for any help.
 
yeah, if your on a tread mill set the incline to '2'. This will give you a better feel of oudoor running.
Find out your route if you can so that you can see if there are any hills, and add them to your tread mill workout.

16mins is not bad. Its 12mins to get in to the army.
 
16mins for the 1.5 mile? No offense intended here, but no wonder there are so many fat cops in the US (presumably that's where you're from?). In New Zealand it's 10.5 minutes for the Police, 12 minutes to enter the Army and 10 minutes to graduate basic training. It's all about time on the track - keep running, indoors or out, and you'll be hitting 12 minutes before you know it.
 
1.5miles in 12mins for the royal army infantry. I teach karate to 12 guys from the infantry and train the 1.5mile run with them.
 
the times have changed then recently because when I left the British army 3.5 years ago the time required for a male 29 years and under was 10.5 minutes for a mile and half.......

Before they changed all the fitness tests it used to be a mile and a half warm up in 15 mins followed by a mile and a half in less than 10.5 mins:eek:
 
Keep a nice stride, try to run on the balls of your feet, and you should be fine. You're a good ways under the time limit, but if I were you I'd get out and run all over the place. What good is constant, repetitive movement if you can't add as much variety as possible?

Chris, I can run faster than that, but I don't let that allow me to draw hasty generalizations on how inferior the police are.
 
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assuming you have 5 days between now and then... I would do 2 things... 1... get outside and run something hilly today... since you have been running on a tread mill your legs might not be ready to propell you without getting tired... hills will make the flat time trial seam easier... #2... on wed get out and run fast... do some intervals... I'm not sure you can make in improvement in your VO2 max in 5 days... but perhaps you can convince your legs to go a bit faster?

#3 rest on friday... and go to bed early on friday...
 
police test run

Hey,

I'm big into mntn bike racing but the one rule we go by is that nothing you do in the last week will make any difference for the better. By the time you're only a week away from your event, your training is either adequate or not. The big thing to remember is that you can hurt your performance by going too hard before an event. Best thing to do? Run hard, rest hard. During the last 10 days before your event- taper. Shorter runs, less intensity, that way on the day of your event you're hungry to go hard. Works for me everytime. Good luck on your run.
By the way, I'm a professional firefighter and I WISH they would have continuous career long fitness standards for us to maintain. I'm 38 years old, 12 years on the job and can run the mile and a half faster than when I was being recruited. I rock, but so can you...
 
R.Lewis said:
I think the main difference between the two is that the US army is about 20 times the size of ours.
Click to expand...

I was thinking more along the lines of standards and practices. I know the US army trains in ways that fly in the face of the conventional wisdom floating around here. But they are training for different reasons and objectives so it's understandable.

For instance, in OSUT (grunt school, extended basic in essence) we did pushups 6 days a week. Same for most exercises and muscle groups. You don't run every day, but you work everything else daily. You only eat 3 times a day (and in the field that can be as much as 4500+ kcals), but you end up cut to hell with the stamina of a monster. You just don't get big. The women didn't seem to mind though, I got a lot of attention when I came home for Xmas exodus.

But really, a soldier doesn't need size, he needs strength and tons of endurance. I was just wondering if all militaries are the same in that fashion or if the regimin varies a lot.
 
The soldiers that I know are in there 1st 2years of officer training. They run 6miles 4mornings a week with an optional 12mile run on Fridays.

any other exercise is optional.

However all british soldiers who are based at home do 12 weeks exercise every year. Its a stupid way to do it, but its how it is.
 
Wow, that's a metric asston more running than the us army engages in. Only running? Wow, that is such a different mindset it's almost alien.

In OSUT we would typically do an hour of PT every morning. Some days it was circuits, some days just standard calisthenics, some days a 30 minute run with cal. afterwards, and many non running days we'd finish with hill repeats. Add regular "smoke sessions" onto that and on a bad day you might perform 4 or more hours of exercise. One morning that really stands out in memory they smoked us for nearly 2 hours solid and then took us to our hour pt session.

And I'm confused by soldiers based at home? Is the British standing army set up like the US guard and reserves then? Cause our active soldiers are just that, active. Exercise every week, unless you slack off on leave, but even then you're getting 50+ weeks a year.
 
There is a diffenate language barrier here, I dont really know what you mean.
Soldiers based at home = living in England, could be in training, on exercise, etc...
 
Don't worry active British soldiers are active too, some more than others at the moment :D

Our reserves are based a little different here too.

And like said earlier, for males going into the infantry and other arms 10.30 is required, although some like the Parachute Regiment ask for different, there's being 9.30 if I remember correctly. Although you are expected to come in comfortably below that. Potential Royal Marines are expected to do 3 miles on country roads in 24 minutes. Thats just to be considered for an eight month beasting :)D ), knowing at the end of it you will have a nice 30 mile yomp in full combat order ahead of you.

When you actually get down and look at the nit and gritty on squad and platoon level, there's some glaring differences and similarities. At the end of the day, they are still slotting the same enemy in these times.

EDIT: Most Army guys theoretically get 28 days leave a year in there contract, and most pick up weekend leave when not training for anything, deployed or on exercises. Of course, theory and practice tend to be light years apart...
 
R.Lewis said:
There is a diffenate language barrier here, I dont really know what you mean.
Soldiers based at home = living in England, could be in training, on exercise, etc...
Click to expand...

Sorry, when you said soldiers based at home I thought of the US Guard and Reserves, which are basically soldiers who are "stationed" at home and then come to bases to train every so often, like a weekend a month and two weeks a year.

This would be vs. the regular, active-duty soldiers who are stationed on bases and train full time.

Not so much of a language barrier as it was me misreading and misjudging your intended meaning, my fault.
 
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