Tips for 300 Meter Dash - Running

[TN2006]

Right now I am going through the background investigation and I go for the medicial this week. After the medical, they told me I might only have two weeks until the pre-agility testing because they are moving very fast with getting a class in.

I can do the sit-ups, bench press, mile and a half run, but the sprint is so hard for me. I'm off by like 5 seconds. I have 1 min. and 15 seconds to do it but it takes me 1 min. and 20 seconds to do it. I'm trying as hard as I can to make the time but I don't want to hurt myself if the test is coming up in a few weeks. I run up and down my block which is about .20 of a mile. Now, I did a online conversion of 300 meters and its about 18.5 of a mile. Do they go by 300 meters or .20 of a mile? Cause if it's only 18.5 of a mile, then I'll probably make the time. I can do it on the track. I do the "U" shaped. (It says on the track "start 300 meters").

I told my background investigator I was worried about the sprint and he told me it was easy and he doesn't hear of most people failing the sprint. I am so worried about the sprint!!

I get so discouraged sometimes and I know that's not good. But 5 seconds seems so horrible.

I got a pretty good pair of Nike running shoes (well, i thought they were good). I do get shin splints sometimes but I just try and forget that it hurts. Someone recommended New Balance Running Shoes because they are really good and the gel insoles because they help with the shin splints.

Any suggestions to increase my sprint by like 5 or 10 seconds, fast?

Anyone take the pre-agility recently? I know with Philly they make you run it around a rec. center. But I know they make you do the 1.5 mile, and then the 300 meter sprint. Do they give you a break between each run? If anyone knows, please tell me! No one else seems to know.

Any info/encouragement/answers to questions would be greatly appreciated.
Thanks so much!
- Tina

[cruzmisl]

Interval training would likely help. Basically sprint 50m, rest 30 seconds, repeat 10 times or until you can no longer breath. Also be sure to lift your knees and move your arms, the faster they move the quicker you'll run. Lastly, be sure your upper body is relaxed. 2 weeks isn't much time but 5 seconds isn't a ton. Don't psych yourself out. You shouldn't have a problem.

[drewsy64]

I would think that if you can pass the 1.5, you could finish the 300 meter sprint. I don't know what your time for the 1.5 is, but just remember what's at stake here. With the adrenaline running through you, you should be able to crush it. We had to do the 300 sprint, and I finished it in 50 seconds, and I am by NO means a great sprinter or runner for that matter. Just train your *** off, and remember that this is for your dream job. Hell, pretend that there are rabid dogs chasing you. You'll do fine.

[Roger Dat]

300 meters is less than a lap around the track and if you cant run balls to the wall 300 meters in 1 min and 15 yout prob my friend!

[DrSolo]

Right now I am going through the background investigation and I go for the medicial this week. After the medical, they told me I might only have two weeks until the pre-agility testing because they are moving very fast with getting a class in.

I can do the sit-ups, bench press, mile and a half run, but the sprint is so hard for me. I'm off by like 5 seconds. I have 1 min. and 15 seconds to do it but it takes me 1 min. and 20 seconds to do it. I'm trying as hard as I can to make the time but I don't want to hurt myself if the test is coming up in a few weeks. I run up and down my block which is about .20 of a mile. Now, I did a online conversion of 300 meters and its about 18.5 of a mile. Do they go by 300 meters or .20 of a mile? Cause if it's only 18.5 of a mile, then I'll probably make the time. I can do it on the track. I do the "U" shaped. (It says on the track "start 300 meters").

I told my background investigator I was worried about the sprint and he told me it was easy and he doesn't hear of most people failing the sprint. I am so worried about the sprint!!

I get so discouraged sometimes and I know that's not good. But 5 seconds seems so horrible.

I got a pretty good pair of Nike running shoes (well, i thought they were good). I do get shin splints sometimes but I just try and forget that it hurts. Someone recommended New Balance Running Shoes because they are really good and the gel insoles because they help with the shin splints.

Any suggestions to increase my sprint by like 5 or 10 seconds, fast?

Anyone take the pre-agility recently? I know with Philly they make you run it around a rec. center. But I know they make you do the 1.5 mile, and then the 300 meter sprint. Do they give you a break between each run? If anyone knows, please tell me! No one else seems to know.

Any info/encouragement/answers to questions would be greatly appreciated.
Thanks so much!
- Tina

Where are you running this? I'm about done with PA ACT 120 training. I can tell you from my experience if your close... your good. I personally run the 300 meters in about 35 seconds. Most academy's you have to do 30 percentile to get in, 50 percentile to get out. So make sure you keep up with it, let me tell you they were very generous about entering the academy with people who were running 5 minutes over the 30 percentile with the mile and a half (We did not run the 300 meter to enter for some reason). I'm pretty sure there's going to be a few walking across stage without a certificate in my class. All academy's are different and even though they are all suppose to be standardized... there not!

oh to answer your question: They make you run the 300 meter directly after your 1.5 mile run! They don't really give you a break. They may give you 3-5 minutes to rest (Goodluck with that)

[DrSolo]

I see you said Philly, so i'm guessing your in Pennsylvania (Taking a guess).

MPOETC posts the standards each academy is suppose to follow. Search MPOETC on google, I cannot post the link for some reason. Then look under training.



If you need anymore help PM me.

[P01IC3M4N]

I have 1 min. and 15 seconds to do it but it takes me 1 min. and 20 seconds to do it. I'm trying as hard as I can to make the time but I don't want to hurt myself if the test is coming up in a few weeks. I run up and down my block which is about .20 of a mile. Now, I did a online conversion of 300 meters and its about 18.5 of a mile. Do they go by 300 meters or .20 of a mile? Cause if it's only 18.5 of a mile, then I'll probably make the time. I can do it on the track. I do the "U" shaped. (It says on the track "start 300 meters").

around here, most require the 300 meter in 71 seconds. it's really not that hard. i've heard a lot of different strategies for getting through it...jog the first part, then sprint the last, sprint hard then jog. what got me through was to just run as hard as i could through the whole thing. watch your steps. force yourself to take bigger steps. it's 2 straights and a curve. they'll be the staggered hash marks at the beginning of one of the straights.

what might help you guage is to find someone who can run with you. get someone who can run it in 60-70 seconds. start at the same time, and just try to keep up. you'll be able to see what you can do to go faster.

if you're 5 seconds off, that's super easy to overcome. and most college all-time track records for the 300 meter dash are around 35 seconds, so don't believe everything you read on the internet.

[Penguin]

Reduce donut intake and increase running output. Thats all you need.

Based on your two posts so far, you seem to think that all cops are fat, slow, and sit around eating donuts all day. :rolleyes:
Hmmm....I wonder how long you'll be here. Probably less time than it takes to down a Boston Creme....

[Big Sexy]

Reduce donut intake and increase running output. Thats all you need.

BIG can translate this into regular speak.

As you run back and forth to the pawn shop, with either yours or others possessions, you'll remain slim and trim, whilst smoking your crack rocks or meth.

Basically, increase you crack/meth intake, and continue running back and forth to the pawnshop and from the police.

[emt_hound]

BIG can translate this into regular speak.

As you run back and forth to the pawn shop, with either yours or others possessions, you'll remain slim and trim, whilst smoking your crack rocks or meth.

Basically, increase you crack/meth intake, and continue running back and forth to the pawnshop and from the police.

LMAO! :D

[smcc360]

...you'll remain slim and trim, whilst smoking your crack rocks or meth.

:D

It's the 'whilst' that makes it hi-larious!