I need help passing the 300meter sprint!!

[lawgrl821]

I am a 25yr old female trying to get on my local PD. I just cannot seem to pass the PAT. My PAT consists of (A) 300meter sprint in 65 seconds or less (B) 25 military style push ups- unlimited time as long as the testee stays in the push up position (C) 29 bent knee sit-ups in 60secs or less and (D) must bench press 0.75% of body weight one time.
My problem is the sprint. I know I can pass the rest of the test. I have gone out and tried the sprint 2 times now and have failed it by 5 seconds both times. I have been training/working out specificly for this test and no matter what, I am not improving my sprint time. There were 5 people at today's test. I came in second at todays PAT running faster than 2 males and one female. I still failed it by 5 secs. The test is every Monday and I will be out there every Monday till I pass it, but I need help with the 5 secs.
PLEASE!!! ANY ADVICE WILL BE GREATLY APPRECIATED!! P.S. I dont have access to gym equipment. I have been doing all my training manualy such as running at the park, doing push ups and sit ups at home, etc. I also had my son 16weeks ago and am still carrying 15extra lbs. I have been actively trying to lose it for the past 12weeks but it wont budge. I even went to my dr about it and he said to just keep trying. Im REALLY frustrated with this. I dont eat much as it is. I eat a bowl of Fiber One in the morning, string cheese or bannana for mid-morning snack, Turkey sandwich with apple sclices for lunch, a bannana/string cheese for mid afternoon snack, and then whatever comes about for dinner. I try hard not to eat late, drink lots of water and the occasional diet coke.
Sorry this ended up being so long. I am just at a loss for the everlasting 5 secs. I dont know what I am doing wrong. Thanks again!!

[a cashew]

try high intensity interval training

http://www.musclemedia.com/training/hiit.asp
http://www.musclemedia.com/training/hiit_table.asp

i'm starting this now... i've heard good stuff

[Good_to_go!]

LawGrl,

Do you have access to a local high school track or somewhere else safe?

If so, RUN BACKWARDS!

I come from a football background and whenever we were trying to get ready for our 40 yard dash testing, we would run backwards as fast as possible. It will be be extremely awkward at first (that is why you need a track or somewhere safe), but you will see gains in your sprint time.

Other things to try are (1) run steps, (2) be conscious of your running posture, (3) be conscious of your stride.

Good luck!

[boozecop]

Also try weighted sprint training. Use ankle weights when you are training to improve.

[lawgrl821]

Thank you all for the advice! I had been asking around about the running backwards but had only gotten negative feed back about it. I will be doing it anyway though. I read about the HIIT. I like it and printed out the tabels. I dont know how I feel about only doing a 4 or 5 min workout though. It just doesnt feel like enough. Do any of you know if Jumping rope will help any?

[ICE2DSS]

I was in the fitness industry for a number of years. I'm a huge fan of runners using Polar Heart Rate Monitors. You can get a basic one on ebay for pretty cheap, under $40. This will allow you to make sure you're running at your optimal cardiovascular level for improving your sprint time. The book will tell you where your heart rate should be based on factors such as your age, gender and whether you want to burn fat of build cardiovascular stength. Also, try to avoid running every day, your body needs the 48 hours to repair, so run every other day.

[FPS1588]

Thank you all for the advice! I had been asking around about the running backwards but had only gotten negative feed back about it. I will be doing it anyway though. I read about the HIIT. I like it and printed out the tabels. I dont know how I feel about only doing a 4 or 5 min workout though. It just doesnt feel like enough. Do any of you know if Jumping rope will help any?

The only other advice I can give you from my track running days in high school is run farther. Otherwards, if you need to run 300 meter sprint, practice running a 400 meter sprint or farther only. Do not run the 300 meter sprint when practicing but run farther.

[lightknight64]

I agree 100% with what has already been stated. Interval training has helped me in the past, along with running further. Some people use weights, but you need to be careful doing so. As ice mentioned, be sure to rest at and not over do it.
My wife couldn't run half a mile when she 1st started running with me. After a few months she was able to run 3 miles. Keep practicing and you will get there!

- Godspeed

[a cashew]

If you're more in shape, start higher than 5 minutes. Start at 8 or 9.

[IAmJeff]

run faster.

[VeeDubs86]

Do leg presses to aid in strengthening your legs also. Are you getting winded by the end of the 300mm? I know that normally women get lower testing difficulty, but I could run 400m (once around a standard 1/4 mile) in 55 seconds in high school. Just go all out knowing that you have time to rest afterwards. Hope this helps and good luck!

[qixfeet]

The only other advice I can give you from my track running days in high school is run farther. Otherwards, if you need to run 300 meter sprint, practice running a 400 meter sprint or farther only. Do not run the 300 meter sprint when practicing but run farther.

