300m help. Please?

stonerrun wrote:

I think that the rationale is that once a cop passes the test and becomes a cop, so they'll get fat from eating too many donuts. They really want somebody who can run a 65s 300m. If they make the initial standard 65, when the cop gets fat, he/she won't be able to do it. But if they set it at 40...

yea. something like saying that you should at least suck it up for your intial entry point as a cop to be in some kind of shape. after that, who cares. go to your desk job written up traffic reports and tickets and eat a buttload of donuts and coffee.

c-level runner wrote:

So 39.0 is the AVERAGE # of points for that event??? That is like a 54 sec 400, i.e. maybe "average" for your average college track team. What is the "average" point value for the 1.5 mile run, 7:00?

Nah, they're (fortunately) a little more leinient on that. The standard is 8:30. I suppose they want their cops to have more speed than endurance.

c-level runner wrote:

That is like a 54 sec 400, i.e. maybe "average" for your average college track team.

In my college, you need at least a 52 to even walk on, and it's not even a top 10 school

"Now paging TrollieMcsockpuppet to thread #1530370, TrollieMcsockpuppet to thread #1530370."

Please link us to the point /times tables /Scoring tables

thanks

wineturtle wrote:

Please link us to the point /times tables /Scoring tables

thanks

Yeah, I'll be interested in seeing those too. What's the time for the maximum # of points? 35???

wineturtle wrote:

Please link us to the point /times tables /Scoring tables

thanks

The scoring is at the link I gave earlier. 160 points to pass the whole test, and the average # of points per event is 40. 50 is the maximum, while 30 is the minimum. Anything under 36sec (99th percentile) will get you the maximum # of points in the 300. The minimum standard is 48sec, which is the 90th percentile (google "fitness testing 300" (without quotes) and click on the 3rd link.

I thought that the average would be 42 sec (halfway between 36 and 48), but I went to the department twice and they showed me that I need at least a 39.99 for average points.

under 36 for maximum points???

do you know how fast a sub 36 300 is for an average person???

I have gone under 36 once (35.8) from a flying start, in spikes, in 35 degree weather, in one of my best ever workouts, while I was still running 800s ... under 36 for police testing standards is rediculous!

Try this:

Monday: 20 minute jog.

Tuesday: Warm-up, 2 x 20m, 2 x 40m, 2 x 60m, 2 x 40m, 2 x 20m at full speed with 1 minute rests between sprints of the same distance and 5 minute rests between sprints of the alternate distance, then cool down.

Wednesday: 20 minute jog.

Thursday: Warm-up, 2 x 200m + 2 x 500m at about 90% full speed (try 28-29 for the 200m and 1:18-1:20 for the 500m) with a 2 minute rest between 200s, an 8 minute rest between 200 and 500, and a 4 minute rest between 500s, then cool down.

Friday: 20 minute jog.

Saturday: Warm-up, 1 x 250m all-out, rest 10 minutes, 3-4 x 200m uphill at 80% full speed (rest 2-3 minutes between each), cool down.

Sunday: Rest.

Try that schedule for a few weeks.

No, as near as I can tell the scoring is NOT at the link you gave earlier. Where are the tables--not the general description of the scoring system, but the actual tables of performances and the corresponding points for each? I've hit every link at that site and can't find them...

sfu'ed wrote:

under 36 for maximum points???

do you know how fast a sub 36 300 is for an average person???

I have gone under 36 once (35.8) from a flying start, in spikes, in 35 degree weather, in one of my best ever workouts, while I was still running 800s ... under 36 for police testing standards is rediculous!

and that's why they give maximum points for that. It's not supposed to be easy. Besides, you probably would have gone even faster for the 300 if you were training for that event instead of the 800.

I'll go for another timed 300 tomorrow and see what I get

tired of this site wrote:

Try this:

Monday: 20 minute jog.

Tuesday: Warm-up, 2 x 20m, 2 x 40m, 2 x 60m, 2 x 40m, 2 x 20m at full speed with 1 minute rests between sprints of the same distance and 5 minute rests between sprints of the alternate distance, then cool down.

Wednesday: 20 minute jog.

Thursday: Warm-up, 2 x 200m + 2 x 500m at about 90% full speed (try 28-29 for the 200m and 1:18-1:20 for the 500m) with a 2 minute rest between 200s, an 8 minute rest between 200 and 500, and a 4 minute rest between 500s, then cool down.

Friday: 20 minute jog.

Saturday: Warm-up, 1 x 250m all-out, rest 10 minutes, 3-4 x 200m uphill at 80% full speed (rest 2-3 minutes between each), cool down.

Sunday: Rest.

Try that schedule for a few weeks.

Thanks for the info. I'll start that next week.

i had to say it. wrote:

I got one:

Tonight, before you go to bed, get on both knees. Face any direction you want. And pray. That's about the only chance you have.

42.8 to 39.99 is that hard? Please....Puhleeze....police....

Surprise! wrote:

"Now paging TrollieMcsockpuppet to thread #1530370, TrollieMcsockpuppet to thread #1530370."

wtf? There isn't even a thread #1530370. If you meant this thread, well this thread isn't written by a troll either.

I don't think you need a big structrized program. You already have a efficent enough 200m time. Just do this run a 200m and rest 30secs and run a 100. Try to aim at 26 then a 12 for the next 100. Then get a full recovery rest for you 5-10mins and do it again. I think you can already go sub 40 its just mental "hold on" thats all you have to tell yourself.

whatsinaname wrote:

Just do this run a 200m and rest 30secs and run a 100. Try to aim at 26 then a 12 for the next 100.

That's going to be almost impossible though. My 100 PR isn't even a 12 flat (The fastest I ran was 12.4 yesterday)