Police Fitness Test – Preparing For The 300 Meter Sprint

Have you decided that police work is for you, but your fitness level leaves much to be desired? Thanks to the popularity of Fit For Duty Workouts, learning how to get into shape for the 300 meter sprint is not as difficult as you may think.

With a little consistency you will be running farther and faster than you ever thought you could! Below is a weekly workout chart that will help you get into shape for a 300 meter sprint.

You must understand that if you do poorly on any of the following fitness test categories below you’ll be disqualified from the police applicant pool…

  • 300 meter sprint
  • 1.5 mile run
  • pushups/situps
  • sit and reach, dummy drag, fence climb and etc

You may or may not be required to do all of the above exercises at your fitness test, but you will be required to successfully complete one or two of them in a timely manner. In this article, I am going to discuss how to get into shape for the 300 meter sprint, which is usually a tough one for many recruits.

Remember to review a police specific workout program before deciding on what exercises to do as you prepare for your test.

Get Medically Cleared

First, get checked over by a doctor. Especially if you have had previous injuries or if you have not exercised in a while. The saying “an ounce of prevention is better than a pound of cure” is especially true in running. You cannot ignore major pains and expect them to go away.

After a proper warm-up and stretch:

  • Week 1- 50 meter sprint 6 times with short breaks in between.
  • Week 2- 75 meter sprint 6 times with short breaks in between.
  • Week 3- 100 meter sprint 6 times with short breaks in between.
  • Week 4- 150 meter sprint 6 times with short breaks in between.
  • Week 5- 200 meter sprint 6 times with short breaks in between.

Weeks 1 thru5 don’t time sprints this training time should be used to acclimate your body to this type of training. Breaks between sprints should be long enough just to catch your breath but not so long that your muscle begins to cool down.

  • Week 6- 250 meter sprint 4 times with breaks in between. These sprints should be timed.
  • Week 7- 300 meter sprints should be done 2 times with a break in between.

These sprints should be timed. These sprints should be done 2-3 times a week. On days off, strengthen the legs by running hills, by using weight machines and/or light jogging with high leg lifts.

Here’s a complete list by rank of counties, cities and states with the toughest police fitness test standards.

Police Fitness Test – Preparing For The 1.5 Mile Run

Yes, it is quite possible to get in shape relatively quickly for the police fitness test (1.5 mile run) if you follow the right program. But even if you follow a law enforcement specific workout programalongside the best training advice on earth there’s one extra thing needed that only you can provide – Commitment!

Without the will to actually get out and do something your desire to get in shape for the police fitness test will fizzle quickly.

OK, so you are really committed to changing your lifestyle and getting in shape. If you are prepared to make some simple changes you’ll see (and feel) the results within weeks of following the fit for duty workout plan.

Before you embark on any serious running program, it’s always a good idea to get checked out by a registered physician beforehand.

Here are some really key eating habits you’ll need to incorporate along with a regular running schedule, which is outlined below.

Eat A Balanced Diet

This means eating some of the main food groups at each meal:

– Whole grains

– Fruit and vegetables

– Meats, fish and other sources of protein

– Fats, unsaturated as much as possible

The secret to getting in shape is how much to eat of each one. Your portion size should be modest but you don’t have to starve by any means.

Try to follow these guidelines for the calories you consume:

– 45% to 50% of calories from carbohydrates

– 30% to 35% of calories from protein

– 15% to 20% of calories from fat (mostly unsaturated)


Running Schedule For The Police Physical Fitness Test


The following schedule is designed to assist the novice runner in developing the running skills.

  • Week 1. Brisk walk, 20 minutes out, 20 minutes back, 5 times per week.
  • Week 2. Brisk walk, 25 minutes out, 25 minutes back, 5 times per week.
  • Week 3. Aerobic walk, 25 minutes out, 25 minutes back, 3 times per week.
  • Week 4. Aerobic walk, ½ mile (45 minutes), 3 times per week.
  • Week 5. Aerobic walk/jog, ½ mile (40 minutes), 3 times per week.
  • Week 6. Jog 1 mile (35 minutes), 3 times per week.
  • Week 7. Jog/run, 1.5 miles (30 minutes), 3 times per week.
  • Week 8. Run, 1.5 miles (25 minutes), 3 times per week.
  • Week 9. Jog/run, 2 miles (20 minutes), 3 times per week.
  • Week 10. Jog/run, 2.5 miles (30 minutes), 3 times per week.
  • Week 11. Jog/run, 3 miles (35 minutes), 3 times per week.
  • Week 12. Run, 1.5 miles (<15 minutes), 3 times per week.


*These are guidelines to improve your running. Each applicant may increase the Intensity of this training to achieve their required time.



Here’s a complete list by rank of cities and states with the toughest police fitness test standards.

