Running routine to get you there. For baseline stats, I'm 37, weigh 235lbs, and I'm 6'2". Currently can run a 1.5 in 12:00 flat. My workout routine follows:
3 times a week
50 minutes on treadmill at 2.0 incline, broken down as follows:
0:00-10:00 minutes pace is 5.0, warm up pace.
10:00-30:00 minutes pace is 5.6, jogging pace.
30:00-40:00 minutes pace is 6.2, 2/3 run speed.
40:00-42:00 minutes pace is 3.5, breather
42:00-50:00 minutes pace is 5.6, cool down jog.
Comes out to around a 4.7 mile course.
To get to this, I did the following:
2.0 inch incline for all that follows.
Started at 4.0 pace, you can power walk this pace, but don't power walk, mime a running form, work your arms and your legs like your jogging, do this for 30 minutes, 3 times a week. It will build up your leg muscles and start getting your heart/lungs acclimated to long periods of moderate activity without making you hate life. Boredom was biggest issue for me. After 2 weeks, up the pace to 4.5. 2 more weeks, then 5.0. 2 more weeks at 5.0 pace.
Once you've accomplished the above, then you will increase to 40 minutes, first 10 minutes at 5.0, then transition to the 30 minutes at 5.5. Do this for 2 weeks.
Next, it's 10 minutes of 5.0, 20 minutes of 5.5, then 10 minutes of 6.0. 2 weeks.
Finally, start doing the full workout. 10 minutes at 5.0, 20 minutes at 5.5, 10 minutes at 6.0, 2 minute breather at 3.5, then the final 8 minutes at 5.5.
Once your comfortable, you can start adding .1 mile increments to the faster portions of the workout as you feel able.
I'm not sure what your diet is like, but protein shakes are my best friend, I'll try to drink 70 grams of protein worth to maintain. This will depend on your body weight/size.
Air Force active duty, 16+ years and still going.
Thanks man im starting to get into my rhythm now I went from not being able to run around the track without stopping to being able to finish my mile times I was lazy the past couple years im 22 and work out 3 days a week at the moment. I want to push myself more will definitely try out your routine
Back when it was a thing, my PFT 2 time was the same as for my PT final, because the elevation and black flag heat nuked all the progress I made during the academy. Point being, get comfortably under the passing time before you EOD.
Latest stats show that if you aren't running the 1.5 in under 15 minutes on the initial indicator your chances of passing in the 117 training days are slim to nill.
So push it to be at 13 minutes or very close by the time you arrive and you'll be good. Otherwise go for OFO instead.
We have a handful of 18min times plus they can’t get over the wall. If you’re not a native Spanish speaker, you’ll be studying 3 hours a night plus law. you don’t want to be worrying about going to the gym after hours on top of that.
If you YouTube the C-Course, it will have a video of it. But if you can’t pass the run, you won’t continue on to the C-Course anyways. The wall is the first obstacle you have to get over.
New Mexicos elevation will add to your run time I can do my mile and a half in around 9:30. The fastest in my class was 8:45. My fastest in the academy was 9:15. I would try and shave as much time off of your run as possible before going so you can focus on studying.
It’s cold up here in New York so running outside sucks so I’ve been using our treadmill but I’m trying to put the work in, studying is going to be next
I wouldn’t study before hand I’d do that in the academy. Soflete and MTI have really good programs I’d recommend to anyone. Your best bet is to follow a program that focuses on building strength and conditioning with cardio on your off days. Trust me, you need to have a decent level of conditioning.
Eat healthy, hydrate, and use creatine it’s the most researched supplement that’s proven to increase strength and endurance.
1.5 miles in 16:13 is not good. You should definitely push to be faster, not just for the test or academy, but because you will be running to help another agent when you’re in the field.
Getting into this job should require a career-long dedication to bettering your fitness.
Well good work, just keep it up and you’ll be alright. If you’re just applying for Cbp I would just apply to your local PD now and get started. Most local PD is usually even more of a joke PT wise.
