View Full Version : 300 Meters
2Bthefinest
08-04-2003, 21:23
coming up at the end of august, i've got the physcial fitness test for LVMPD and they have a portion where we have to run 300 meters in 77 seconds. i've personally never heard of this before for a p.t. test and am wondering what kind of shape i need to be in to acheive a passing time? how much of a mile is this? i run about 1-2 miles every other day but this has got me kind of worried b/c i really do not know how fast i need to run this and i don't want to wear myself out before i finish and before the 1.5 mile run after this test. please offer any advice...thank you
300 meters is roughly 0.186 miles. To cover this distance in 77 seconds you'll have to go about 8.7 mph. If you don't have a stopwatch and a football field handy, I'd suggest getting a feel for the speed and distance on a treadmill. Since the treadmill is slightly easier than running outside, eventually you'll want to aim somewhere above 8.7.
CaptRidley
08-04-2003, 22:01
Is this all you have on the 300 meters.
This is not like dummy drag or anything, or even an obstacle course is it. 77 seconds for 300 meters is a lot of time. figure that even if you are out of shape one will run 100 meters in at most 20 seconds, so at 300 meters we are looking at about 60 seconds.
77 seconds is way too much time for a shuttle run, as the average time I have seen on those is about 30 seconds, and will usually be for 120 yards.
The thing to this is to be sure to be well streched when you perform this mad dash, as you will be very prone to puling something if you are not stretched out.
I can't comment on how you may do, as you did not post how fast you run, only the distance that you run. Is there a web site for the PD so we can perhaps take a look at what it is that they are asking for. Perhaps it s a dummy drag test of some sort.
In any event good luck.
Out here!!!
Mike-D
2Bthefinest
08-04-2003, 22:14
no, it's not a dummy drag, it's just a straight up sprint for 300 meters and a group of us run at once. i usually run at about 8 m.p.h. on a treadmill but outside, i'm not quite sure of which speed i run at. the website is www.lvmpd.com but i don't belive those requirements are on there. the department sent us the information through the mail because they just re-implemented the physical portion in may.
2Bthefinest
08-04-2003, 22:16
i would have edited the above but i wasn't allowed, i just checked the website actually and the requirements are on there...sorry.
Chainring
08-04-2003, 22:37
Another way to look at it is it is the equivalent of a 6:53 mile.
CaptRidley
08-05-2003, 10:31
Originally posted by 2Bthefinest
no, it's not a dummy drag, it's just a straight up sprint for 300 meters and a group of us run at once. i usually run at about 8 m.p.h. on a treadmill but outside, i'm not quite sure of which speed i run at. the website is www.lvmpd.com but i don't belive those requirements are on there. the department sent us the information through the mail because they just re-implemented the physical portion in may.
Hard Dawg,
I checked that web site. It seem as if this 300 meters event is/may the hardest event, unless there is some typo on the that web page. 15 situps, and I want to say the same amount of push ups, and 1.5 miles in about 17 minutes (put it this way, the maximum time for a new recruit at Parris Island to pass the IST, which is 1.5 miles is 12 minutes) If you can run your first mile at a 6 min pace, you are on track for a 9 - 10 min 1.5 mile. I'm guessing and hoping that these are the minimum requirements and not the max that are listed on the web page.
No matter what they are, you owe it to yourself to get in much better shape then what they currently expect.
As far as running outside and not knowing your pace. Get in your car, and measure a course that you are familiar with, it could/should be a block or two, three in your neighborhood. Get the distance, and get your time, and figure out your pace. Also throughout that course, I usually use the corners (turns or major road intersections) to keep track of how I'm doing. IE., Lets say when I first started running a particular course it would take me say 12 minutes to get to a certain point. The next day/week/time, I should be able to get there in less time and so on and on.
As I have mentioned before, do not just run, but try other forms or cardio as well. Stay within or above your recommended heart rate for your age, and you will be ok.
In any event, good luck!!!
Out here!!!
Mike-D
The PSP uses a similar 300 meter sprint for its applicant PT testing. I too was unsure of pacing for the event. Find a local high school track and practice running (1) 400 meter lap as fast as you can. Check your time, and train to beat the 300 time on 400 distance. When the test comes around, you will be fine. The time is not very fast. You will be running in a group, so pace yourself to try and catch those in front of you. I ran 12 seconds faster on test day vs. my best solo workouts.
Good luck!
Try to train as if you were testing...complete al the standard test at least once a week. The department I work for had us sprint first, 300 meters then sit ups, push-ups and run at the end. The sprint tightens up your hip flexors which affects the sit-ups then the sprint ans sit-ups slows your mile and a half run down...
good luck.
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