roos 0 Posted February 11, 2017 Share Posted February 11, 2017 Anybody got any good training plans to improve their JRFT score please? Link to comment Share on other sites More sharing options...
depot 169 Posted February 11, 2017 Share Posted February 11, 2017 Score? I thought it was a straight pass / fail Link to comment Share on other sites More sharing options...
sparkydale 1,194 Posted February 11, 2017 Share Posted February 11, 2017 If you're struggling with running, try the Couch 2 5k plans. There are loads online - it will get you running within a matter of weeks. Once you can run for the required time (6mins or so - warm up and JRFT) then you can work on technique which is about pacing yourself to hit the line at the end of your stride rather than running past the line and turning around. You only need to get to 5.4 then it stops. Until you move onto specialist units you don't need any more than that Sent from my iPhone using Police Community Link to comment Share on other sites More sharing options...
Richhamdo + 871 Posted February 11, 2017 Share Posted February 11, 2017 1 hour ago, roos said: Anybody got any good training plans to improve their JRFT score please? @roos.welcome aboard, i am no expert on this I hasten to say and I haven't got any plans for you other than suggesting you take some good brisk walks,and I mean "brisk" and not just ambling about so as to get the blood circulating. Every thing depends on how fit you are. Make sure you have a blood pressure check at the chemists or the docs before you start doing anything energetic, I know that when I first heard that we were going to have to complete the police fitness test to level 5.4 i was a bit concerned (my lungs aren't as young as they used to be) . The National Health Service do a good app called "Couch to 5k" you won't have to run 5k, only about five minutes maybe up and down the gym. I downloaded it on my iPad but didn't get very far. I ended up joining the local gym and told the lady there behind the desk that I had to pass this police test in about a years time. She knew what I was talking about fortunately and she kept me on the right track.I did manage it when the time came, (just) but then I am old. .Rich. Link to comment Share on other sites More sharing options...
ldb225 64 Posted February 11, 2017 Share Posted February 11, 2017 Treadmill at 3% incline, start at 8km/h after 1 minute up to 9km/h then up by 0.5km/h every minute. Each minute represents a completed level. 1 Link to comment Share on other sites More sharing options...
roos 0 Posted February 11, 2017 Author Share Posted February 11, 2017 Score? I thought it was a straight pass / fail For recruitment it is a pass or fail, but if you are already past that stage and in already it's to allow me to move into AFO or dog unit etc, the PSU also wants a higher level than those who are at recruitment stage.Sent from my HTC Desire 530 using the Police Community App Link to comment Share on other sites More sharing options...
roos 0 Posted February 11, 2017 Author Share Posted February 11, 2017 If you're struggling with running, try the Couch 2 5k plans. There are loads online - it will get you running within a matter of weeks. Once you can run for the required time (6mins or so - warm up and JRFT) then you can work on technique which is about pacing yourself to hit the line at the end of your stride rather than running past the line and turning around. You only need to get to 5.4 then it stops. Until you move onto specialist units you don't need any more than that Sent from my iPhone using Police Community Thanks buddy, I am already in (passed the recruitment level 5.4 but want to be better! Will look at couch to 5 kSent from my HTC Desire 530 using the Police Community App Link to comment Share on other sites More sharing options...
roos 0 Posted February 11, 2017 Author Share Posted February 11, 2017 11 minutes ago, ldb225 said: Treadmill at 3% incline, start at 8km/h after 1 minute up to 9km/h then up by 0.5km/h every minute. Each minute represents a completed level. Thanks- may give this a go :-) Link to comment Share on other sites More sharing options...
roos 0 Posted February 11, 2017 Author Share Posted February 11, 2017 20 minutes ago, Richhamdo said: @roos.welcome aboard, i am no expert on this I hasten to say and I haven't got any plans for you other than suggesting you take some good brisk walks,and I mean "brisk" and not just ambling about so as to get the blood circulating. Every thing depends on how fit you are. Make sure you have a blood pressure check at the chemists or the docs before you start doing anything energetic, I know that when I first heard that we were going to have to complete the police fitness test to level 5.4 i was a bit concerned (my lungs aren't as young as they used to be) . The National Health Service do a good app called "Couch to 5k" you won't have to run 5k, only about five minutes maybe up and down the gym. I downloaded it on my iPad but didn't get very far. I ended up joining the local gym and told the lady there behind the desk that I had to pass this police test in about a years time. She knew what I was talking about fortunately and she kept me on the right track.I did manage it when the time came, (just) but then I am old. .Rich. Thanks Rich, that's very helpful :-) Link to comment Share on other sites More sharing options...
depot 169 Posted February 11, 2017 Share Posted February 11, 2017 What service do you have in and to what level on the bleep test can you get to at the moment? Link to comment Share on other sites More sharing options...
sparkydale 1,194 Posted February 12, 2017 Share Posted February 12, 2017 Also have a look at www.parkrun.org.uk to find your local parkrun. They're free, weekly and timed 5k runs on a Saturday monring. Many have a walk/run group and will have pacers at various times (I think my one today had pacers at 23-35 mins in 2 min spaces) which I find is a good way to work some speed work in. They're all very inclusive so you can get lots of tips and support no matter what speed you run at. Link to comment Share on other sites More sharing options...
roos 0 Posted February 12, 2017 Author Share Posted February 12, 2017 Also have a look at www.parkrun.org.uk to find your local parkrun. They're free, weekly and timed 5k runs on a Saturday monring. Many have a walk/run group and will have pacers at various times (I think my one today had pacers at 23-35 mins in 2 min spaces) which I find is a good way to work some speed work in. They're all very inclusive so you can get lots of tips and support no matter what speed you run at. ThanksSent from my HTC Desire 530 using the Police Community App Link to comment Share on other sites More sharing options...
SD + 687 Posted February 12, 2017 Share Posted February 12, 2017 (edited) Try HIIT training, supposed to improve your VO2 max level which is what the beep test measures. Edited February 12, 2017 by SD Didn't make sense! Link to comment Share on other sites More sharing options...
Growley + 2,436 Posted February 13, 2017 Share Posted February 13, 2017 As much as you can gear your training towards a bleep test, that kinda misses the point of the higher fitness requirement in the first place. The fitness level set is at that point because they want you to be fitter for your everyday job. The best way to do that is a lifestyle change, not training towards the test once a year. People doing the latter can easily be exposed in continuation training, when things like shield runs are thrown in and people aren't ready for them. Sent from my iPhone using Police Community Link to comment Share on other sites More sharing options...
XA84 + 434 Posted February 13, 2017 Share Posted February 13, 2017 (edited) After my previous post about getting fit which stirred everyone up I decided to get fit. I've been actively running and just not allowing myself to stop for anything (except traffic :P) I've also been continuously running bleep tests and after not being able to pass it originally I can now run to level 8. A friend of mine did the couch to 5k which is a podcast you can download onto your iphone/ipod and that helps too. Edited February 16, 2017 by XA84 2 Link to comment Share on other sites More sharing options...
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