Building Up to a 12-15 Minute Mile Run Attn Police Officers

Romans624 · July 2012

I would really like to get in shape for many reasons (health and looks)...but I am also applying to be a police officer.

You have to be able to do a 12 or 15 minute mile run, certain # of pushups and sit-ups in a certain amount of time also.

For those of you who were once overweight and beginners at running, how long did it take to run a mile nonstop, and then increase your speed?

If anyone has been a police officer, do they let you have a mat when you test for the sit-ups? My tailbone hits the floor when I do sit-ups and its uncomfortable. Also, to get in this shape (and better), what were your routines like. I would love to beat the test and pass with flying colors.

Romans624 · July 2012

bump....ultimately just wondering how long it takes people on average to run a decent mile when they start out doing 1 minute sprints followed by 2 minutes of walking.

tmauck4472 · July 2012

good luck to you my dear, can I get a get out of jail free card? LOL I'll see if I can get a hold of my nephew, He's just gone thru the acadamy for the second time....switched jobs so had to do it again. I'll get back to you if I can get a hold of him

CarsonRuns · July 2012

good luck to you my dear, can I get a get out of jail free card? LOL I'll see if I can get a hold of my nephew, He's just gone thru the acadamy for the second time....switched jobs so had to do it again. I'll get back to you if I can get a hold of him

It all depends on your current level of fitness. Some people can start out with the ability to run a 9 minute mile, while others may be able to manage a 16 minute mile. The best thing to do is just start running with a program like the Couch to 5K. Don't worry about what others have done, start your own journey. Good luck to you.

Romans624 · July 2012

Thanks, I found an article.

http://running.about.com/od/trainingschedules/a/fourweekstoonemile.htm

But I've heard of Couch to 5 k a lot so I will check that out too

Thanks also T!

mindidily · July 2012

I can't help with the police officer part specifically, but I did have to get under 16:20 for my mile and a half for the Air Force, in 6 months after having a baby. I now do it in about 13:00. All I did was keep pushing. First, my goal was to finish without walking and not worry about time. Once I could consistently do that, I started pushing for time. I use things like light poles and squares on the sidewalk to get faster. The first time I timed myself it was just under 17:00. I felt so bad. But I kept at it. I also did slow long runs.
To get back into shape for pushups and situps, I downloaded 100pushups and 200 situps and followed that program.
I scored a 92% on my first post partum fitness test.
Good luck to you!

finupb · July 2012

I've taken my pre-academy entry test, but I'm not an officer yet. I started running a year prior, and it took me a good six months (c25k + 10k training) to get a 9 minute mile. I also weight trained specifically using stronglifts. I found that squatting specifically had a huge impact on my situps. For my test they gave us a mat for situps. Michigan). As for the rest of it, just doing pushups and sit ups daily will increase your ability to do them. Train to exceed the standards, if you train to meet the minimums you could fail. (i did my first time)

For our test we had to do a 4.29 minute half mile shuttle run, 30 pushups and 32 situps and a 17 1/2" vertical jump

CRody44 · July 2012

When I took the test, we had a 12 minute mile. I was out of shape (220) and had to push myself, but made it with about 10 seconds to spare. I retired after 30 years on the PD and have enjoyed the last 13 years in retirement.

Good luck, and stay safe.

billsica · July 2012

I did couch to 5k. Its pretty much awesome.
So if I can go under 12 minute mile, I got a pretty good chance?
Hello jewelry store.

selig0730 · July 2012

try the c25k or tredmill at the gym, for me it took a couple of months. c25k takes 9 weeks total. hope this helps and good luck on the job

Sharyn913 · July 2012

12-15 mile run seems awfully slow for a police officer. When my husband was in the military, he had to run 1.5 miles in 14 minutes to even qualify..

skylark94 · July 2012

C25K is a great way to build up. I like the 100 push up and 200 sit ups programs for building up those areas as well.

My best advice is to start early and take it slow. I had to put my law enforcement plans on hold after injuring my knee while running. I'm fairly certain that over use was the cause because I was working on building speed and mileage when it happened. After taking a year off from running I am just starting to train again. Working up to the required speeds is not something that can be done quickly. Get fitted for proper shoes too.

Good luck!

