Help With PT

[FED2BE]

I applied to an agency about 18 months ago and figured they didn't want me until last Friday I received a letter telling me I need to appear and take a physical agility test on March 10th and that my application is now being considerd for the next academy. Needless to say it has been so long since my application I have been slacking on exercise. I went to the gym this morning and after warming up I ran through the tests. I can do the sit-ups and the push-ups in half the alloted time given. However I have to run 1.5 miles in 15 Min 20Sec. I didn't want to over do it the first day so I ran a mile in about 12 minutes and was pretty winded and tired. Any suggestions on what I should be eating for energy and how much I should run in the next 4 days I have left would be appreciated.

[nadster011]

I applied to an agency about 18 months ago and figured they didn't want me until last Friday I received a letter telling me I need to appear and take a physical agility test on March 10th and that my application is now being considerd for the next academy. Needless to say it has been so long since my application I have been slacking on exercise. I went to the gym this morning and after warming up I ran through the tests. I can do the sit-ups and the push-ups in half the alloted time given. However I have to run 1.5 miles in 15 Min 20Sec. I didn't want to over do it the first day so I ran a mile in about 12 minutes and was pretty winded and tired. Any suggestions on what I should be eating for energy and how much I should run in the next 4 days I have left would be appreciated.

I'm no way a fitness professional however the following are what i have done in the past. I would not recommend running on the treadmill, it in no way compares to running outside, if your actual test is being conducted outside, thats the environment you need to be running in. If your looking for energy, I usually will eat a banana 1hr previous to the test, which works for me, obviously you dont want to run on a full stomach. Amount of running between now and the 10th i would recommend doing 1/34 mile two days, and pick a day to do some sprint workouts on an outdoor track, sprint a 200 ro so, 30 second walk, followed by another 200-300sprint, rest, and so on...again im not a professional however these are some things i've done in the past when preparing for the pt.

[manr0e]

no advice here ...sorry...is the 15:20 a statewide requirement?!? Here in NY it is 1.5 miles in 12:29 minimum. 15:20 seems a little high.

[Up_On_Base]

I applied to an agency about 18 months ago and figured they didn't want me until last Friday I received a letter telling me I need to appear and take a physical agility test on March 10th and that my application is now being considerd for the next academy. Needless to say it has been so long since my application I have been slacking on exercise. I went to the gym this morning and after warming up I ran through the tests. I can do the sit-ups and the push-ups in half the alloted time given. However I have to run 1.5 miles in 15 Min 20Sec. I didn't want to over do it the first day so I ran a mile in about 12 minutes and was pretty winded and tired. Any suggestions on what I should be eating for energy and how much I should run in the next 4 days I have left would be appreciated.

Best advice I can give is don't walk and keep a steady pace. If you pace per lap @ 2.50 or so you will finish around 15 mins (which is very slow). Run outside on a track and don't quit. If you want to be in LE this is part of the process. Final thought, try to control your nerves, stay calm, and focus on your goal. PT is just as much mental as physical.

[FED2BE]

no advice here ...sorry...is the 15:20 a statewide requirement?!? Here in NY it is 1.5 miles in 12:29 minimum. 15:20 seems a little high.


Each agency here is allowed to set individual PAT requirements. I guess they have trouble getting applicants that can finish the run. I am not sure. I had a couple of LE friends tell me that they were even considering dropping the run back to just 1 mile in 11min 15sec. A couple of other agencies around where I am at have scrapped the agility test all together. They are instead doing an assesment test and you do all the tests to your max ability and you get put on a hiring list based on who was the best to who was the worst. So I assume if they needed 10 people and had 10 applicants as long as you didn't pass out during the assessment you get hired. This option sounds pretty stupid to me, but who am I to judge.

[manr0e]

That is interesting! I know the NYPD does an integrated PT...basically an obstacle course with a bunch of job related physical activites that must be completed in a set amount of time...on a pass/fail basis. Thanks for the reply!