People Run, I need some advice.

[ChiMSP]

People Who Run, I need some advice.

Ok, this saturday I will be taking a Police physical fitness test. (five-0)

It consists of:
Sit and Reach______________16"
One Minute Sit-up___________37
Maximum Bench press Ratio___98%
1.5 mile run________________13min 46sec

So far I've reached all of my goals easily but the only one i'm struggling with is the 1.5 mile run. I reached my goal yeaterday easily with 12:26 , but today under different condions I went over my time limit I know I have what it takes.

Do you guys have any advice for me? What are things I should do the night before? What and how much should I eat/drink(the night before and morning of)? Any strategies?
I am not nor have ever been a runner so my knowledge is very minimal. Thanks for your help guys.

*** any advice on the other activies are welcome.

 

[SciFiMan]

I am only an occasional runner, but I would say if you have not been running much up until now each day and are right about the minimum winning time, the only way to do it when the deadline is so close is just throw yourself completely into it for the test. You'll hit the wall and you'll just have to push past it and go faster. It will be more about heart and mental strength since you aren't a daily runner. Only miles of training over time makes for good steady progress. But keep thinking how bad you want this, and that you've got the next day to recover!

Eat a pasta supper the night before. Avoid candy and booze, and get a good night sleep.

 

[Lord_Zath]

yep. and if you aren't a daily runner, try not to overexert yourself the day before. How long do you have to pass that test? If it's a couple weeks, I say spend this week going for a run a day. Then try again.

 

[jred321]

just make sure you rest for a day or 2 before. a 9 minute mile isn't that fast. is it on a track or a cross country trail?

 

[peepsalot]

smoke rocks

 

[cbcbd]

just make sure you rest for a day or 2 before. a 9 minute mile isn't that fast. is it on a track or a cross country trail?

Agreed, a 6.5mph pace is not fast at all. The only preparation you have to do for this is run for 2 miles or something, throw in an occasional sprint here and there.

Skip on the "pasta dinner" the night before - you're not running a marathon or even a 5K. 1.5 is a short time and you should have plenty of energy just sitting there. If anything, just eat a carb energy bar or some GU one hour before running.

Also, try listening to music while running - it helps motivate and push you, especially if you try to run to the beat (ie. "My Hero" by the Foo Fighters is a 7mph pace, "Basket Case" by Green Day is 10mph pace)

 

[genericuser]

day of the test have a jelly sandwich for breakfast.. quick energy.. I used to do that before track meets.

 

[Lord_Zath]

yeah or at least have a song going through your head while you run.

 

[peepsalot]

yeah or at least have a song going through your head while you run.

Just make sure it's not Chariots of Fire. Wouldn't want you to run in slow motion.

 

[Lord_Zath]

(lol)

 

[jred321]

day of the test have a jelly sandwich for breakfast.. quick energy.. I used to do that before track meets.

or a jelly donut in preparation for being a police officer

 

[Familia323]

im sure you will do fine when you are taking the test because you know you have to pass it. Dont worry about it and breathe. When you get towards the last stretch say **** it and start sprinting.

 

[Paul]

get lots of sleep the night before. have a good breakfast.
you can do it no problem it's all a matter of how bad you want it

 

[ChiMSP]

I've been prepping for this for a little while now. I've been on treadmill @ 5 am almost everyday for the past month. Recently I learned where the actual examination was going to take place, a local H.S. track.(.25 mi track= 6 laps around for 1.5 miles requirement). I gave it a try and was pulled back into reality. It was nothing like the treadmill, eek! I've been back every day since.

 

[cbcbd]

I've been prepping for this for a little while now. I've been on treadmill @ 5 am almost everyday for the past month. Recently I learned where the actual examination was going to take place, a local H.S. track.(.25 mi track= 6 laps around for 1.5 miles requirement). I gave it a try and was pulled back into reality. It was nothing like the treadmill, eek! I've been back every day since.

Yeah, treadmill is all right for general cardiovascular improvement... but since running is more than just pumping your heart and breathing outside running is just the best thing to do.

 

[GHOSTWHISPER]

I dont want to help you, your going to be a cop........


JK man good for you, just dont be a asshole, well get plenty of rest lots of fluids, and once the day comes you adrenalin will kick in, but you have to pace yourself, but since you arnt really all that fast to begin with just go balls out halfway through and try to keep up with the pace.

 

[ChiMSP]

Mission accomplished. Thanks for all the great advice people. I was smallest guy there and some of the biggest dropped like flies.
Now it's time to play the waiting game...

 

[SpicyMchaggis]

I'm a fatty and I can run it in under that, come on now! Breathing exercises, swimming works the best for me. That and of course, running.

 

[jred321]

congrats

 

[Lord_Zath]

werd congrats