Fitness Training Help! FBI Academy ... can anyone help?

kristinlough

I want to apply to the FBI (or JAG secondarily) and I have to meet a physical fitness requirement. I was 37 pounds down, but then I went and stayed with my family for 3 weeks, so I'm a little behind on my fitness (I swam, did farm work, shopped and walked, no real workouts). I have the workout explained below, but I was wondering if anyone could help me set up a training regimen to get to these numbers ... preferably within 60 days.

On the points scale below, I need at least 12 points, but 20 points are definitely preferable.

NB: my sit-ups are probably pretty close. My push-ups, meh. I know I *can* run 1.5 miles, I just don't know how fast (I plan on trying that tomorrow morning), and I have no *clue* how fast my sprints would be anymore.

So what do y'all think? Feasible? Thanks for any help you can give!!

Max Sit ups 1 min.: hands behind the head, sit all the way up. My goal would be in the 50s for this, if possible.
Score Female Range
-2 29 and below
0 30-34
1 35-36
2 37-40
3 41-42
4 43-46
5 47-48
6 49-50
7 51-52
8 53-54
9 55-56
10 57 and over

300m Timed Run (no clue what my goal is here, but obviously it's got to be under 64.9 seconds)

Score Female Range
-2 67.5 and over
0 67.4-65.0
1 64.9-62.5
2 62.4-60.0
3 59.9-57.5
4 57.4-56.0
5 55.9-54.0
6 53.9-53.0
7 52.9-52.0
8 51.9-51.0
9 50.9-50.0
10 49.9 and below

Max Push ups 1 minute (obviously full leg, on the toes) I guess my goal here is at least 30, but I would hope I could do at least 40 by the time I test [which, coupled with a sprint and sit-ups could get me to 20 ... I know it's wishful thinking, but shoot for the stars, right?]

Score Female Range
-2 4 and below
0 5-13
1 14-18
2 19-21
3 22-26
4 27-29
5 30-32
6 33-35
7 36-38
8 39-41
9 42-44
10 45 and over

1.5 Mile Run; Rolling terrain, asphalt road surface. (which my neighborhood/surrounding area are!)

My goal here would be at least 12 minutes. That's an 8-minute mile. 7.5 miles/hour.

Score Female Range
-2 15:00 and over
0 14:59-14:00
1 13:59-13:35
2 13:34-13:00
3 12:59-12:30
4 12:29-11:57
5 11:56-11:35
6 11:34-11:15
7 11:14-11:06
8 11:05-10:45
9 10:44-10:35
10 10:34 and below

rose1617

Boy did you ask the right person.
I'll start with this...
I took a law enforcement test two months ago and after training for over 4 months, I was able to run a 2:03 500m and could run 1.5 miles in about 15 minutes. That would make my 300m about 72 seconds. There was only one guy who ran the 500 in a minute and a half (making his 300m about 54 seconds), and he is an active duty marine. So use that as a reference point.
Some pointers?
Don't think you know what your score will be, KNOW what your score is and start from there. Do not disillusion yourself. I had a friend who did this and she failed her PAT. She also ran her mileage on a treadmill. DO NOT DO THIS! Treadmills cheat you out of doing some of the work and you will not be able to run on the pavement.
My treadmill mile time was 9m for 3 miles, my mile time is obviously about 10 mins on pavement.
Also, as another reference point, I've been doing CrossFit for 3 months now and can do about 15 push-ups in a minute (maybe 45 seconds). Those are perfect push-ups, chest to ground, which is what you'll have to do.
Some things you'll want to know: what is their approved resting point? For sit-ups it was rested in the upright position for us, for push-ups it was in the plank (up) position. If our knees touched the ground at all during push-ups we were done.
What is your deadline? Give yourself about 6 months, and you'll be good to go. That is if you are already working out at least 5 times a week. If not, you may want to give yourself a bit longer.
You'll need to be running at least 3 miles 5 days/week (15 total) and then increase that by month 3, you should be running 4-5 miles 5 times/week. That's in addition to the strength work you should be doing in the gym on weights and the push-ups and sit-ups. Try the 100 push-up program and the 200 sit-ups program. Both are great starting points.