training for the police

[hunnybun1981]

i am in for the police and have beeen advised that i will need to be able to run 3 miles for the fitness training if i get in that is!

i am currently at gym 3 times a week and do a body pump class and step class once a week.

any other suggestions i get a stitch if i run so i will need to try and build the run up somehow

ay suggestioNS

Can you talk to an instructor at the gym and see if they can help you devise a programme??

My gym instructor has devised me a programme. No one has ever said anything about 3 miles, is that for after the recruitment process when you are in training?

I do 2 days a week upper body weights, 2 days lower body weights and 1 day cardio. I do some cardio on the other days too.

Which force have you applied for? I've applied for West Mids. Have you done the assessment centre?

baggiebird yes it would be for after the recruitment process, i am in northern ireland so process ma be different as well.

i only started exercising in january so no i wouldnt be that fit yet.

no havent been to the assessment center i just want to get myself prepared physically for the process if (small chance ) i do get through the center.

what stage r u at

Yeah it probably is different! Don't think I could run 3 miles. I passed the assessment centre in November so at the moment they're doing background checks.

I probably have 6 months to prepare for the fitness test, its such a long process!

Have you seen the couch potato to 5k thread? I've been lurking on it! Its a programme to gradually get you running, so would be a perfect way to build up to the 3 miles.
I'm going to move up to week 3 on it today but like you I get stitch when I run. With the plan you start off running in short bursts so it doesn't give stitch a chance to set in!

yeh i think i will give it a go too.

was the assessment center hard?

It is very daunting. If you are with a good group of people you soon relax though, there was 16 people in my group.

Ours started with the written test reports, maths test and some senario questions. That bit wasn't too bad.
Then we had the role plays. You get 5 minutes to prepare and then 5 minutes with the actor. I hated this because I am really not a role play kind of person!! After that was just the interview.
To be honest there isn't that much you can do to prepare, just read through the packthey send and memorise your application senarios for the interview!

I'm sure you'll be fine! One thing to remember is to pick up on any hint of racism or discrimination with the actor. If you fail on race and diversity they fail you completely.
Hope I haven't said too much, I signed a secrecy thing!!
Goog luck!!

lol at secrecy thing. i'm involved with training and recruitment for the military and we don't even go that far lol
we make 'em sign the official secrets act, natch, but we send out loads of information telling everyone how to get fit and get in
do you not get an information book telling you about the selection process? (sorry about hijack lol - genuinely interested) ours includes a booklet with a six week physical training programme...

We did have a pack but it was more an overview of the different sections. I've had nothing about how to get fit, just what the test actually involves! I don't yet have a date for my fitness test so maybe they will send some kind of programme with that.
On a police website I use, alot of people preparing for the physical use the military training booklet!
It just all takes so long, I applied in January 2008.

good luck with it - just build up running speed and distance slowly and you'll be fine
is there a time limit on the run? i know nothing about police selection lol.

(oops, just realised you aren't the op and have already started doing couch - 5k lol)

Thanks!
I have started the couch - 5k but I'm only doing it on the treadmill, not sure if it works the same!

I don't think I have to do the run in the force I've applied for, well I hope not! The physical is just circuit made up of different tasks and a push pull machine. People say it only takes a basic level of fitness to pass but I'm not taking any chances!