Police Fitness Test – Preparing For The 1.5 Mile Run

Preparing For The Police Run Test 1.5 Miles

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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 program alongside 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.

New York New York
Los Angeles California
Chicago Illinois
Houston Texas
Philadelphia Pennsylvania
Phoenix Arizona
San Diego California
Dallas Texas
San Antonio Texas
Detroit Michigan
San Jose California
Indianapolis Indiana
San Francisco California
Jacksonville Florida
Columbus Ohio
Austin Texas
Memphis Tennessee
Baltimore Maryland
Milwaukee Wisconsin
Boston Massachusetts
Charlotte North Carolina
El Paso Texas
Washington District of Columbia
Nashville-Davidson Tennessee
Seattle Washington
Fort Worth Texas
Denver Colorado
Portland Oregon
Oklahoma Oklahoma
Las Vegas Nevada
Tucson Arizona
New Orleans Louisiana
Long Beach California
Cleveland Ohio
Albuquerque New Mexico
Fresno California
Kansas Missouri
Sacramento California
Virginia Beach Virginia
Mesa Arizona
Atlanta Georgia
Oakland California
Omaha Nebraska
Tulsa Oklahoma
Honolulu CDP Hawaii
Minneapolis Minnesota
Miami Florida
Colorado Springs Colorado
Wichita Kansas
Arlington Texas
Santa Ana California
St. Louis Missouri
Anaheim California
Pittsburgh Pennsylvania
Cincinnati Ohio
Tampa Florida
Toledo Ohio
Raleigh North Carolina
Buffalo New York
Aurora Colorado
St. Paul Minnesota
Corpus Christi Texas
Newark New Jersey
Riverside California
Anchorage Alaska
Lexington-Fayette Kentucky
Stockton California
Bakersfield California
Louisville Kentucky
St. Petersburg Florida
Jersey New Jersey
Birmingham Alabama
Norfolk Virginia
Plano Texas
Lincoln Nebraska
Glendale Arizona
Greensboro North Carolina
Hialeah Florida
Baton Rouge Louisiana
Garland Texas
Rochester New York
Scottsdale Arizona
Madison Wisconsin
Akron Ohio
Fort Wayne Indiana
Fremont California
Chesapeake Virginia
Henderson Nevada
Lubbock Texas
Modesto California
Chandler Arizona
Montgomery Alabama
Glendale California
Shreveport Louisiana
Des Moines Iowa
Augusta-Richmond Georgia
Tacoma Washington
Richmond Virginia
Yonkers New York
Grand Rapids Michigan
Spokane Washington
Irving Texas
Durham North Carolina
Mobile Alabama
Chula Vista California
Huntington Beach California
Orlando Florida
San Bernardino California
Laredo Texas
Reno Nevada
Arlington CDP Virginia
Boise Idaho
Winston-Salem North Carolina
Columbus Georgia
Little Rock Arkansas
Salt Lake Utah
Jackson Mississippi
Newport News Virginia
Oxnard California
Amarillo Texas
Providence Rhode Island
Worcester Massachusetts
Knoxville Tennessee
Garden Grove California
Oceanside California
Ontario California
Dayton Ohio
Huntsville Alabama
Irvine California
Santa Clarita California
Tempe Arizona
Overland Park Kansas
Fort Lauderdale Florida
Aurora Illinois
Chattanooga Tennessee
Tallahassee Florida
Pomona California
Santa Rosa California
Springfield Massachusetts
Rockford Illinois
Springfield Missouri
Moreno Valley California
Paterson New Jersey
Brownsville Texas
Vancouver Washington
Salinas California
Kansas Kansas
Pembroke Pines Florida
Hampton Virginia
Syracuse New York
Pasadena Texas
Lakewood Colorado
Rancho Cucamonga California
Fontana California
Hollywood Florida
Hayward California
Torrance California
Salem Oregon
Eugene Oregon
Bridgeport Connecticut
Pasadena California
Corona California
Warren Michigan
Escondido California
North Las Vegas Nevada
Naperville Illinois
Grand Prairie Texas
Gilbert town Arizona
Orange California
Alexandria Virginia
Sioux Falls South Dakota
Sunnyvale California
Fullerton California
Mesquite Texas
Savannah Georgia
Sterling Heights Michigan
Coral Springs Florida
Concord California
Fort Collins Colorado
Lancaster California
Hartford Connecticut
Palmdale California
Fayetteville North Carolina
New Haven Connecticut
Elizabeth New Jersey
Peoria Arizona
Thousand Oaks California
Cedar Rapids Iowa
Topeka Kansas
Flint Michigan
El Monte California
Stamford Connecticut
Vallejo California
Evansville Indiana
Lansing Michigan
Joliet Illinois
Columbia South Carolina
Simi Valley California
Waco Texas
Abilene Texas
Ann Arbor Michigan
Carrollton Texas
Inglewood California
McAllen Texas
Independence Missouri
Cape Coral Florida
Bellevue Washington
Beaumont Texas
Peoria Illinois
Springfield Illinois
Lafayette Louisiana
West Valley Utah
Costa Mesa California
Downey California
Manchester New Hampshire
Clearwater Florida
Waterbury Connecticut
West Covina California
South Bend Indiana
Allentown Pennsylvania
Norwalk California
Clarksville Tennessee
Provo Utah
Lowell Massachusetts
Athens-Clarke County Georgia
Berkeley California
Ventura California
Westminster Colorado
Pueblo Colorado
Wichita Falls Texas
Burbank California
Richmond California
Arvada Colorado
Erie Pennsylvania
Fairfield California
Daly California
Santa Clara California
Cambridge Massachusetts
Green Bay Wisconsin
Olathe Kansas
Gary Indiana
Livonia Michigan
Antioch California
Portsmouth Virginia
Centennial Colorado
Charleston South Carolina
South Gate California
Port St. Lucie Florida
Cary town North Carolina
Dearborn Michigan
Norman Oklahoma
Davenport Iowa
Everett Washington
Richardson Texas
Visalia California
Rialto California
Elgin Illinois
Mission Viejo California
Macon Georgia
Midland Texas
Compton California
El Cajon California
Brockton Massachusetts
Gainesville Florida
Gresham Oregon
Boulder Colorado
New Bedford Massachusetts
Roanoke Virginia
Albany New York
Thornton Colorado
Vacaville California
Carson California
Killeen Texas
Fall River Massachusetts
Kenosha Wisconsin
Billings Montana
San Mateo California
Roseville California
Vista California
Lawton Oklahoma
Waukegan Illinois
Fargo North Dakota
Odessa Texas
Wilmington North Carolina
High Point North Carolina
Rochester Minnesota
Miramar Florida
Denton Texas
Lynn Massachusetts
Miami Beach Florida
Westminster California
Santa Barbara California
Sandy Utah
Quincy Massachusetts
Citrus Heights California
Sunrise Florida
Nashua New Hampshire
Alhambra California
San Angelo Texas
Pompano Beach Florida
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