Need Help with Cardio Training

[godfather]

Just thought I would ask you all for some help/tips.

I’m going to be training to be a Police Officer (I know I’ll get some shit for that) in April I will be having a physical abilities test, I’m going to have to run 1.5 miles in 11 minutes.

I don’t ever really do any cardio when I’m at the gym, so I’m not really sure how I should get a start at this. Back in high school I had the mile run and it took me 12 minutes for a mile.

I do have a job where I find I walk around a lot, which may be to my advantage. On a 7-day week I walk about 20 hours total, (205K steps) I’m not sure if that will help at all, but figure any bit of cardio is something.

I did try walking to work once, which is a little bit more then 1.5 miles, probably 2 miles. And it took me 40 minutes.

Any help and/or tips would be greatly appreciated, thanks!

[g3cko]

take it slow and work your way up to a faster pace. you don't need to go balls out on your first day. Do some interval training to warm up and then start on your distance running. You might also want to try to mix it up with some sprints just to change up the pace a bit.

[hanuri]

U can also hit the stationary bike in the gym . start w 5-10 mins and add a few mins steadily. Cycle 3-4 times a week again starting slowly and w not much resistance. add the running in the program after some time. Keep that FAST walking in any time possible. That interval thing is good too.

[mtex]

i was going to join th Dallas PD until i broke my neck. if you're bulked up, believe me, lose a little weight. i'm 6' & i droped from 215 to 195 & it made a big difference. the exercises you will be tested on are usually endurance - pull ups , running etc. just start running a little every day & increase the distance & speed. you will be surprised how far you will be running after 2 weeks. & i recomend toe curls - when you walk around the house lift your toes up after your heel touches the floor. this will maintain muscle balance & prevent shin splints. the 1 1/2 mile should be 12 min's at most academy's but if your young it may be lower.

hope that helps ya : attention whore

[Val]

mtex's advice is on cue. You need to start out w/ a warm-up, (duh) some small juming motions, maybe jump rope for a 2-3 sets of 30-60 seconds. Make sure you stretch before and after. Walk for the first 1/8th-1/4 mile and then start jogging. Time yourself from the start of the JOG. If you've made it 1/2 mile and you still feel fine keep going at 1/4 mi increments. I like to all out sprint at the very end of my run, but also make sure you walk to cool down. Increase your distance every 1-2 days and your speed will naturally increase as your body adjusts to the workload.

Good luck. Keep in mind that I'm a 5'2" female and I can run 2.5 miles in about 22 min fairly easily, after I've only started a running program for a week. You can DO iiiit!

[hanuri]

Very true. Remember you have to let your legs get accustomed for what the jogging does to your legs. First they will be sore , but after a while they get used to that stress. Don´t wear short shorts! something at least to the knee level...

[TRANSFAT]

i do kickboxing for cardio