Acouple questions for everyone... I doing the PAT(physical agility test) for the Raleigh Fire Department in about 2 months. It consists of a 1.5 mile run, obstacle course(a good time is about 3.5 minutes), Running up five flights of stairs with a 75 pound vest on, Ceiling breach and pull. Everthing is timed and essentially the main factor as to wether or not your get the job is how well you do on the PAT, obviously after all the background checks and such. I was told a sub 10min 1.5 mile with put me at the head of the pack. My training right now puts me at a 10:30 1.5 mile all out. What kind of time should I shoot to train to in order to run a 10:00 1.5 mile and not be completely exausted. Does anyone have any suggestions about running a consistent pace vs. varied 1/2 mile times to lead up to a sub 10min mile? My training right now is...
Day one- 1.5 mile all out timed
Day two- 5 miles at 10 min mile pace
Day three- Speed intervals in 1/4 mile burts with one minute rest inbetween for 30 minutes.
Day four-rest
REPEAT
In terms of the other strength requirements of the FD I am solid as I used to do competetive powerlifting but I really want to try to impress the hell out of them with my cardiovascular strength as well.
I would appreciate any trainig tips, programs, etc. I work nights right now so I literally have all day to train and I just want to make sure that I have the right level of training... Thanks in advance
Chris