+1

[lawgrl821]

Yes, I do get winded near the end. I thoguht everyone did. The track we do the test on is not a standard track. It is kinda like a triangle shape but not quite. Its hard to explain. The main part of the sprint that I know is slowing me down is the curves. I have read articles online about how to take them but my body just doesnt seem to move that way. UGH!!! I have noticed that when I am sprinting my legs dont stretch out into what I consider a stride. I have tried to get a longer stride, but the farther I stretch my legs out, the more off balance I become. I have spent the last 3 1/2 weeks trying to shrink those 5 remaining seconds. I was really hoping that Id atleast see a 1 sec difference, but I am also very grateful I was not any slower this time. Does anyone know what the avg improvement rate is per week?

[qixfeet]

you can go to a track. jog a mile or 1.5 miles. jog the straight aways and sprint the curves. you will build endurance and work on running the curves at the same time.

[mtxpro752]

Do leg presses to aid in strengthening your legs also.

Wrong, sort of, while it will strengthen your legs it will reduce flexibility decreasing stride, or comfort in a longer stride. You never see runners with bulky legs, always little sticks. Most distance runners will hardly ever do leg presses at the gym.

Run longer distances at full speed, try to sprint uphill on a slight incline, nothing too steep. And suicides never hurt, set up cones every 15 yards for the length of a field, sprint to #1 then back to the start, then #2 and back and so on. Full out sprint, don't try to save anything. A lot of people don't go 100%, they save some energy do to the thought of "i have to do this this and this when i am done running, can't waste the energy"

I absolutely hate running btw, and these are some of the things I did during the academy to increase my running ability.

[formerFAM]

***************************

[VeeDubs86]

Wrong, sort of, while it will strengthen your legs it will reduce flexibility decreasing stride, or comfort in a longer stride. You never see runners with bulky legs, always little sticks. Most distance runners will hardly ever do leg presses at the gym.

It at least helped rid my legs of shin splints if nothing else. :cool:

[syphon157]

Find a hill and run up it as fast as you can and as many times as you can until your legs feel like jello. You will build strength and speed at the same time. 3x a week is good for 4-5 weeks. Seeing as you dont have access to a gym, this is your best bet. You will see an immediate improvement if you put the effort in.

[will0861]

The one thing I'll add is keep track of you progress and plan where you want to be in 1 week, 2 weeks, and so on. Build up to it slowly, and by tracking your progress you will motivate yourself to push harder, since you are proving to yourself that you can get better.

[lawgrl821]

All of you guys are AWESOME!!! Thank you so very much for all the advice! I assure you that I will be putting in the extra effort. The first time I failed it I figured it was nerves or just lack of preperation. This second time just made me really mad and even more determined to pass it. I want to have it passed by May 19th. The next assesment Center is on May 20th. Our hiring process is about 5weeks long right now. Every suggestion helps. Please keep the suggestions coming! Thanks to all who have posted already!

[Rush817]

Wrong, sort of, while it will strengthen your legs it will reduce flexibility decreasing stride, or comfort in a longer stride. You never see runners with bulky legs, always little sticks. Most distance runners will hardly ever do leg presses at the gym.

How many sprinters have you seen with sticks for legs? Weight training will help your speed. If you do light/medium weight, high intensity workouts. This will help with your fast twitch muscles which will give you more speed and power. Make sure you stretch before and AFTER your workouts so you don't pull or tear anything.

[Ceeplark]

There's good advice here, such as sprinting on an incline (a treadmill will work if you don't have a 300m hill), weight training, etc.

I prepared for the 300m for the FBI and the 120 yard shuttle sprint with the DEA and was able to pass both. The thing that worked best for me was practice, practice, practice.

Good luck!

[pc2761]

How many sprinters have you seen with sticks for legs? Weight training will help your speed. If you do light/medium weight, high intensity workouts. This will help with your fast twitch muscles which will give you more speed and power. Make sure you stretch before and AFTER your workouts so you don't pull or tear anything.

sprinters dont have stick legs because they sprint. doing hiit sessions will aid in increasing speed, maintaining muscle, and burning fat. This is why your sprinters are quick, strong, and still maintain muscle. To the original op, I would follow the advice of all on here. Put your emphasis on hiit...if you work at it and track the progress you will see results.

[lightknight64]

Here an additional resource for you that may help you achieve your goal and beyond.

http://www.coolrunning.com/engine/2/2_3/181.shtml


- Godspeed

[lawgrl821]

Thank you all, again! I took yesterday off for running to recover from Monday. Today I will be running suicides, running backwards, and jumping rope. I also know some good inclines to sprint. Its LEGS ONLY day!!! LOL!!

[14USC89a]

this may sound silly, but try P90X... it helped me with my 300M sprint. The plyometrics are just incredible...

