running. how much

[THEDARKKNIGHT]

currently ive been running 10 mins at 8mph. so that equates to 1.3 miles in 10 mins. a 7:30 min mile. after this ive been lifting weights.
if im not going to lift weights that day, i run for 30 mins at a lower speed. i forget what i did the last time. maybe 6.5 mph. what should i be doing by the time i go to the academy? i saw that to be the the top group you have to run 1.5 miles in under 9min 45secs. is this in the academy or the physcial test?

[jdmHboy]

The CHP website says that you should be able to run 3 miles at a 9 min. a mile pace prior to reporting to academy. That's probably the minimum standard, so you'll probably want to be able to do more. There's a couple threads on here somehwere that go into more detail about what is expected, but I'd try to be able to do at least 4 or 5 miles at an 8 or 9 min. a mile pace.

[23109]

Sounds like you're running on a treadmill. Get off of that and run outside. ;)

[THEDARKKNIGHT]

oh ok. i just got back from the gym and a 30 minute run. first 5 mins was at 7mph next five at 8. next five at 7 and so on.

in teh end my heart rate was 175
miles was 3.75
time was 30 mins

geez, guess i have some work to do if i need to stay at 9 for 30 mins!

[jdmHboy]

As 23109 said, you might want to try running outside instead of just on a treadmill. I wouldn't know what kind of surface the cadets run on in the academy, but it's probably less forgiving than a treadmill. Just try mixin it up a bit.

[23109]

Concrete / asphalt, with a bit of soft dirt/mud depending on the weather. ;)

[Officer_Grady]

run outside and test yourself, sprint, run, jog, sprint, uphill, up stairs like at a junior college football staduim, max yourself out, then rest the next day, keeping in shape keeps your mind sharp.

[Darth Choke]

currently ive been running 10 mins at 8mph. so that equates to 1.3 miles in 10 mins. a 7:30 min mile. after this ive been lifting weights.
if im not going to lift weights that day, i run for 30 mins at a lower speed. i forget what i did the last time. maybe 6.5 mph. what should i be doing by the time i go to the academy? i saw that to be the the top group you have to run 1.5 miles in under 9min 45secs. is this in the academy or the physcial test?


FIRST - - please understand I am not TRYING to sound like I am slamming you or being a "know it all" but...

I have pointed this out COUNTLESS times, here it goes again...

To prepare for academy, you should be running 5 times a week. 3 to 4 days running 3 to 4 miles. If you can run 3 miles in 20-25 min, you are doing well!

THIS SHOULD BE ON ASPHALT!!!! NOT A TREADMILL.

1-2 times a week should be for running wind sprints (line sprints) and a 3/4 to 1 mile FAST run.

ALL WEIGHT LIFTING SHOULD STOP. ALL WEIGHT LIFTING SHOULD STOP. ALL WEIGHT LIFTING SHOULD STOP. ALL WEIGHT LIFTING SHOULD STOP. ALL WEIGHT LIFTING SHOULD STOP.

Many of you out there will not listen to this and you will be sorry.

Only BWE (body weight exercise). Calesthenics. Pushups, sit ups, leg raises, judo/dive bomber pushups, jumping jacks, 8 count body builders, bends and thrusts.

These should be done until you pass out. Then do an extra 5 minutes when you wake up.

Oh yeah, don't for get to do as many pull ups as you can do 5-6 days a week.

I will now predict your future...

Do what I have said and you will not only be given props by the academy staff, you will be rewarded and ignored.

[dw]

Choke is correct... Although there is a pamphlet that mentions running 1.5 miles for the minimum PT group, there is no way that is enough. Even if you arrive being able to run three or four miles at an eight min/mile pace, they're still going to kick your butt. No amount of training is too much. Really focus on the running and cardio floor exercises.

I'll just add the workout should be done until you pass out OR puke. If you puke, take a couple minute break and then keep going. Remember, don't quit!

[THEDARKKNIGHT]

oh ok. well i dont plan to go to the academy until after may 07. thats when i graduate college. so when should i stop lifting weights. am i fine with my running for now since i have a year to go?

[gorkha shakti]

I believe it is in every applicant?s best interest to pay attention to Choke, DW?s, and others who have been there and done it. I have benefited from their posts and this forum and from my RA?s advice. Thank You!

I try to workout with a group of three or four of my buddies. One of my friend and I wrestled in High School, my other two friends wrestled in High School and in College. The last one is obsessed with field hockey. He is got a hell of stamina. He is our drillmaster. We do floor exercises and running four to five days a week. We wrestle once during a week after our floor exercises. We all have our weak points, mine being the running and pull-ups; especially on the day we wrestle. I start to run out of energy after the second mile. Our drillmaster comes up with the routines. Most of our workouts are about forty-five minutes long excluding the running and the wrestling time.

