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.