[lawgrl821]

Forgive me if this is a dumb question, but what is P90X?

[14USC89a]

Is a porogram called Power 90 X. I first saw it on a infomercial... I cant believe how great is working for me. I'm at the end of my first month (out of 3) and I have seen enourmous gains in strength, flexibility speed and stamina... try google Power 90X...

[Jhelrey]

Having a running partner REALLY helps, sometimes it also hurts you because they run slower, etc.

[lawgrl821]

I ran the 300 today on my own and timed it at 68 seconds!!! Progresses!! Thanks to everyone!! I am going to keep at it. Im hoping to see the difference on Monday too. I'll keep you all updated!

[lawgrl821]

An update for anyone interested: I PASSED THE PAT TEST THIS PAST MONDAY!!!! I did just about everything you all suggested to get faster! Thanks to you all for helping me!! Now to pass the Assesment Center in May!

[14USC89a]

Congratulations!

[lightknight64]

Grats!!! Now keep on pushing yourself and in no time you will be able to do it with ease.:cool:

[a cashew]

congrats! great job!

[lapd4me]

Congrats on passing the PAT, but don't let that get to your head. A lot of people think that they're in shape once they pass PAT, when really, PAT is just the bare minimum. If anything, take it as an indicator that you're headed in the right direction and don't ease up at all on your conditioning.

You have a few weeks before the test if I read the posts correctly and here are my recommendations for exercise:

1. Wind Sprints
Run 100m (the straight length of a 1/4 mile track) all out as fast as you can. Take 20 seconds to slow your breathing (deep breaths). Then run another 100meters. Try to do five of these. Over time, decrease the 20 seconds to catch your breath to 15 secs and then 10 secs.
-These wind sprints will help build up your cardiovascular system and you won't feel as winded when you run the 300meters for your test.

2. 400m run
Run 400m. Any competitive runner will tell you that you want to over-train so since you're running 300 meters, practice running 400 meters. That way your body is prepared to run 400 meters and 300 meters won't feel so bad.

3. arm and core exercise
Don't forget about your arms and abs. Pushups and situps will strengthen both and it will help improve your time if your arms and core are strong in addition to your legs.

Now for running technique here is what I recommend:
I always thought of the 300 meter sprint as a three-section race. We'll just call them the beginning, the middle, and the final section. In the beginning section (first 100 meters) you want to sprint hard for at least the first 50 meters. This is where you'll build up your momentum. Try to keep up a solid pace until you reach the 100 meter mark.

In the middle section you will inevitably slow down so your goal is to minimize the decrease by as much as you can. It helps to be running fast in the beginning phase, but what you can also do is two things: lengthen your stride, and pump your arms. Basically you want to exaggerate your running. Also, your arms are a counterbalance for your legs so if you feel tired, don't try to pump your legs faster; instead try to pump your arms faster and your legs will follow.

As you reach the 200 meter mark and you have the final 100 meters to go, treat it as an acceleration. You've slowed down so now is the time to really pick up the pace. By the time you only have 50 meters or so to go, you should be sprinting as fast as you can. Pump those arms as fast as you can and get to the finish line. The sooner you finish the sooner you can relax and try to breath.

If you remember anything just remember that when you get tired, pump those arms as fast as you can!

I used to compete in the 300 meter hurdles so if you're feeling up for a challenge, try sprinting 300 meters with something to jump over every 15-17 steps. It'll redefine many words and terms for you such as pain, exhaustion, and muscle failure :D.

Best of luck!

[lawgrl821]

Thank you for the extra advice!! I need all I can get. From what I understand, from here on out the main focus with this department is going to be distance running. They will start us out with the mile and a half in the first week of training and ease us into approx a 5 mile run by the end of week 10. I can run about 3/4 of a mile pretty well, but I need to keep working to get better for the extra 3/4. I have been spending so much of my time trying to get fast that I have not been doing any distance running. I will be starting that back by the end of this week. Again, thank you to all of you for the BIG help you have been!!! I will keep everyone updated as to how my Assesment Center goes in May!!!

[lapd4me]

Wind sprints should help you in long distance running if cardio/running out of breath is an issue. Believe it or not, but when you're running long distance, you should eventually be able to do so while breathing normally as if you were walking. You may take deeper breaths, but you shouldn't be panting.

To improve in long distance running it's obvious you'll need to run for long distances. However, any long distance running needs to last for at least 20-30 minutes. From what I've been told, running/keeping your heart rate up for 20-30 minutes is what it takes to improve your body and it's ability to perform. Also, when you get tired you can also use the exaggeration technique. Exaggerate the arm and leg movements and really swing. Also, bend your knees more. Those are some of the things being told to my fellow classmates who are having difficulty with the long distance runs.