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The Need for Speed and Endurance

Stew Smith, CSCS

With battles in an urban environment becoming a part of daily life for both overseas troops and our own police officers here in America, the need to speed programs have never been more applicable to today’s civil servants.

There is a need for speed in the military and law enforcement professions. More and more agencies around the United States are adopting the 300m run in addition to the 1.5 mile run as part of testing protocol for candidates as well as maintenance programs for military and law enforcement. For instance the FBI uses the Cooper’s Institute Physical Testing procedures along with about half of the police department in the U.S. Some departments are adding shuttle runs, agility tests, vertical jumps to build speed and explosive power which is needed in today’s urban combat environments.

Cardio vascular endurance is usually measured with the 1.5 mile, 2 mile or 3 mile run in most branches of the military, but now many local, state, and federal law enforcement departments and agencies are adding the 300m run and this challenges many of the applicants more than pushups and sit-ups. So speed training should be introduced to your training programs. Quite frankly, speed training should be added into every soldier and police officers program as it could be that half second faster you get to cover when the shots are coming in your direction.

The following chart is designed for the Cooper’s Institute Cardio tests used by many law enforcement departments around the United States at all levels of government. Many applicants have trouble with the 300m sprint followed by the 1.5 mile run – this is how to remedy that challenge. This is a supplemental running program that combines endurance and speed workouts together to help with running stamina, endurance, pace and speed needed in both military and law enforcement applications.

Day 1
Run and Leg PT
Day 2 Day 3
Distance Day
Day 4
Run and Lef PT
Day 5 – Pace Day
(rest as long as you
run)
Day 6/7</strong
Week 1 1.5 mile run,
warmup,

Repeat 2 times
300m run,
squats – 20,
lunges – 10 / leg
Run 300m run
-rest 5:00

Run 1.5 mile
run timed
1.5 mile at
close to goal
pace x 2 – rest
10 minutes in
between
Warm-up jog 10:00,
Repeat 5 times,
300m run,
Squats – 10,
Lunges – 10 / leg
Warmup Jog 5:00,
1/4 mile at goal pace,
1/2 mile at goal pace,
3/4 mile at goal pace,
1 mile at goal pace,
stretch
Day off
Week 2 1.5 mile run,
warmup

Repeat 3 times
300m run,
squats – 20,
lunges – 10 / leg
Run 300m run
x 2- rest 5:00

Run 1.5 mile
run timed
3 miles at
close to goal
pace
Bike Pyramid
Manual model level
2,4,6,… hold each
level for 1 minute
until failure – repeat
in reverse order –
should be 12-30
minutes long
Warmup Jog 5:00,
1/4 mile at goal pace,
1/2 mile at goal pace,
3/4 mile at goal pace,
1 mile at goal pace,
stretch
or
Week 3
Easy Run Week
Bike Pyramid
Manual model level
2,4,6,… hold each
level for 1 minute
until failure – repeat
in reverse order –
should be 12-30
minutes long
Run 300m run
x 2- rest 5:00

Run 1.5 mile
run timed
Swim or
elliptical glide
or both for 30:00
of either or
both
Warmup jog 10:00,
Repeat 5 times,
300m run,
Squats – 10,
Lunges – 10 /leg

Run 1.5 mile run
Bike Pyramid
Manual model level
2,4,6,… hold each
level for 1 minute
until failure – repeat
in reverse order –
should be 12-30
minutes long
Make up day
Week 4 Run Sprints
Warmup at 50%,
100m x 3

Full speed at
100m x 3,
200m x 2,
300m x 1,
(work / rest ratio
=2:1

1.5 mil run timed
300m timed

Bike Pyramid
Manual model level
2,4,6,… hold each
level for 1 minute
until failure – repeat
in reverse order –
should be 12-30
minutes long

1.5 mile run
3 miles easy Warmup – 5:00

Repeat 6 times
1/4 mile at goal 1.5
mile pace,
squats – 20,
lunges 15 / leg,
situps – 30 in 30
seconds

1.5 mile run timed
1.5 mile timed run,
rest 5:00
1 mile run at goal pace
rest 4:00
3/4 mile run at goal pace
rest 3:00
1/2 mile run at goal pace
rest 2:00
sprint 300m timed
Week 5 FBI Test
Sit-ups – 1:00,
300m sprint,
pushups 1:00,
1.5 mile run,
pull-ups
Bike Pyramid
or elliptical
glider pyramid
3-5 mile run 300m sprint,
1 minute rest,
1.5 mile run
8 8 × 1/4 miles at goal
pace – rest 2:00

4 × 300m sprints –
rest 2:00


If you have any questions, please feel free to email me at stew@stewsmith.com and visit the PoliceLink Training Center for the article archive for more information (ebooks, articles) on working out.

Good luck and enjoy the workouts…Stew Smith CSCS


+3
  • Dscn7682_max50

    jpegee

    about 3 years ago

    294 Comments

    Thanks again for the great info. I can start a race to to better body and health

  • Photo_user_blank_big

    Anonymous

    almost 7 years ago

    A KETTLE BELL SNATCH TEST SHOULD SOMEHOW BE INCLUDED INTO THE TESTING. KETTLE BELL SNATCHES NOT ONLY WORK MULTIPLE MUSCLES AT ONCE, IT ALSO WORKS CARDIO EXTREMELY WELL. I HAVE SEEN GUYS WHO CAN BENCH PRESS LARGE AMOUNTS OF WEIGHT, BUT CAN'T EVEN SNATCH A 53 POUND KETTLE BELL.

  • Jacksond_max50

    jacksond

    almost 7 years ago

    906 Comments

    everyone needs this someway in their life

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