Hi guys,

I've not ran since I was a las apart from when plating footie or badminton last year.

I train with weights 3 days a week, but have 7 weeks to get into decent shape cardio wise for entry test of the police. Its a 2.5km run in 12mins or less.

On saturday I went to the new gym I joined (very posh compared to the old weightlifting club I was a member of)

I ran 2km in 11 mins then pretty much collapsed. I used this as a bench mark sto build on, so how should I proceed from here as I purely need to run the 2.5km ideally 11mins or less.

I did so tabbata or guirilla cardio last year for 6 weeks but this is obvisouly different.

any/all advice is very much appreciated.

thanks

Stats:

Weight:98Kg and bulking
Bench: 150Kg
Squat: 180Kg
Deadlift: 200Kg
Hammer Shoulder press: 120Kgx6

I'm no expert on this, so you may get better advice later on when the real experts log on. I only looked in because of the title.

Is the Entrance Run on road or track??

I would personally go out on the road/track as opposed to treadmill etc.

I would find a run that is about 3km in distance. I would continue to do it, with the aim of reducing my times to below 12 mins. I would do this 2-3 times a week.

Try to recreate the test as best as possible, so if it's on a track try to train on a track, and if its on the road go out on the roads.

If it is on a track but y ou don't have access to one, see if you could use the one owned by the Force you are applying for, so that it's not a new concept on the day of the test.

There is no quick fix, just get out there and run...

Hope this makes sense and good luck.


Oh, and make sure you have a decent pair of trainers......

To build may have to be the slow and laborious task of years. To destroy can be the thoughtless act of a single day.

Sir Winston Churchill

sorry just reread your post and relised I wasn't any help

just keep at it a few times a week

Best of luck mate

As above, there is no substitute for doing a fair bit of cardio/running over the next 6 weeks to get that time down and make it so you don't need to be going balls out to complete it. The week before I'd maybe ease of a bit so you'd be fully recovered for doing the real thing.

I'm doing a similar run as part of the Seals screening test I'm replicating. This is 1.5 miles in under 11.5 minutes. We've training doing 1/4 mile at a fast pace, then jogging for 3 mins to recover. Repeated 8 times. Reduce the recovery time each time by 5 seconds.

Let us know how you get on!

Is the police entrance not the bleep test. You have to get top level 5 or something then do a test on the Concept Dyno? ANyway I'd build a good base of fitness with longish run then when you feel confident mayeb start on some intervals or fartlek.

cheers for the advice.

yeah paddy its either the 1.5 mile run in 12 mins, the bleep test or a strength test. I checked with a few police I know through mates and they all got the run, i dare say the unfit people get the bleep test and perhaps smaller men/ women get the strength test. Call me a sceptic but I think they wan to take people out of their element to an extent hence the 3 possble tests?

I'll keep you posted how I do, I've had 2 more runs last week on the treadmill with longer distances covered in a shorter space of time so just need to get the pace right on the roads/track, so will do a ran every other day I think, 1.5 mile monday 2 mile wed etc and keep around about that kind of distance, might through some hit in to the mix once I feel the run is in the bag.

thanks for the advice

Stats:

Weight:98Kg and bulking
Bench: 150Kg
Squat: 180Kg
Deadlift: 200Kg
Hammer Shoulder press: 120Kgx6

try and get a training buddy as you get closer to the dead line as they can really help you get out of your comfort zone and push just that little bit extra, makes a huge difference.

my trainer likes to swap intervals with steady running over longer distances, worth a try.

oh and yes closer to the d-day definately get a new pair of runners as they make a huge difference to performance especially if your current pair are over 4-6 months old, my trainer buys new pair every 3 months as he states the soles compact and your body gets much more impact fatigue on joints etc.

which police force you hoping for, and good luck with the test

Hi mate,

Can I ask, which police force you joining? I did the Cheshire police entry fitness test 2 years ago and it was as follows:

5.6 on the bleep test (although you went as far as you could)
push pull machine...35kg push, 36kg pull (very easy)

That was it, no grip strength, no 2.5k run, nothing.

With regards your post, pretty much what the above have said. I like the idea of getting comfortable with running 3k then when you come to do 2.5 k you'll find it easier (and won't look like you're dying when you finish )

Good luck mate and let us know how it goes.

strathcylde police in scotland

also a bit worried about steroids as just came off and don't know if they will test for this?

Stats:

Weight:98Kg and bulking
Bench: 150Kg
Squat: 180Kg
Deadlift: 200Kg
Hammer Shoulder press: 120Kgx6

Not sure about steroids up in Scotland mate but they never tested us. But as I say it might be different up there, your laws are so why can't your rules be ha.

I heard it's often a test (if any) for class a drugs and "recreational" drugs tbh, so maybe worried about nothing!!

played 5 a side footy for an hour on wed and run thurs and today so training going well.

Stats:

Weight:98Kg and bulking
Bench: 150Kg
Squat: 180Kg
Deadlift: 200Kg
Hammer Shoulder press: 120Kgx6