1 yr from Police Academy - advice?

[billpritjr]

Hello everyone

I am Age 32, 185 lbs, 6 ft, good health, slightly overweight but only SLIGHTLY

I want to get started NOW and not the day before, as I will likely begin a police academy in about 12 months. Please note I have not done any running since college.

For one month, just to "ease into this", I have run for 10 minutes continous every 2 days. This means Mon/Thur/Sun then the next week would be Wed/Sat/Tue and so on.

Again, I have not run in YEARS and am easing into this.

I would like to be able to pass the initial PT test, which will occur in about 9 months from today, requiring amongst other things:

1.5 mile in 10:30
300 MTR in 46 seconds

Can someone provide some tips, recommendations on a program that will take me to that level? I understand many serious runners and marathoners frequent this site, so you guys are the experts.

Thanks everyone

Bill

[Bvlgari]

two websites with all the information you'll ever need.

www.coolrunning.com
www.runnersworld.com

[Arith]

Besides running make sure you start a decent exercise program. When i was at the academy we did tons of pushups and situps and weight lifting also.

[blitz760]

i suggest using a treadmill... you have NO idea how out of shape i was.. smoked for 5 years and didn't do much physical activity.. started lifting but didn't incorporate cardio.. i started running on the track but couldn't hang....i'd jog as slowly as i could and i'd burn out in 10 minutes... but after i started on the treadmill, i can run on the pavement for 30 minutes no problem.. now i'm up to 45 minutes nonstop. i just started slowly and built my way up. the treadmill for me was great because i would stay consistantly at a speed. it also allowed my fitness to improve before requiring my leg muscles to get used to the punishment. running on pavemet is tough on your legs especially when you are out of shape.

[Bvlgari]

Running on pavement is drag. Take a golf ball. Drop it on the pavement. Next drop it on a dirt track. Notice the difference? That difference is the banging your legs are taking everytime you put your foot down.

Dude, run on a DIRT TRACK. You will NOT regret it thirty years from now.

[midgetcop]

Originally Posted by Bvlgari

Running on pavement is drag. Take a golf ball. Drop it on the pavement. Next drop it on a dirt track. Notice the difference? That difference is the banging your legs are taking everytime you put your foot down.

Dude, run on a DIRT TRACK. You will NOT regret it thirty years from now.

Yeah tell me about it. At the YMCA they have a racetrack (not sure on the material....it was inside, not dirt, just rubber I think) and I ran the 1.5 mile in 10:15. Then I ran it on pavement for my police testing and did it in 12:55.

Ouch!!