NNAhuja · July 2012

I vouch for C25K. I've gone from a 16 min mile to 12/13 in a matter of weeks!

donna13160 · July 2012

My best advice to you would be to start running now...you can start out at your own speed and gradually work your way up. Although it's been a long time since I was in the police academy, I can tell you that the best thing you can do is have your running stamina behind you before you get in so you don't drop out of the run. As far as the sit ups, we did them on bare floors. I had bruises on my tailbone for 6 months. Anything you can do to get yourself in shape before the academy is just a benefit to you, as there are no excuses in the academy. They are training you to remember "if you give up, you die". Good luck.

freya33 · July 2012

Hi
If you look up podrunner there is a free set of tracks to get you running. It does 8 week programmes and the music is different each week. I think it is brilliant as it incorporates slower and faster bits and tells you when tio change pace; as ypu go through the weeks the slower bits gets less

davert123 · July 2012

I'm running with a beginners group with my local running club - perhaps you have one that does the same ? They have taken people from 1 minute runs to half hour runs in 8 weeks. Tonight we did 2.7 miles in 32 minutes (12.2 minute mile). Not bad going because most people were burned out after 1 minute 2 months ago.

have a look on line for start running program - there are plenty about. Good luck and get moving :-) It may be the best thing you have every done for your body :-) Remember to stretch afterwards though- vital to avoid injury

david081 · July 2012

Hi,

I know nothing about you or where you plan to apply for the police. I was a cop in the UK for 25 years, and we had to run 1.5 miles in under 12 minutes. My best time was 9 mins 9 seconds, at age 22. I am sure there would be mats available for sit-ups etc... I have done the C25K programme, which is a nine-step training system (you can stay on a module as long as you like) and recommend it as a way to get into running in a controlled way. I can run a mile now in between 10 and 12 minutes, but I am 50 years old now so have to keep in line with my HRM red-line I guess...

Good luck,

David

Romans624 · July 2012

12-15 mile run seems awfully slow for a police officer. When my husband was in the military, he had to run 1.5 miles in 14 minutes to even qualify..

Its actually a mile and a half.. and I forgot what the time required is lol. Its also a lower standard for women HOWEVER I plan to get a GOOD MAN score. I didn't look it up before posting.

supplemama · July 2012

I walk at 5mph so you can definitely run a 12 minute mike no problem! Good luck on your journey to become a police officer! That is an admirable career.

Romans624 · July 2012

Thanks for the suggestions and info everyone!!! Much appreciated.

Romans624 · July 2012

I walk at 5mph so you can definitely run a 12 minute mike no problem! Good luck on your journey to become a police officer! That is an admirable career.

It is one of 3 that I am seriously considering but I have applied for the county job in Maryland... if I get in this will be the choice I make at least for... an undetermined amount of time possibly forever.

CarsonRuns · July 2012

I walk at 5mph so you can definitely run a 12 minute mike no problem! Good luck on your journey to become a police officer! That is an admirable career.

It is one of 3 that I am seriously considering but I have applied for the county job in Maryland... if I get in this will be the choice I make at least for... an undetermined amount of time possibly forever.

If it's a county job, keep it for 20 years so you can get your full retirement.

Unknown · July 2012

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CarsonRuns · July 2012

A woman that can walk 5 mph? I'd like to see that.

Here's a list for you of women that can walk 5 mph and faster. Just because you can't do it, doesn't mean a woman can't.

http://world-masters-athletics.org/records/racewalk-women

Sharonks · July 2012

I'm very short and could never walk 5 mph. I would think to some degree it would have to do with how long your legs are. At 3.5 mph I'm walking very quickly. I think I top out at 4 mph for walking.

I vote for Cto5k. Great way to start out slow. I didn't really do the whole program because I'm impatient and found that I could run quite a bit further than their levels. I used the run walk concept though. I'm currently up to 5.5-6mph and I run for an hour. Once or twice a week I do HIIT which seems to help me pick up speed even on my longer running days. Then I'll do 1 hr runs on most other days. I don't run but walk a couple days a week to rest up.

Good luck with the test.

cjmas · July 2012

If you're not a runner now, working on endurance is a great place to start. Once you are comfortable running distances, start to incorporate speed training. (you can start with something like 4x100 meter sprints).

Building Up to a 12-15 Minute Mile Run Attn Police Officers

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