27-05-2009, 09:27 PM
Hi I am currently applying to the RCMP which is the Royal Canadian Mounted Police. For the training that I would be going to there are some runs that they have bench mark times for. 1.5 miles Superior is 9:00min and recommended is 11:00min. For the 2.5 mile 19:00 is superior and 21:00 is recomended.
Now the only time that has to be acheived is 4:00 min on a PARE test which consists of 6 laps of a circuit, during each lap I must do a 5 foot long jump. Go up and down two sets of stairs 5 high. Hurdle two 18 inch hurdles. Hop over a 3ft vault and then do a controlled fall to the stomcah on laps 1,3,5 and fall onto back for laps 2,4,6. The total length of each lap is about 60 meters. Following that there is a push pull device where a circuit must be performed. (but I am mostly interested with the running portion of the PARE test) I currently ran the test at 3:07 so well below the standard but I want to improve that as well as get my 1.5 and 2.5 mile runs down to superior.
The 3:07 that I ran was in the middle of January when there was not a lot of opportunity to run as it was cold outside with lots of snow where I live. My training consisted of floor hockey one night a week and then 3 easy half hour runs on a treadmill.
As for where I am at now, Starting in early March I startedwith the sub 45min 10k program and went through that twice before an 8km road race on May 3. My time for that race was 33:27.
Should I go on the sub 40 10k programm as is, or should I cut out the 2000's and put in an extra set of 400's or perhaps some 200's jsut looking for a little advice to knock that PARE down as well as a little quicker for the 1.5 and 2.5 mile.
Thanks Mac
Now the only time that has to be acheived is 4:00 min on a PARE test which consists of 6 laps of a circuit, during each lap I must do a 5 foot long jump. Go up and down two sets of stairs 5 high. Hurdle two 18 inch hurdles. Hop over a 3ft vault and then do a controlled fall to the stomcah on laps 1,3,5 and fall onto back for laps 2,4,6. The total length of each lap is about 60 meters. Following that there is a push pull device where a circuit must be performed. (but I am mostly interested with the running portion of the PARE test) I currently ran the test at 3:07 so well below the standard but I want to improve that as well as get my 1.5 and 2.5 mile runs down to superior.
The 3:07 that I ran was in the middle of January when there was not a lot of opportunity to run as it was cold outside with lots of snow where I live. My training consisted of floor hockey one night a week and then 3 easy half hour runs on a treadmill.
As for where I am at now, Starting in early March I startedwith the sub 45min 10k program and went through that twice before an 8km road race on May 3. My time for that race was 33:27.
Should I go on the sub 40 10k programm as is, or should I cut out the 2000's and put in an extra set of 400's or perhaps some 200's jsut looking for a little advice to knock that PARE down as well as a little quicker for the 1.5 and 2.5 mile.
Thanks Mac