Which To Focus On-Strength or Running?

[JCP1976]

As a guy that has never lifted weights or ran much, I have a way to go to get to my goals. Prior to getting into an academy, I would like to be able to run 5 miles in 45 minutes and be able to do 50-75 push ups in on session.
I weigh 180 pounds and am 6' 1", and have been training for about 5 weeks. I currently am running 2 1/4 miles and can do 30 pushups in one session.

For you guys that have a lot of experience-which is more important for success in the academy? I will keep training for both and work hard, but I would like some input. Additionally, any tips for someone that is new to weight training would really be appreciated. Thank you.

[Samuel]

Research the academy you might be attending and find out their end of academy physical fitness requirements...

[AtEase26]

I agree with Samuel. Check the requirements. In most cases though being able to run when you start the academy will be most beneficial. Then as you progress through the academy you can work on strength.

[Darin]

You want to have an equal mix of cardio and muscle strength.

[JCP1976]

I checked into the academy a bit, and found that the longest anyone runs in one session is 5 miles, and individuals are expected to maintain a 10-12 minute a mile rate. As far as pushups and sit ups, it is my understanding that they basically make you do them until you can't, with the end result being able to do 50 push ups at a time and 100 sit ups.

I ran 2.5 miles today at a 9 minute a mile pace, so I was pretty excited about that.

[Rhinod56]

It really depends on what YOU want, and Where you want to test if anywhere. Even if you don't work out I think most average shape people can knock out 15-25pushups. Where like in the State of Illinois you have to be able to bench press 98% of your bodyweight, and I know more than allot of people can't even come close to that. So look around at requirements, and think about what you really wanna do. As for running, I don't think you can ever get enough of it, even though I hate it

[josh_tkd]

I've no experience in LE standards, but as someone who's interested in fitness/weights, I'd suggest visiting bodybuilding.com. They have tons of workouts, and some are specific for careers (search for police workout).

My routine is pretty simple but so far I have been able to progress without hitting a plateau.
I run 2-2.5 miles 3 times a week, and simply try to run it faster and faster.
Weights 3 nights a week that you don't run and make sure you have an off day in between each for recovery. I like a 3x8 set/rep ratio. If you can lift more than 8 reps, add more weight. I hit the major muscle groups. Alternate squat, bench, bent rows one night, and squat, military press, deadlift the next night. Try to keep adding at least 5 lbs each workout.
Finally, on the same days I run, I also do bodyweight exercises and stretch--pullups/chinups (get one of those bars that goes in your doorway if you don't have a bar), pushups, squats, and calf raises.

This is just a routine I found at bodybuilding.com and modified a little. Follow something like this for 6 weeks or so, and I'll bet you can approach the physical ability test with no worries.

[Lena]

I agree. Bodybuilding.com is a GREAT site. Very motivational with lots of people willing to give GOOD and experienced advice.

[mcsap]

Focus on your weakest area but work at all of them.