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Running

tinytraps

By tinytraps
in Fitness & cardio

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Mrbig Senior member

Mrbig

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heaps of ways bro the way you have suggested is good but its only 2.4km best to go for it and record your time and also the point wea you felt your pace slow down and everytime you run lower the time even if its only by a few seconds

also ad in some longer runs like a 5km and some short fast ones

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Cameron_R Senior member

Cameron_R

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If I remember the middle distance training I did at high school (many, many years ago) we use to train 100m longer than the race distance. Theory was it built your stamina so on race day you could fully sprint that last 100m rather than hit the wall at the end.

What's that saying ?? 'train hard, play easy'.

Agree with the others - If the test is 2.4km don't bother with anything shorter.

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tinytraps Veteran member

tinytraps

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I did a bit of reading a while back about how triathletes and marathon runners training, about how increasing intensity increases endurance. I mean a MR wouldnt run 42km in 1 training session, Seems to me if I can run half the distance but at twice the pace seems logical enough. Maybe ill just build up to longer distances over a couple of months

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Darwinstef Senior member

Darwinstef

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Hey Tinytraps,

Lol good times, I ran mine on 2 weeks notice with no training, coughed a lung up :). Have run stacks of these over the years, when I did bother to train for them I would run 5k and work at getting faster each time. It was a bit of a mental thing for me, I figured if I could run 5 fast 2.4 would be a piece of piss. I was never super fast but did a 8.59 which I was happy with for a non-runner.

Go hard :D

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slo_firo Junior member

slo_firo

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i passed this at the beginning of the year - i was running 2.4km fast twice a week and 5-7 km twice a week,

dropped from doing my 1st practice one at 11min to 9:50 in just a couple of weeks

just dont expect anything with the police to happen fast - i passed test dat and did pct ect.. in april and am still waiting for them

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Maximus Member

Maximus

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I'm in the process of applying and I'm considering South Auckland for my probationary period. My time for the 2.4k run is around 09:30 at the moment and I certainly not a twig. MMA training keeps you strong and fast it seems.

My advice, keeping doing whole run and do it twice a week and monitor the times of these. Remember when you do the actual test you will be more fired up anyway. Just really push yourself and see what happens.

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tinytraps Veteran member

tinytraps

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Cheers guys! seems we got a few boys in blue on here which is good. LOL maximus It was a generalisation there are some well muscled guys out there the nzpolice tests are a bit stupid imo but you got to work with what you got!

When my weight drops down enough ill be able to run more seriously my calves and quads are taking a beating

Im born and bred in south auckland and im of maori decent which is a bonus

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Maximus Member

Maximus

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A lot of the boys in blue do BJJ and MMA as well, some very tough strong fellas as well.

If I get posted to South Auckland I'm sure that with my accent and mouth on me I will go down a storm with the boys. I will more than likely end up getting killed.

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drizzt Veteran member

drizzt

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HIIT gets you fit reall quick :lol: works for me and heaps better than pounding out 5km runs every day.

^ Probably some truth to that. I found in my offseason last year I pretty much exclusively did HIIT (boxing + sprints for the most part), yet was at the top of my Rugby club's results in the beep test for pre-season :shrug:

TBH though I friggin hate to run mid distance, so I'll say anything to get out of it :shifty:

edit - it also gets WAY easier when you drop a few kilo. Sounds obvious, but don't underestimate it. When I used to run mid-distance at a heavier weight (about 105), I found about 5k pretty challenging, and that was running it a few times a week. When I started running again after a bit of a hiatus, and minus about 10kg of bodyweight, that same 5k was comparitively easy.

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Mike Zero Veteran member

Mike Zero

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^ Probably some truth to that. I found in my offseason last year I pretty much exclusively did HIIT (boxing + sprints for the most part), yet was at the top of my Rugby club's results in the beep test for pre-season :shrug:

What did you score in the beep test?

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tomsammce Veteran member

tomsammce

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^ Probably some truth to that. I found in my offseason last year I pretty much exclusively did HIIT (boxing + sprints for the most part), yet was at the top of my Rugby club's results in the beep test for pre-season :shrug:

What did you score in the beep test?

14.8 right here!!! that was in september when i was training to get into forces. now id prob get like 9 lol. what bout u fry?

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slo_firo Junior member

slo_firo

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I Live in South Auckland and their still taking their time....

although they do have alot of applicants atm,

another bit of advice is go to the practice PAT runs on sat mornings, even if you fail them miserably its a good chance to meet heaps of other recruits and get good advice from the police physical trainers

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Mike62 Junior member

Mike62

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I did a similar thing myself to get my run time to under 10mins for the army. Yes there are so many different ways to improve your time but what worked for me was jumping on the dreaded treadmill starting off slow and building up the intensity over time. Set goals for yourself each time you go for a run drive yourself to beat them. No pain, no gain. Good luck!

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drizzt Veteran member

drizzt

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What did you score in the beep test?

It wasn't an "official" beep test as we didn't have the audio :pfft: (although we still had to complete shuttle runs over the same distance/time as the beeps), but I was told by the trainer it was equivalent to a level 15.

That result was slightly muddied by the team having to do an hour's circuit train before the test though...

edit - also because of the no audio issue, we couldn't get an in-between level score (e.g. 15.4), so we were basically shooting for the nearest level. Knew I didn't have a 16 in me so I dropped out there :lol:

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Dubble_D Member

Dubble_D

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What did you score in the beep test?

It wasn't an "official" beep test as we didn't have the audio :pfft: (although we still had to complete shuttle runs over the same distance/time as the beeps), but I was told by the trainer it was equivalent to a level 15.

That result was slightly muddied by the team having to do an hour's circuit train before the test though...

hahahaha when I was at school the best i got ranged from 6.1 to 8.1...... Fat bastard :roll: .... sucks being the first one out too :oops:

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Maximus Member

Maximus

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There must be different ways of measuring this test. I did the test last year under strict conditions with the audio and reached level 11.

The indicates that I ran 95 twenty meter shuttles at 13.5km an hour until I could not manage anymore.

My V02 Max was 50.5ml ( I have improved since then) but this is still pretty good for a guy for my age (I'm 32).

Kudos for reaching Level 15. A very good job.

Additionally to that, there are lots of things that you should be working on to get into the Police. These would include mental/mathematical tests and people management especially. The physical side of it is the easiest part.

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