I'm a guy looking to improve my 300m sprint times for the police physical standards test. I originally ran the 300 in 46 sec without any training, and after training for three weeks, my time is 42.8. Unfortunately, I need to get under 39 to pass the test, so can anyone help me out? Workout suggestions?
P.S. My 100m time is a 12.7. The challenge is keeping that speed up for another 200m, which I can't do yet.
What police force requires their officers to run a 39 second 300m?
.,,. wrote:
What police force requires their officers to run a 39 second 300m?
My mistake. It doesn't make much difference, but in the original message, what I meant to write was that I need to get at least 39.99 (under 40), not 39.00 sec. But anyway, if you want to know, it's the city of Spokane:
http://www.spokanepolice.org/pattest.htmThey also provide a workout schedule, but this statement seems wrong:
"A rest period between sprints of 30 - 90 seconds is recommended to maximize sprint training."
Be it 39.99 or 39.00, that is still blazing fast. I know a lot of good collegiate middle distance runners who couldn't break 40. I just can't imagine the 'minimum' standard for police PAT test is that fast... That being said... If you haven't already, I'd consider picking up a pair of track spikes for starters (about 30-50 bucks). That could net you a half to a full second with no additional training.
Come on folks, seb coe could knock out 10 of these with 45secs recovery all in 36-38 with the odd full out effort in 34!
Just checked out the website - looks very rigorous but where did you get that 39.99 figure from - that's ridiculous. I'm British and there's probably about 5 policeman in the UK that can run that quick! No way is that correct or else they would only be conscripting athletes.
slightlyolder800man wrote:
Just checked out the website - looks very rigorous but where did you get that 39.99 figure from - that's ridiculous. I'm British and there's probably about 5 policeman in the UK that can run that quick! No way is that correct or else they would only be conscripting athletes.
no wonder they're not catching criminals
Dont you have to run a bleep test to join the police force in the uk? and you only have to get about 12 or 13? Which 95% of this board could get. Thinking back i got 15.6 when i was 14 back in school. So a big difference to a sub 40 300m!
Okay, this is ridiculous. I went to the website and nowhere do I see the various scoring performances listed.
I could see how they might give MAXIMUM points for any time below 40 seconds, but there's no way they require that for MINIMUM points. I call BS.
Maybe he needs maximum points in the 300m to pass the whole test.
No way... wrote:
Be it 39.99 or 39.00, that is still blazing fast. I know a lot of good collegiate middle distance runners who couldn't break 40. I just can't imagine the 'minimum' standard for police PAT test is that fast...
Of course it's not the minimum standard. However, getting that time will give me the average number of points for that event, which is what I need. Some of my performances in the other tests are slightly above average, while others are slightly below. The 300m, which I never practiced before this month (unlike the others), is the tiebreaker and has the most potential for improvement.
I'll buy some spikes and see how I run with them next week.
No way... wrote:
Be it 39.99 or 39.00, that is still blazing fast. I know a lot of good collegiate middle distance runners who couldn't break 40. I just can't imagine the 'minimum' standard for police PAT test is that fast...
Of course it's not the minimum standard. However, getting that time will give me the average number of points for that event, which is what I need. Some of my performances in the other tests are slightly above average, while others are slightly below. The 300m, which I never practiced before this month (unlike the others), is the tiebreaker and has the most potential for improvement.
I'll buy some spikes and see how I run with them next week.
sorry for the double post
sorry for the double post
I tried the spikes and got a 26.2 200m in my first run. Does anyone have workouts to help me maintain that speed for another 100?
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.
Okay. You've got the basic speed that you need, and your problem is to extend it--speed endurance, in other words.
**Somebody (the Soviets, I think) did a study years ago that found speed endurance was best developed by doing repetitions that had several changes of speed. Examples:
1) Run 200 or 150 or even 100 as follows: maximum acceleration for the first 20% of the distance, "float" for the second 20%, sprint for the next 20%, float for the 20% after that, then sprint *through* (not to) the finish.
[Analogy: when you sprint, it's like flooring the accelerator in a car; when you slow to a jog, it's like hitting the brakes; when you float, you take your foot off the gas but keep it off the brake, as well--maintaining speed, but with no effort.]
The benefit here occurs *within* the repetitions, so take good, if not complete, rests after each rep. Build to 800-1200m (total) in a workout.
2) 100m accelerations: from a jog or walk, build gradually until you touch top speed (this may be at the 50-60m mark); stay there only as long as you can maintain complete relaxation (probably between four and twelve steps); then ease it back down. Once you get the hang of these, you can start to string accerations together and eventually run a 400m lap with four accelerations in it.
**You also need to develop the ability to continue sprinting in the presence of lactic acid. Do sets of this: 4 x 150m fast, 50m jog/walk--60 seconds from the start of one rep to the start of the next.
Here the benefit comes from the *combination* of runs-and-rest, so the runs only need to be approximately at your goal pace (between 19 and 25 seconds is fine), but be very careful to start the next rep exactly 60 seconds after the previous.
There are two ways you can progress on these: start with one set, and work up to two (or *maybe* three)--nearly-full rests between sets; or, stay with one set and gradually work down from 60 to 55 to 50 to 45secs for each run-and-rest within the set. (I recommend the latter approach within the last couple weeks before your test.)
**Technique: If your legs feel tired, it really helps to switch your brain to your arms. 1) When your arm moves backward, it pushes your body forward. 2) It's very important to keep the elbow relaxed (not locked at one angle): a relaxed elbow opens a bit as the arm swings back, and closes some as the arm swings forward. 3) So you should focus mentally on the backward swing of relaxed elbows: "relax-back/relax-back/relax back."
Good luck. Let us know how it turns out.
do sprint training?
lol,
if ALL the police men i knew had the ability to run 39sec 300meters (though if you watch cops and how often they run down perps, you would think that is already possible).....i'd be a crapload of trouble.
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?