Hi there, next april I'll have a physical test to be admit in police technology here in college. One part of the test is the cooper test. You need to make at least 24 turns of 100 meters to pass. Well, i'm already able to make 24, so 2.4km in 12 minutes. But with my average grade, I need to have 100 percent in that test, so it's 3.3KM here to have 100 percent. I need tips to how improve my cardio. Do I need to run 12 minutes each day at 100 percent? Or should I run long distance? How many times a week should I go? It's not a pain in the ass for me to run, so 7 times a week wouldnt matter but I dont want to risk an injury. Thanks you very much!"
I would aim to be specific start with 12 minutes at 100% but try to overload slightly so you leave nothing to chance.
i read your post 3 times and still dont understand, you need to run in a straight line for 12 minutes running 3.3km?????????? thats not too bad though roughly 4 mins per km train specifically run for 12 minutes each time and build yourself up gradually, if your general fitness is good long distance runs or runs over the 3.3km would be pointless, do 12 minute runs, 12 minute cycles / cross trainers, ubl machines etc, constant running evry day will more than likely results in small injurys which will slow your progress get used to pushing yourself as hard as you can for 12 minutes how long have you got
I would say just keep running those 100's. When I was in track, I ran the 800m. We would probably run maybe 3 miles once a week, other than that we would run straight 800's to get the correct pacing, and a mile to cool down.
Well no, I run in circle, each circle is 100m, so I need to run 33 times that circle. An oval circuit? Sorry, I dont have the best english lol. So how many times a week? One day of running and the other off?
Okay, thanks. And the difference between running outside and inside on a machine is insane. I thought I was okay on a machine doing 3.3 KM pretty easily, but outdoor, damn, very different. I still have like 6 months to be okay so I'm not stressed.