another shuttle post

[Cass]

hey guys, I know theres a million posts on this but I figured I'd just rant a bit. I have to do the shuttle run in less than 2 weeks for one of the services I applied to and I am freaking out. I wasn't expecting it to be so soon so I just started running, been out twice now, and I am absolutely horrible. I have to get to level 8 i believe. I also have to do pushups and situps, anyone know what the typical service wants? This is for auxiliary, so I would assume its less than for a constable but the whole level 8 on the shuttle run threw me off. How can i improve that much in such a short amount of time? I can only run/jog for about 10 mins straight, I know thats nowhere near good enough! Any tips or anything would be great, I'm rattled!

[jjcrozier]

Unless it changed i believe you only need to get to 6.5 for prep but sometimes aux/cadet tests are harder then the reg test because different standards for constable set by provinces.

[goldenbug]

Cass, If you only have two weeks, I would make sure that you train diligently. I was once a long distance runner. (5 k's 10 k's, and marathons) and here is my recommendation. Remember not to take off too fast when distance running. You need some energy at the end. You say you can only run 10 minutes. Well, start there but try for 12. I would see how far you get in that time. You would be best, IMO, to find a High School track as they are 400 meters in length or approximately 440 yds (1/4 mile). At 10 or 12 minutes, you might feel like your lungs are about ready to explode as they burn. That is good and normal. You must press through this pain. If you must, walk a 1/4 mile or so and catch your breath. Then try for another 10 or 12 minutes of running. Walk, and finish with another 10 minutes. Then walk and stretch and call it a day. Do the same the next day. If you have 14 days before your test, I recommend you run for 6 days and then take a day off to let your body rest. Then run for the next 6 days and then take the day off before the test. I would also recommend in the second week that you try and make a little further distance in the time you run. Also, in the second week, try and go a greater length of time running. If you are not in great shape, I would say that you have no time to lose! Get started! If you are in reasonable shape, two weeks is short but perhaps sufficient.

Personally, I enjoy running and cardio work outs. When you get to a certain point in training (and I recommend that you get there), you will establish what we, runners, call "the second wind". The second wind is when you feel that intense fatigue set in and your lungs are aching and your heart pound and then, all of a sudden, it is like you have discovered a brand new gear or life! It's a really cool feeling. When I was running 10 k's and I got my second wind, I often finished my last 5 k's faster than my first 5 k's.

Good luck to you! Remember, no pain, no gain! :)