Workouts For Academy?

[IBWHEELIN]

I PLAN ON ENTERING THE RESERVE ACADEMY HERE NEXT SPRING, AND I JUST WONDERED IF ANY OF YOU OUT THERE HAD A WORKOUT PROGRAM THAT YOU USED OR CONTINUE TO USE THAT WILL DRAMATICALLY INCREASE CARDIO AS WELL AS BURN FAT IN THE SHORTEST AMOUNT OF TIME. AS FAR AS ALL THE STRENGTH AND AGILITY TESTS GO I AM CONFIDENT THAT I WILL PASS THESE WITH EASE, ITS JUST THE 1.5 MILE RUN THAT I AM CONCERNED ABOUT. I KNOW I HAVE TO RUN IN MY WORKOUT BUT I WANT IT TO BE FUN NOT MONOTONOUS, I HATE RUNNING. ANY SUGGESTIONS I WOULD APPRECIATE.

[CO_Hopeful]

Just so happens I took my assessment run last evening for an academy I recently started. About 6 months ago I had a hard time passing a PAT without getting winded. I've spent the last 3 months jogging 3/4 nights a week, and increasing distance as well as speed.

I passed the 1.5 mile run last night in the average range as all of the other students. The real kick was I didn't feel like I was going to die afterwards...and I was laughing and chatting while other students were over in the corner puking.

So, my advice is to begin a light jog....around 1/2 to 3/4 of a mile. Work your way up so you are comfortable running 2 miles without stopping. The 1.5 will be a breeze. This is coming from a 211 pound man that hasn't had much strenous workouts the last few years. You can do it.

[EagleEye]

I can't yet comment as an LEO; I haven't yet gone through the application process or PAT.

But just to add something to the previous post (which I'd say is very good advice), here's what I've been doing to make the preparation less tedious.

Start yourself out at a local track (like at a high school), just for the sake of getting in the groove. It's an easy way to keep track of distance and time.

After you get to the point where you can run a number of 1/4 mile laps, get off the track and plot a course around familiar streets. Do this by getting in your car and driving around where you live. Using the odometer, measure a 1.5 course, and then a 2.5 or 3 mile one. Choose streets that are reasonably level and with light traffic, and that don't require you to cross other major streets that would interrupt your pace while you wait for traffic to clear. If there's a sidewalk, OK but keep in mind that running on concrete can be rougher than asphalt. When you measure your course, try to note some intermediate distances, like the 1/2, 3/4 mile spots and so on. To really keep things interesting, choose some alternative courses of equal length. That way, when you want to run 3 miles, for example, you're not confined to the same boring route each time.

I've had a lot of fun doing this over the past couple years, and I'm a 40-ish guy who hadn't run since high school. Initially I couldn't do an entire 1/4 mile lap without getting winded. Now I can run 1.5 miles in about 11:45, and a 3 mile course takes me just over 28 minutes. As CO_hopeful said, it's a matter of working your way up *gradually*. I hope my suggestions make it more enjoyable for you. Good luck.

EE

[gcc123]

The previoius replys are pretty straight forward and accurate, but one thing I MUST stress to you is that you should do your jogging 1st thing in the morning since your body is in a catabolic state. Whch means your body is going to use fat as energy, since you ahve depleted yourself of all carbs, protein, and calories while you were in a fasted state while sleeping. Therefore your body is going to burn fat MUCH MUCH faster an efficently, and it will increase your meatabolism as well. If you run at night, all your burning off is all the food,and liquids your body has consumed throughout the day, rather than burn fat. Look at it htis wa, if you consume 2500 calories throughout the day, the go jogging, you would have to run approx 5 miles before you even tapped into your fat storage. If you did this 1st thing in the morning, it would be reverse osmosis you would just be burning off stored fat, rather than palin old calories! Give it a shot, you will be successfull:cool:

[Ranger337]

Here is what a fellow cadet did in the academy to increase her running. Use a standard 1/4 mile track (440 meters). First run about 25 yards (1/4 of a lap) as fast as you can, then walk for another 25 yards (1/4 lap) then repeat for about 4 laps. Gradually increase the distance when sprinting 1/4 lap becomes too easy. Also increase the amount of laps. Also don't run everyday, this will not allow you muscles time to heal and you may suffer inury. If you do not have a track to run use the same formula except sprint for about 10 seconds, then walk for about 30. Do this about 8 times. And once running for 10 seconds becomes too easy run for about 15 seconds and walk for about 20 seconds, and do it more times. Alternate this with some distance running. Go for about 3-4 mile run. Don't put a time limit on this, but time yourself and keep a record of it and see if your times decrease. On the long pace yourself, and don't stop running untill you have finished your run. Don't cheat yourself.

