The Need for Speed

The Need for Speed

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

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

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 stew@stewsmith.com.

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