Training sedentary people to run 1.5-mile test

It depends some on how much time you have to work with these recruits (minutes or hours each day and how many days per week). The up-hill idea is good, but the coming back down can be rough, especially on heavy people. So up-hills on a treadmill would be preferable, but probably not realistic when you have large numbers to work with. In a research project we did with sedentary women (some up to 280 pounds, both at the start and finish of the project), we had some run, soome walk and some alternately run/walk. The ones who improved the most were the run walk group. A little puzzling until you anlayze the situation and realize that if you ask a very unfit non-runner to run 20 or 30 minutes they will go so slowly that they may as well walk, but if you tell them to run 1 minute and then walk a minute and repeat that for 20 or 30 minutes, they tend to run a fair bit faster when running because they know they get to rest periodically. This is supporting the idea of intervals or repeated run/recover efforts as with hills. Things can vary a little more if you see them every day as opposed to 3 times a week.

I thought jtupper's idea was very good.

Another thought. I realize you only have 6-8 weeks to get them in shape and that if you had more time the job would be easier. Can you give yourself more time? My thought, if you know the names of the people who are coming in would you be able to send them a letter/email letting them know (or reminding them) about the time they need to make.

You could then offer some suggestions for them to train before they get to you. Even if you have them out walking for 20 minutes every day before they get to you that is a start. You could point out the failure rate of those that do not qualify b/c they were not in good enough shape. You might even tell them that 1.5 miles is 6 times around the local track and that they should test themselves NOW to see where they are. Tell them how fast they need to get around the track in seconds, how many mph it is... You could do up a form letter with a chart covering the age groups.

Even if you just have them out run/walking for a mile every other day that would be a start and when they get to you they would be that much farther along. Such an approach might give you an extra week or two of training - assuming you get the letter to them 4 weeks in advance most/some might start a week or 2 before they get to you and that is better than nothing.

Obviously the American police force is not popular otherwise you would be overwelmed by fit young people you didn't have to train.These times are a joke.Is a 220 pounder even worth considering? Try recruiting before school:Before the fat has set in.

The pace for a 20 to 29 year old equates to a 3:34:11 marathon which is the current qualifying time for a 50-55yr. male for Boston.I suggest you run your charges from Macca's to Macca,s outlets for 2 hrs every day.This will give them valuable experience in Police duties.Just dont let them eat there.

I'm glad jtupper made that comment. I've had difficulty raising my mileage and being able to spend enough time exercising to make a real difference. I think what I'm going to try is one day running with every two days walk/run for an hour. Maybe that way, I'll get more fit faster and will be able to build a base.

I can just envision this police chase...

The bad guy is trying to "outrun" the officer. The bad guy is clearly overweight and out of shape. The officer is a 2:40 marathon runner and can run a 3:59 for 1500m. The officer purposely stays about 10-15 feet back during the whole chase, knowing that he can easily catch the crook at any time. The officer patiently waits until the bad guy finally drops from exhaustion.

Now THAT would be awesome!!

Not too many troll responses to this topic which would normally be along the4 lines of JohnBinghamis gayandJeffGallowayisaPenguinputa fodder on this board. People will fear the long arm of the law...even here.

Start the greenhorns with just running in comfortable attire around a grass field or track for a half-hour with at least 3-5 minutes (or ideally 30 minutes without stopping) of sustained jogging and let them take a 60-second walking (not sitting down or total stopping) break as needed. Get them to that half-hour mark before you try improvising much in the way of other workouts. HAVE water on hand...it's not wimping out to need water when they are running and sweating, especially when out of shape.

Still, unless they are completely unfit, any reasonably able-bodied recruit with some determination should be able to grind out 5-miles to 10K minumum in distance within three weeks, just covering the distance for a 'long' run' once a week, not really into pace yet, just not stopping and getting them a 'base' so they are strong enough to withstand the effort of running harder for a sustained effort. And they should be able to handle running 5 days per wqeek (4 is OK on easy weeks but that's pushing the law of little return--the other during-the-week runs are shorter of course) or there is little real progression.

Implement shorter, quicker runs during the week ranging from 15-30 minutes (it's not worth putting on the shoes to run if you don't go out for 15 minutes, even if it's a slower beginner--put them on the Stairmaster instead). Take two days off during the seven in the week as needed.

Then you can start dialing in the pace a bit with 7-10 minutes EZ jogging to warm things up, 3-5-minutes pick-ups at goal or a slightly faster pace, with 60-90 seconds of very slow jogging x 3-4 sets, 7-10 minutes EZ jogging to warm down aka cool down. Punctuate the workout with 4-6 pretty snappy 100-meter strides (near-sprints but not necessarily all out) as you get closer to D-Day.

And if someone is quite overweight, they might have to drop some pounds on a stationary bike or stairmaster, elliptical trainer, etc., before they can handle the pounding of running which takes a much greater toll on heavy bodies.

An added note. Don't try to convince these recruits that they will lose any weight on this intital program. They surely will not, unless they change food intake. It seems that beginners always think the first thing that will happen is a big weight loss. Won't happen as a result of this running program, but may over long enough commitment, and I would sure love to see them have to periodically prove their fitness. Not worth much to get them where they can perform as rookies and then be able to slack off as they become more experienced. Maybe there should be bonus incentive for reaching higher levels of physical performance -- part of the pay-raise system

Yeah, even when the Russians were communists they still used ways of "incentivsing" (wow, I just invented a word) people to get things done. As it turns out, their system usually didn't motivate people to be very ambitious.