I started out with going back to my high school wrestling workouts. I had tough time in the beginning because the body in the mid twenties just does not respond in the way it did some ten years ago. The first few days were extremely tough, but I started seeing improvement slowly. I just take it day by day. There are days when I can go that extra mile and then there are days, where I really have to drag myself.


Thanks
GS

[Gittinready]

To prepare for academy, you should be running 5 times a week. 3 to 4 days running 3 to 4 miles. If you can run 3 miles in 20-25 min, you are doing well!

THIS SHOULD BE ON ASPHALT!!!! NOT A TREADMILL.

1-2 times a week should be for running wind sprints (line sprints) and a 3/4 to 1 mile FAST run.

ALL WEIGHT LIFTING SHOULD STOP. ALL WEIGHT LIFTING SHOULD STOP. ALL WEIGHT LIFTING SHOULD STOP. ALL WEIGHT LIFTING SHOULD STOP. ALL WEIGHT LIFTING SHOULD STOP.

Many of you out there will not listen to this and you will be sorry.

Only BWE (body weight exercise). Calesthenics. Pushups, sit ups, leg raises, judo/dive bomber pushups, jumping jacks, 8 count body builders, bends and thrusts.

These should be done until you pass out. Then do an extra 5 minutes when you wake up.

Oh yeah, don't for get to do as many pull ups as you can do 5-6 days a week.

I will now predict your future...

Do what I have said and you will not only be given props by the academy staff, you will be rewarded and ignored.

So i've been reading all these posts about lots of running and calisthenics so I gave up the weight training a while ago. My question is more on how to do some of the excercises. I'm pretty clear on the push ups, leg raises, nose in the rings, and jumping jacks, but I'm not totally sure about how to do the 8 count body builders and the bends and thrusts.

I'm pretty squared away on the running (4.5 miles in about 35 minutes) but I have trouble with pushups. Any good way to help build my strength in that department aside from the basics of just keep doing them? I'm looking at prob. the may academy so any help is greatly appreciated.

[johnnyd]

For push ups, I've had success with stacking them.
1. Warm up at 1/2 your max rate.
2. Then max out (say 50 pushups).
3. Do your other exercises...
4. Do 40 pushups, then other exercises...
5. Do 30 pushups, then other exercises...
So on until you die or puke up a lung. Make sure to get pullups into your workout, they help build overall upper body strength. If pullups are too difficult, use a box or a friend, to help yourself up and down. Keep at it and you'll make gradual gains. Consistancy is key.

[THEDARKKNIGHT]

ok thanks for your help guys. also is the treadmill that bad?

[uoplax13]

The treadmill isn't bad, it's just not the same as running outside on asphault, a track, cement, etc.... Running outside puts a lot more impact on you. I'm not a great runner, so someone else can go into more detail on that if they want. The other big downside to the treadmill I see is that we won't be running on treadmills at the Academy.

[RodeoChippie]

The thing to remember when running on a treadmill is that the motion of the belt provides some of the momentum of your legs. To compensate for this you should elevate the treadmill to a minium of 2% grade to simulate running outside on level ground.

[Kevin]

currently ive been running 10 mins at 8mph. so that equates to 1.3 miles in 10 mins. a 7:30 min mile. after this ive been lifting weights.
if im not going to lift weights that day, i run for 30 mins at a lower speed. i forget what i did the last time. maybe 6.5 mph. what should i be doing by the time i go to the academy? i saw that to be the the top group you have to run 1.5 miles in under 9min 45secs. is this in the academy or the physcial test?

If you or any other candidates are asking,"Running, how much?", then it's not enough! If you have time to post on here and ask silly questions, you are not running enough. Run, Run, Run! It's mind over matter. :badgrin:

[junebughunter]

My endurance needs to go way, way way up from where it is at now. As ashamed as I am to say it...I get pretty pooped at about 1.25 miles at an 8 minute a mile pace. My legs don't really get tired or sore, I just get a little out of breath and have to slow down to a jog. To be honest though, I can go farther on a track than a treadmill. I get bored on a treadmill and time goes by really slow and because of my height I feel my stride is shortened on a treadmill cause I don't want my feet to hit the front of it or if I go to far back I get to close to the edge.

Tell me there is some hope that with 3-5 days of running every week I'll be in shape for the academy...

[pupdog]

The latest issue of Runner's World has a training program for a faster mile. I'm following it to the letter (except that this morning I accidently did an extra 200) and we'll see if anything happens. Since my 5k time seems to be doomed to never drop below 27:00 (I'd be thrilled with 26:59), I'm trying to break it down a bit more.