ATTN Dos or Bill or anyone re: sprinting

[Erika]

I have a friend who is trying to pass the physical fitness test for the FBI Special Agent. He is having problems with the 300 meter sprint. Needs to shave 3-5 seconds off of his time. The distance running is no problem, only the sprint. How can he lower his time in 1-2 weeks? Please help.

[Craig]

Are there any changes in direction? or is it straight ahead?

He would have to learn how to run properly and put in some intense training sessions in this time...but it depends on all the other tests and his performance in those as well.

Craig

[Erika]

The track curves around.

It doesn't matter how well he does in other tests (he excels in all other), it is required to pass this one also. At least, that is what he is told, seems stupid to me since he does so well otherwise.

He is doing the 300 meter in 54-57 seconds and needs to be at 52 at least.

[UpNorth]

Boy, you know 2 seconds can be a huge hurdle to cross in a sprint or a small change in technique in something as long as a 300. If he could get an explosive start and work on keeping his strides long, pumping his arms and staying on his toes he could probably get there.

Most folks' problem with the 300 is that they'll run out of gas, but if endurance isn't his problem he should be able to make it.

Good luck

[GqArtguy]

If you dont get a speedy answer, you might want to post this Q over at Charlie Francis' site:

www.charliefrancis.com

[wingsfan]

here's an interesting chart of how the FBI scores them:

https://www.fbijobs.com/PhysicalFitnessTestProtocol.asp

[Chris Correia]

Those aren't shabby requirements.

I'm not Charlie Francis, but I'd think a day or two a week of uphill and downhill sprint work (actually, the downhill may be more valuable for getting the legs moving) could help. But, hey, I'm not a running coach.

[Bill Hartman]

Is this Mrs. JPFitness?!!

Hi Erika,

How much time do we actually have to make improvements? This is kind of important.

Bill

[Chris Correia]

Originally posted by Bill Hartman:
Is this Mrs. JPFitness?!!

Hi Erika,

How much time do we actually have to make improvements? This is kind of important.

Bill

Bill: Erika's first post said 1-2 weeks.

[Bill Hartman]

Aware of that CC...so is it 1 or 2 weeks? 5 days, 13 days?

Bill

[Chris Correia]

Originally posted by Bill Hartman:
Aware of that CC...so is it 1 or 2 weeks? 5 days, 13 days?

Bill

Sheesh . . . getting specific on me. I should have seen that one ahead of time. In that case, assume 10 days.

[Erika]

The amount of time is flexible, but let us say 2 weeks or 14 days.

[Bill Hartman]

Okay, since I know absolutely nothing about this guy, this may be a long shot but I'm basing this off of his current estimated times. I would also state that the only reason I'm giving this up is for Mrs. JPFitness...and a reasonable cash payment from a future FBI agent (I'm also assuming this gets me off the hook for any future legal issues ).

Day #1
100m x 15 on 23 seconds
Walk back between runs. Should be very easy. Last sprint same speed as the first. It may seem too easy, so resist the temptation to go too fast. Stay on 23 seconds.

Day #2
2-3 x 200 + 100
Run 200 meters on 38 seconds. Rest 90 seconds. Sprint 100 meters in less than 19 seconds. Rest 7 minutes. Repeat up to 3 times as long as the 100 meters is under 19 seconds.

Day #3
200m x 6 on 46 seconds with walk back in between. Very relaxed running. Last sprint same pace as first. Resist the urge to go faster.

Day #4
Off

Day #5
300m x 2 at best test pace. Rest a full 7 minutes between runs.

Day #6
200m x 8 on 46 seconds just like Day #3

Day #7
Off

Day #8
Same as Day #2 on 36 seconds for 200m and 18 for 100m

Day #9
100m x 10 on 23 seconds walk back

Day #10
300m x 2 at best test pace with 10 minutes between runs

Day #11
200 x 4 on 46 seconds with walk back

Day #12
1-1.5 mile light jog. Very easy. No residual fatigue

Day #13
Off

Day #14
Pass test

[Erika]

Thank you so much!!! You are a sweetie. My friend is very appreciative. We'll see if we can't get JP to watch his sprints to see if his form is good or not.

[Bill Hartman]

Almost forgot!!!

Have your buddy do as much of the 100's and 200's on grass if he can (assuming the ground is no full of holes...football fields work nicely) to prevent shin splints.

Bill

[Erika]

Good advice and appreciated. Have had problems with shin splints in the past. Do you think that the track at the local High School would work as well? By the way this is her friend replying.

[Jean-Paul]

Phil, you lazy ass! Why don't you just create a profile since you are starting to spend some time in here? [img]tongue.gif[/img]

[wingsfan]

Originally posted by Jean-Paul:
Phil, you lazy ass! Why don't you just create a profile since you are starting to spend some time in here? [img]tongue.gif[/img]

so now that we know his name is Phil, i guess that blows any chance he might have had to do undercover work.......

[Jean-Paul]

Oops, I blew his cover! Now he's going to have to kill us all.

The only reason Phil was so eager to get into the FBI is that he thought it stood for "Female Body Inspector"!