1.5 mile run and 300m timed Run Speed Training: Military or Law Enforcement Fitness - Navy, Army, Coast Guard, Marines, RECON, SEAL, Ranger, Police, FBI

Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting

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The Need for Speed & Endurance in Military and Law Enforcement

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 to speed programs have 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

1.5 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
Ľ mile at goal pace
˝ mile at goal pace
ľ mile at goal pace
1 mile at goal pace
stretch

Day off

Week 2

1.5 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
Ľ mile at goal pace
˝ mile at goal pace
ľ mile at goal pace
1 mile at goal pace
1.5 mile run

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

If you have any questions, please feel free to email me at stew@stewsmith.com and visit the StewSmith.com Training Center for the article archive for more information (ebooks, articles) on working out.

See the The FBI Academy / PFT Prep Workout for more help

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 StewSmith.com Fitness eBook store and the
Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

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