The Need for Speed and Endurance
With battles in an urban environment becoming a part of daily life for both overseas troops and our own police officers here in America, the need for speed programs has never been more applicable to today's civil servants.
There is a need for speed in the military and law enforcement professions. More and more agencies around the United States are adopting the 300m run in addition to the 1.5 mile run as part of testing protocol for candidates as well as maintenance programs for military and law enforcement. For instance the FBI uses the Cooper's Institute Physical Testing procedures along with about half of the police department in the U.S. Some departments are adding shuttle runs, agility tests, vertical jumps to build speed and explosive power which is needed in today's urban combat environments.
Cardio vascular endurance is usually measured with the 1.5 mile, 2 mile or 3 mile run in most branches of the military, but now many local, state, and federal law enforcement departments and agencies are adding the 300m run and this challenges many of the applicants more than pushups and sit-ups. So speed training should be introduced to your training programs. Quite frankly, speed training should be added into every soldier and police officers program as it could be that half second faster you get to cover when the shots are coming in your direction.
The following chart is designed for the Cooper's Institute Cardio tests used by many law enforcement departments around the United States at all levels of government. Many applicants have trouble with the 300m sprint followed by the 1.5 mile run - this is how to remedy that challenge. This is a supplemental running program that combines endurance and speed workouts together to help with running stamina, endurance, pace and speed needed in both military and law enforcement applications.
|Day 1 Run and Leg PT||Day 2||Day 3 Distance Day||Day 4 Run and Leg PT||Day 5- Pace Day (rest as long as you run)||Day 6/7|
|Week 1||1. Mile run warmup Repeat 2 times 300m run squats - 20 lunges - 10/leg||Run 300m run - rest 5:00 Run 1.5 mile run timed||1.5 mile at close to goal pace x 2 - rest 10 minutes in between||Warm-up jog 10:00 Repeat 5 times 300m run Squats - 10 Lunges - 10/leg||Warmup Jog 5:00 1/4 mile at goal pace 1/2 mile at goal pace 3/4 mile at goal pace 1 mile at goal pace stretch||Day off|
|Week 2||1. Mile run warmup Repeat 3 times 300m run squats - 20 lunges - 10/leg||Run 300m run x 2 - rest 5:00 Run 1.5 mile run timed||3 miles at close to goal pace||Bike Pyramid: Manual mode level 2,4,6,...hold each level for 1 minute until failure - repeat in reverse order - should be 15-20 minutes long||Warmup Jog 5:00 1/4 mile at goal pace 1/2 mile at goal pace 3/4 mile at goal pace 1 mile at goal pace 1.5 mile run||or|
|Week 3 Easy Run Week||Bike Pyramid: Manual mode level 2,4,6,.. hold each level for 1 minute until failure - repeat in reverse order - should be 15-20 minutes long||Run 300m run x 3 - rest 5:00 Run 1.5 mile run timed||Swim or elliptical glide or both 30:00 of either or both||Warm-up jog 10:00 Repeat 5 times 300m run Squats - 10 Lunges - 10/leg Run 1.5 mile run||Bike Pyramid: Manual mode level 2,4,6,...hold each level for 1 minute until failure - repeat in reverse order - should be 15-20 minutes long||Make up day|
|Week 4||Run Sprints warmup at 50% for 100m x 3 Full speed at 100m x 3 200m x 2 300m x 1 (work / rest ratio = 2:1) 1.5 mile timed||300m timed Bike Pyramid: Manual mode level 2,4,6,...hold each level for 1 minute until failure - repeat in reverse order - should be 15-20 minutes long 1.5 mile run||3 miles easy||Warm-up - 5:00 Repeat 6 times 1/4 mile at goal 1.5 mile pace squats - 20 lunges 15/leg situps - 30 in 30 seconds 1.5 mile run timed||1.5 mile timed run rest 5:00 1 mile run at goal pace rest 4:00 3/4 mile run at goal pace rest 3:00 1/2 mile run at goal pace rest 2:00 sprint 300m timed|
|Week 5||FBI Test Sit-ups - 1:00 300m sprint pushups 1:00 1.5 mile run pull-ups||Bike Pyramid or elliptical glider pyramid||3-5 mile run||300m sprint 1 minute rest 1.5 mile run||8 x 1/4 miles at goal pace - rest 2:00 4 x 300m sprints - rest 2:00|
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Good luck and enjoy the workouts - Stew Smith CSCS
See former Navy SEAL, Stew Smith on National Geographic Channel's FIGHT SCIENCE.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at firstname.lastname@example.org.