Hope this helps,
Ranger337

[try163]

IBWheelin

All of the posts mentioned above are good ways to increase your aerobic capacity. Judging form your post, you have a good six months before you enter the academy and that is plenty of time. My advice is to start out slow. If you haven't run for awhile try doing a half mile (2 laps around a high school track) each time you go out until you feel comfortable with that. Then, when ok with that increase your distance to 3/4 or a mile if you think you can. Do this until you reach 2 miles. Work on the distance first!! You have plenty of time to get quicker at it. Not sure how old you are or if there is just a set time all candidates have to do it in, but here in New York, your time is based on your age. Once you have the distance down, then you can work on time and speed. Do wind sprints, run hills, 100 yard dashes, 50 and 40 yard dashes. All these believe it or not will help you increase your time. Every so often (once a week) time yourself in the 1.5 mile run. A strategy that worked for me in the academy was to run the mile as fast as I could and then set a steady pace for the last 2 laps where I knew I would come in under the time. I was running the mile in roughly 6 and 1/2 minutes, 6 on a good day and I would finish around 10 or 10 & 1/2 which was about 2 minutes for the last two laps which wasn't a difficult pace to keep. At the academy I attended we ran every M/W/F. Mondays we would run for about 4 or five miles at a slow pace, Weds we would run another 3 or 4 miles but at a faster pace and throw in some sprints. Fridays, we usually tested the 1.5 mile and then did wind sprints, dashes and such. The key here is setting your goal and going after it. I don't know too many people that enjoy running under a structured program. I hated it myself. The bottom line is that if you want the job you have to do it. Getting in shape is the thing most people hate. Once you're in shape its much easier to stay there and you can do your own program afte graduation to keep you there. It will be much more enjoyable then.

ONE MORE PIECE OF ADVICE

You don't mention what body type you have. People who are taller and leaner generally have a better overall ability to run great distances. If you are packed with muscle I would suggest cutting back on the weight lifting for a bit. Continue to lift but don't strive for the Arnold Schwarzenegger body. I had a couple of guys in my class like that. They could outsprint anyone in the class, but ask them to run a long distance and you could run circles around them. You have to figure most of the people you chase are not world class sprinters, but some of them can run. If you're in shape you should at least be able to keep them in sight until back up comes to help. If sprinting is all your good at, you had better hope you catch them within a block or two or you'll fizzzle out. It helps to have endurance. Good luck on whatever you decide to do and remember the goal you're trying to attain.

TRY163

[rammx32]

Practice makes perfect so try to work your butt off and be able to do about 2.5 miles at ease.

Alot of complaints I hear from new guys that are just graduating the academy was that they over ran in preparation for it and in some cases had to work so much harder because they felt their legs were going to give it.

Some of them were up to 5-8 miles before entering, then the academy usually starts you off with 1.5 miles, so you are like going backwards. For some it could matter less, so just start a nice training regiment, don't overwork yourself. make sure you can do pushups and also be able to stay in a pushups position for a long time. Knee raises also!
Peace and Good Luck

[HK_precop]

Just curious, but when you guys talk about 4-5 mile runs what kind of pace are we talking about here? Also, does it matter what type of track you run on? Currently I run on a dirt elementary school track. Is this noticeably more difficult than a paved track?

[try163]

HK,

In my academy, we ran 4-5 miles one day a week generally at a slow pace. We would run for close to an hour so figure 10 minutes or so a mile, not very speedy. We also had three different groups. Slow , medium and fast. I was moved into the fast group with about three weeks left. What a killer that was. I was in the best shape of my life though, no doubt about it.:shoot2: :shoot2:


TRY163

[montyv8]

just like one of the above posts i cant speak as a current LEO

what i can talk as is a Marine and honestly all above information

is right (you have to run in the mornings if you want to cut fat!!)

but the only way to improve in running is.. are you ready for this?

just get out there and do it!! i hated running too when i joined

the corps, now i take my fat-bodied roomates for a 3 mile run (well i run they jog..slowly)

never quit, never drop, never die. good luck

[FireKila23]

All this advice is excellent and the only thing I can add is stretch, stretch, stretch!! A number of people forget to stretch before and after running and this is vital in avoiding cramps because it loosens up the muscles you'll be working (quads, hams, calfs) which will make your run more enjoyable and less painful. Also drink plenty of water to keep yourself hydrated and what not. Good luck and remember that the key to reaching your goal is consistancy!

-FK23

[cranberry]

There is a lot of good advice out there for helping you get into a good running routine. If you are like me and HATE to run, however, you need to make the run as fun as you can. If you are running on a track or another area without vehicular traffic or other hazards, I reccomend listening to music. Most specifically, military cadence songs are perfect. The purpose of cadence is to develop a rythym while you run, so that your steps are in time to the beat. Also, singing cadence while you run helps control your breathing, but I would only reccomend that if you don't mind funny looks from fellow joggers!:D If you don't like cadence, try any music that "pumps you up" and gets your blood moving. Anyway, Good Luck!:bounce: