i will be taking some agility tests soon to qualify to be a LEO. i have to run a 300 meter dash in 71 seconds and a 1.5 mile run in 17 minutes. im short(5’6") and dont have long strides, im also kinda slow, what are the best stretches to increase the strides i take to help me out?
im not fully sure, but maybe you could work on mobility instead of stretching, so the joints move with greater ease through their increased range of motion. again, just plucking at straws here, im sure others will have more detailed information.
Here goes the deal…
Football 40 yard dash, I counted steps on wide recievers, running backs and linebackers. It was 18 to 22 steps each time.
100M dash is 40 to 50 steps for males.
What I’m saying is. IF you are an upper teens to adult, that if your taking 30 steps for the 40 yard dash, your stride is too short, and if your taking 15 steps your stride is too lnog.
The same for the 100m, if you take 30 steps your stride is likely too long and if you take 60 steps your stride is too short.
No rocket science there.
I’m trying tget a better time in it
What are your times now? Those times you need to meet are slow. If you can’t easily meet them, you shouldn’t be LEO.
Don’t people run the 100 meter dash in like 10 seconds? You can even take your time and still make the 300 meter dash with 71 seconds.
Isn’t 300 meters over 3 football fields?
I could literally walk 300 meters in 71 seconds. The dirt slow guys that used to run on my track team were around 50 seconds for a 300. These are guys that ran in HS and didn’t have much talent, and some didn’t work that hard either.
You shouldn’t have any issue hitting that time. The 1.5 mile time of 17 minutes is around an 11 minute mile, that’s almost walking as well.
Seriously, the best way to train is probably run 3 - 4 miles a day, take it easy 80% of the time, the other 20% maybe make the runs a little faster.
I don’t think you need to be worried about making those times, unless you’re REALLY slow.
Although, I wouldn’t worry too much about your strides so much as just trying to get faster. I mean if those times are your goals stride is probably a long way off from being a factor.
Tims advice is good.
DO your 2-3 miles with some sprints mixed in. That will be enough to surpass this.
I’d shoot for better than 15 minutes on the 2 miles - which will allow you to cruise on the 1.5 miles in 17 minutes.
300 M in 71sec is 24 sec every 100m.
If you have done your 2-3 miles with accelerations mixed in, you will be able to easily hit these targets