Fitness Techniques

4 Responses to “Fitness (Running) training..HELP!!!!?”

1. jogaholic Says:
   March 6th, 2010 at 5:19 pm

   go to http://www.runnersworld.com or http://www.coolrunning.com and go to the training section and train for a 5k. 3.1. miles. I think the police fitness runs are 2 miles. That might help you get ready for that run

2. Juice Says:
   March 6th, 2010 at 5:19 pm

   You can run in tv sand it get your leg pumpt up. It will get harder but when you start runinf in firm grown it improve your runing see.

3. Adam W Says:
   March 6th, 2010 at 5:19 pm

   How far is the fitness run? You’ve mentioned 400m, and you’re using 1k reps to train, but preparing for a 400m run and a 1k run are slightly different.

   If your run is a little on the longer side (1k to 5k), you want to stretch out the continuous distance that you’re running. This means cutting out some of the 1k runs and replacing it with 2k or 3k runs at a slower pace. You want to build up to being able to run farther than your fitness run (say 1.5 times the distance), then work on running faster over the farther distance.

   If your run is shorter (400m out to and including 1k), then you want shorter repeats to work on speed and stamina. For a single workout, do 200m repeats with 200m jog/walk recovery. Try to do 2 times your race distance in repeats, not counting recovery distance. So for example, if your run is 400m, you need to do 800m worth or reps, or 4 reps. Reps should be done at the fastest pace you can sustain over the whole distance, meaning you neither want to burn out early and struggle to the finish nor go out easy and kick to the finish on any rep. Do these rep workouts every other day, and run 2k continuously at a slower pace on days in between to work on your endurance and let your legs recover some from the stress of sprint workouts.

   I hope this helps, good luck! With a couple of months to work on it, I’m sure you’ll do fine.

4. Blazenskyy.com Says:
   March 6th, 2010 at 5:19 pm

   It’s great your starting your training early instead of later – your sure to do well on your test! If I were you I would gradually increase my miles 10% per week. You should aim at trying to get up to three miles for your base. Try running 5 days a week or cross training on of of those days such as elliptical, biking, swimming, etc. Also keep in shape by weight lifting doing martial arts, etc.

   For two of the days try running speed play drills where you sprint 200 yards – walk two hundred yards and keep doing do for your whole workout. Don’t do this around a track unless your timing your progress. Mix up your workouts with hills – you can also speed the downhills for acceleration drills.

   2 weeks prior to your test – taper your miles or decrease them. Continue to do the intervals however your base miles you can drop down to 1 mile – so your legs will be fresh for the test. Make us proud!