Academy PT test help...situps/pushups/run

[StallionMotors]

Argh!!! There is nothing worse than letting yourself down!!! What a bad feeling. Here is some background, I have lurked this site forever, but just now signed up. I have been hired as a Reserve Officer, and I am in a local public 6 month academy right now. Last night we had our first pt exam...failed all of them! I was hoping to get at least one pass. I am 24 years old, and haven't lifted a weight, ran a 1/16 mile, done a situp or a pushup in 6 years!!! I started running a mile a day 4 weeks ago. Last night was a real kick in the junk. I had no idea how out of shape I am in. I am not fat, I am just not in shape. I need help, I have 5 months to get it done, I have come this far, and I am not going to let something physical get in my way. I am 5ft. 10in. and weigh 160lbs, i have no upper body strength. Where do I start?

last nights results:
29 situps (1 minute)
17 pushups (1 minute)
14:30 1.5 mile run

In 5 months i need:
40 situps (1 minute)
33 pushups (1 minute)
11:58 1.5 mile run

I had plenty of time last night, I just ran out of gas/muscle.

As always thanks in advance,

SMotors.

[nystangkid]

Argh!!! There is nothing worse than letting yourself down!!! What a bad feeling. Here is some background, I have lurked this site forever, but just now signed up. I have been hired as a Reserve Officer, and I am in a local public 6 month academy right now. Last night we had our first pt exam...failed all of them! I was hoping to get at least one pass. I am 24 years old, and haven't lifted a weight, ran a 1/16 mile, done a situp or a pushup in 6 years!!! I started running a mile a day 4 weeks ago. Last night was a real kick in the junk. I had no idea how out of shape I am in. I am not fat, I am just not in shape. I need help, I have 5 months to get it done, I have come this far, and I am not going to let something physical get in my way. I am 5ft. 10in. and weigh 160lbs, i have no upper body strength. Where do I start?

last nights results:
29 situps (1 minute)
17 pushups (1 minute)
14:30 1.5 mile run

In 5 months i need:
40 situps (1 minute)
33 pushups (1 minute)
11:58 1.5 mile run

I had plenty of time last night, I just ran out of gas/muscle.

As always thanks in advance,

SMotors.

You're not that far off. Just keep practing. You have 5 months. If you want it bad enough you'll definately do it.

[IamThelaw]

You will be fine man you got the same pt test I do designed by the cooper institute. Go to this site and it will give you all the scoring details and stuff, http://www.cooperinst.org/lawenf.asp . Where are you applying? I quit lifting weights for this and the only three things i do are, four sets of 20 sit ups a day, 4 sets of 10-15 push ups a day, and do at least 45 minutes of running or run walking a day, you will be well beyond your goals in 2 months let alone 5

[Roger Dat]

if you do that 3 times a week i suspect you will have it in a month

[1depd]

Since it sounds like your essentially just starting, so you'll make fast progress. You have to be careful of overuse injuries, because you are a beginner. If I had your numbers what I would do is:

Push-ups 6 sets of 10 reps during commercials
Sit-ups 6 sets of 10 reps after doing the sit-ups.

Once it become easy to do most of these then increase to 15, 20, etc.

Run stop running every day, that will lead to overuse injuries. Cut back to 3 times per week, but increase your mileage to the test length for each run. If you have to walk a short period do it, but each week shorten you waking distance. Once you can run the 1.5 3 times per week, slowly, no more than 10% increase per week, increase one run to 3 miles. Use one of the runs to try to increase you speed. Easiest for me is to do basically short sprints followed by my normal pace. The last run is just an easy pace. At your normal pace you should be able to talk without being short of breath. That's the way I'd do it, but I know my abilities. Here is a web site to check out with a running program. It is supposed to take you from a couch potato to able to run a 5k in about 8 weeks.
http://www.coolrunning.com/engine/2/2_3/181.shtml

That site also has a lot of people willing to help beginners.

[MagDLina]

I also have a question regarding the running issue.

I was running about 1.5 miles three times a week on a treadmil. My first day of CAPs I ran with the big dogs and nearly died! LOL!! But I was able to hang for the most part, I think we did an average of 4 miles. Is this too much too soon?? I went Saturday again and it seemed a bit more relaxed because we had a few breaks every other half mile.

[1depd]

As a general rule, increase no more than 10% per week. Running is tough on your body. If you do not increase gradually your body will not have a chance to strengthen up to protect itself. It is similar to never walking into the gym and trying to bench 350lbs. You have your spotters help lift it off the rack, but then it will come crashing down on your chest.