Yes, it is quite possible to get in shape relatively quickly for the police fitness test (1.5 mile run) if you follow the right program. But even if you follow a law enforcement specific workout programalongside the best training advice on earth there’s one extra thing needed that only you can provide – Commitment!
Without the will to actually get out and do something your desire to get in shape for the police fitness test will fizzle quickly.
OK, so you are really committed to changing your lifestyle and getting in shape. If you are prepared to make some simple changes you’ll see (and feel) the results within weeks of following the fit for duty workout plan.
Before you embark on any serious running program, it’s always a good idea to get checked out by a registered physician beforehand.
Here are some really key eating habits you’ll need to incorporate along with a regular running schedule, which is outlined below.
Eat A Balanced Diet
This means eating some of the main food groups at each meal:
– Whole grains
– Fruit and vegetables
– Meats, fish and other sources of protein
– Fats, unsaturated as much as possible
The secret to getting in shape is how much to eat of each one. Your portion size should be modest but you don’t have to starve by any means.
Try to follow these guidelines for the calories you consume:
– 45% to 50% of calories from carbohydrates
– 30% to 35% of calories from protein
– 15% to 20% of calories from fat (mostly unsaturated)
Running Schedule For The Police Physical Fitness Test
The following schedule is designed to assist the novice runner in developing the running skills.
- Week 1. Brisk walk, 20 minutes out, 20 minutes back, 5 times per week.
- Week 2. Brisk walk, 25 minutes out, 25 minutes back, 5 times per week.
- Week 3. Aerobic walk, 25 minutes out, 25 minutes back, 3 times per week.
- Week 4. Aerobic walk, ½ mile (45 minutes), 3 times per week.
- Week 5. Aerobic walk/jog, ½ mile (40 minutes), 3 times per week.
- Week 6. Jog 1 mile (35 minutes), 3 times per week.
- Week 7. Jog/run, 1.5 miles (30 minutes), 3 times per week.
- Week 8. Run, 1.5 miles (25 minutes), 3 times per week.
- Week 9. Jog/run, 2 miles (20 minutes), 3 times per week.
- Week 10. Jog/run, 2.5 miles (30 minutes), 3 times per week.
- Week 11. Jog/run, 3 miles (35 minutes), 3 times per week.
- Week 12. Run, 1.5 miles (<15 minutes), 3 times per week.
*These are guidelines to improve your running. Each applicant may increase the Intensity of this training to achieve their required time.
NOTE: CONSULT WITH YOUR PHYSICIAN BEFORE ATTEMPTING THE ABOVE
PHYSICAL FITNESS WORK OUTS.
Here’s a complete list by rank of cities and states with the toughest police fitness test standards.