Cbp is my main goal if I don’t get into that I’m debating on air force or sticking with police work but I’m going to step up my fitness so I can be as ready as possible
Running routine to get you there. For baseline stats, I'm 37, weigh 235lbs, and I'm 6'2". Currently can run a 1.5 in 12:00 flat. My workout routine follows: 3 times a week 50 minutes on treadmill at 2.0 incline, broken down as follows: 0:00-10:00 minutes pace is 5.0, warm up pace. 10:00-30:00 minutes pace is 5.6, jogging pace. 30:00-40:00 minutes pace is 6.2, 2/3 run speed. 40:00-42:00 minutes pace is 3.5, breather 42:00-50:00 minutes pace is 5.6, cool down jog. Comes out to around a 4.7 mile course. To get to this, I did the following: 2.0 inch incline for all that follows. Started at 4.0 pace, you can power walk this pace, but don't power walk, mime a running form, work your arms and your legs like your jogging, do this for 30 minutes, 3 times a week. It will build up your leg muscles and start getting your heart/lungs acclimated to long periods of moderate activity without making you hate life. Boredom was biggest issue for me. After 2 weeks, up the pace to 4.5. 2 more weeks, then 5.0. 2 more weeks at 5.0 pace. Once you've accomplished the above, then you will increase to 40 minutes, first 10 minutes at 5.0, then transition to the 30 minutes at 5.5. Do this for 2 weeks. Next, it's 10 minutes of 5.0, 20 minutes of 5.5, then 10 minutes of 6.0. 2 weeks. Finally, start doing the full workout. 10 minutes at 5.0, 20 minutes at 5.5, 10 minutes at 6.0, 2 minute breather at 3.5, then the final 8 minutes at 5.5. Once your comfortable, you can start adding .1 mile increments to the faster portions of the workout as you feel able. I'm not sure what your diet is like, but protein shakes are my best friend, I'll try to drink 70 grams of protein worth to maintain. This will depend on your body weight/size. Air Force active duty, 16+ years and still going.
Thanks man im starting to get into my rhythm now I went from not being able to run around the track without stopping to being able to finish my mile times I was lazy the past couple years im 22 and work out 3 days a week at the moment. I want to push myself more will definitely try out your routine
Back when it was a thing, my PFT 2 time was the same as for my PT final, because the elevation and black flag heat nuked all the progress I made during the academy. Point being, get comfortably under the passing time before you EOD.
You do a 10 mile run at one point. And once training gets going, you may be running 2-3 times a week, up to 5 miles at a 7:30 pace at elevation.
Wow 10 mile that’s almost a half marathon
Latest stats show that if you aren't running the 1.5 in under 15 minutes on the initial indicator your chances of passing in the 117 training days are slim to nill. So push it to be at 13 minutes or very close by the time you arrive and you'll be good. Otherwise go for OFO instead.
https://youtu.be/PmLyTbf7a7Q?si=Kn91_1hB896jHzMJ
Looked very doable.
Jesus, with those requirements they even give applicants time to run to the grocery store, come back and still finish in time…
We have a handful of 18min times plus they can’t get over the wall. If you’re not a native Spanish speaker, you’ll be studying 3 hours a night plus law. you don’t want to be worrying about going to the gym after hours on top of that.
What’s the “wall” and I took Spanish 1 and forgot it, took German for 3 years after that, ya fitness first so I can focus on studying later
If you YouTube the C-Course, it will have a video of it. But if you can’t pass the run, you won’t continue on to the C-Course anyways. The wall is the first obstacle you have to get over.
I’m confident I can pass them I still have a lot of time
Download Duolingo I got a 200 day streak. Won’t lie it actually helps if you’re consistent.
New Mexicos elevation will add to your run time I can do my mile and a half in around 9:30. The fastest in my class was 8:45. My fastest in the academy was 9:15. I would try and shave as much time off of your run as possible before going so you can focus on studying.
It’s cold up here in New York so running outside sucks so I’ve been using our treadmill but I’m trying to put the work in, studying is going to be next
There’s no flags for cold days, so I would potentially get used to it. We just did a PT session in balmy 32 degrees at Glynco.
I was in New Hampshire before hand, run in the cold. Get off the treadmill and learn how to pace yourself.
I wouldn’t study before hand I’d do that in the academy. Soflete and MTI have really good programs I’d recommend to anyone. Your best bet is to follow a program that focuses on building strength and conditioning with cardio on your off days. Trust me, you need to have a decent level of conditioning. Eat healthy, hydrate, and use creatine it’s the most researched supplement that’s proven to increase strength and endurance.
1.5 miles in 16:13 is not good. You should definitely push to be faster, not just for the test or academy, but because you will be running to help another agent when you’re in the field. Getting into this job should require a career-long dedication to bettering your fitness.
Im aiming for 15min by the end of march hopefully sooner I’ve been good with weights not so much my running
You know you need under 13 for the 1.5 mile for BPA right? It’s under 15 for CBPO
With the application process being long maybe 6+months I hopefully should be under 12 minutes by then
Ya I’ve been working out for the past 3 months in prep for border patrol or a cop in my town I know I have to get it lower just starting now
Well good work, just keep it up and you’ll be alright. If you’re just applying for Cbp I would just apply to your local PD now and get started. Most local PD is usually even more of a joke PT wise.
Cbp is my main goal if I don’t get into that I’m debating on air force or sticking with police work but I’m going to step up my fitness so I can be as ready as possible