Police Fitness Test Requirements- Ace The Situp Test

Sit-ups are exercises used as part of the police Physical Fitness Test. While the push-ups test require muscular strength and muscular endurance of the chest, situps require that you have strength and endurance in your abdominal and hip flexor muscles.

Luckily it is a lot easier to train for the situp test than it has been in years past. This is largely due to applicants following a law enforcement specific workout program rather than the traditional one size fits all exercise plan. In it, you will get a step-by-step, cookbook ready guide on how to improve your situps fast.

Improve the number of  sit-ups you can do by incorporating  abdominal strength and endurance training below.

Weekly Workout Plan to Improve Sit-ups

The sit-ups are designed to measure one’s muscular endurance. It is recommended that when starting a new fitness program that you start your training slowly.

Therefore ,when starting a sit-up program, you should try to do as many sit-ups as you can in one minute to establish a benchmark. After establishing where you are, you will then be able to develop a program based on the following:

  • Week 1- 2 sets of 10 sit-ups four times a week.
  • Week 2- 3 sets of 10 sit-ups four times a week.
  • Week 3- 4 sets of 10 sit-ups four times a week.
  • Week 4- 3 sets of 12 sit-ups four times a week.
  • Week 5- 3 sets of 15 sit-ups four times a week.

After week 5, you should now start to time your sit-ups and see how many you can do in 60 seconds. Your subsequent weeks, you should try to add one or two sit-ups to your sets every week.

Here’s a complete list by rank of counties, cities and states with the toughest police fitness test standards.


Los Angeles County California Los Angeles


Cook County Illinois Chicago


Harris County Texas Houston


Maricopa County Arizona Phoenix


San Diego County California San Diego


Orange County California Santa Ana


Kings County New York Brooklyn


Miami-Dade County Florida Miami


Dallas County Texas Dallas


Queens County New York Kew Gardens, Queens


Riverside County California Riverside


San Bernardino County California San Bernardino


Clark County Nevada Las Vegas


King County Washington Seattle


Wayne County Michigan Detroit


Tarrant County Texas Fort Worth


Santa Clara County California San Jose


Broward County Florida Fort Lauderdale


Bexar County Texas San Antonio


New York County New York Manhattan


Philadelphia County Pennsylvania Philadelphia


Alameda County California Oakland


Middlesex County Massachusetts Cambridge and Lowell


Suffolk County New York Riverhead


Sacramento County California Sacramento


Bronx County New York The Bronx


Nassau County New York Mineola


Palm Beach County Florida West Palm Beach


Cuyahoga County Ohio Cleveland


Hillsborough County Florida Tampa


Allegheny County Pennsylvania Pittsburgh


Oakland County Michigan Pontiac


Franklin County Ohio Columbus


Hennepin County Minnesota Minneapolis


Orange County Florida Orlando


Fairfax County Virginia Fairfax


Contra Costa County California Martinez


Salt Lake County Utah Salt Lake City


Travis County Texas Austin


St. Louis County Missouri Clayton


Pima County Arizona Tucson


Montgomery County Maryland Rockville


Honolulu County Hawaii Honolulu


Westchester County New York White Plains


Milwaukee County Wisconsin Milwaukee


Fresno County California Fresno


Shelby County Tennessee Memphis

Secret Service Physical Fitness Test

If you are looking for information on how to get into the  best shape of your life as you prepare for the secret service physical fitness test, then you’ve come to the right place.  I’ve been  in law enforcement for almost a decade now and the physical fitness test seems to be what eliminates the most applicants from the selection process.

I’m talking about qualified candidates who would have otherwise been great workers but because they were in poor physical conditioning, ultimately got dismissed.  Whatever branch of law enforcement you desire to go into, your fitness level will be measured before you are offered the job and the Secret Service is no different.  If you cannot pass the physical fitness test, you’ll be disqualified. It’s really that simple.

So what is the key to getting into shape for the Secret Service PFT?

It’s rather simple yet overlooked by most Secret Service applicants.

You don’t need to workout long and hard or spend hours slaving away at the gym either. This can, in most cases, be counter productive and result in over training which will put you out of action for weeks at a time. Not exactly what you want if you expect to see serious results before your fitness test.

Instead you need to workout short and intensely.

The key here is INTENSITY. If every time you go to the gym you work out hard with pure focus (no chit chat and looking around) and serious intensity, you will be get an insanely fit physique in no time with very little chance of injury.

The other trick, you need to eat right. That’s right, 80% of your conditioning starts with your diet. If you are working out hard and intense but eating unhealthy food,  you are not going to see the results that you are after. Make sure to eat lean meats and plenty of fruits and vegetables. If you do that,  you will get into shape fast and sail through the Secret Service physical fitness test.

Since I know many applicants don’t have the slightest idea on how to start a fitness program, I’ve created Fit For Duty Workout Programcustom made for the Secret Service physical fitness test. This training program is safe and highly effective. Go ahead and get started RIGHT NOW.

Click This Special Link To Download Your Secret Service Workout Guide!