PlanByWeek

Police Academy Workout Plan

12 weeks·5 days / wk·police academy·intermediate

Weeks
12
Sessions
60
Peak week
3h 50
week 11
Longest session
0m
week 1
Taper
1 wk
BaseCutbackBuildPeakTest

Standards shown are typical targets; check your branch's or agency's current published test.

Week-by-week training plan
WkFocusVolume
01Base: aerobic + rep volume4 × 400 m at test pace2h 25

  1. Mon

    Oct 5

    4 × 400 m at test pace

    30 min
    • 15 min easy
    • 4 × 400 m @ 6:28/mi · equal time jog recovery
    • 10 min easy

  2. Tue

    Oct 6

    Push-up ladder to 35

    30 min
    • Goal this week: 35 push-ups in 1 min
    ExerciseSets×RepsLoad
    Push-ups5 × 18—
    Bench press or weighted push-up4 × 6RPE 8
    Dips3 × 8–12—
    Sit-ups (timed 1 min)3 × 1 min—

  3. Wed

    Oct 7

    Pull-up + posterior chain (6 target)

    35 min
    • Goal this week: 6 strict pull-ups
    ExerciseSets×RepsLoad
    Pull-ups5 × 3—
    Trap-bar deadlift4 × 5RPE 8
    Walking lunge3 × 12 each—
    Farmers carry4 × 40 m2 × 55 lb

  4. Thu

    Oct 8

    Threshold run

    30 min
    • 15 min @ 7:53/mi

  5. Fri

    Oct 9

    Sprint + agility

    20 min
    • 300 m sprint under 60 s · 4 rounds, full recovery

Weeks 2–12 locked

Unlock the full plan.

  • Every session, every week
  • Paces and loads from your numbers
  • PDF, calendar and Garmin export
  • Re-plans when you miss a key session
Billing period

Annual works out at $6.58 a month

Secure checkout with Stripe · Cancel any time

02Base: aerobic + rep volume5 × 400 m at test pace2h 35
03Base: aerobic + rep volume5 × 400 m at test pace2h 40
04DeloadEasy run + strides2h 10
05Build: test-pace running + ruck load6 × 400 m at test pace2h 50
06Build: test-pace running + ruck load6 × 400 m at test pace3h 05
07Build: test-pace running + ruck load7 × 400 m at test pace3h 15
08DeloadEasy run + strides2h 15
09Peak: test-specific7 × 400 m at test pace3h 25
10Peak: test-specific8 × 400 m at test pace3h 30
11Peak: test-specific8 × 400 m at test pace3h 50
12Test week8 × 400 m at test pace1h 55

Your paces

1.5-mile run target
10:006:40/mi average
Current predicted
10:38
Threshold
7:53/mi
Easy
10:25/mi

The numbers

About this plan

This police academy workout plan is 12 weeks of 5 sessions for a police academy physical test, rising to 3.8 hours in week 11. It starts from a 10:38 1.5-mile run, 35 push-ups and 6 pull-ups, and moves each toward the police academy physical test target every week.

Week 12 targets for the police academy physical test: 45 push-ups in 1 min, 9 pull-ups, sit-ups 38 in 1 min, and 10:00 for the 1.5-mile run. Sprints and 1.5-mile run intervals cover the police academy physical test's timed events.

34 hours in all, with police academy physical test deloads in week 4 (2.2 h) and week 8 (2.3 h) and a mock test in week 12.

Week 1 of 12 is 2.4 hours in 5 sessions; the biggest is Wednesday's 35 min, and the key work is 4 × 400 m at test pace, push-up ladder to 35 and pull-up + posterior chain (6 target).

The phases run base weeks 1–3 (2.4–2.7 h), build weeks 5–7 (2.8–3.3 h), peak weeks 9–11 (3.4–3.8 h) and test week 12 (1.9 h).

Questions

FAQ

What standards does the police academy workout plan train for?

45 push-ups in 1 min, 9 pull-ups, sit-ups 38 in 1 min and a 10:00 1.5-mile run. Check your agency's current police academy physical test.

How fast will my 1.5-mile run improve on the police academy workout plan?

The plan targets 10:00 from a predicted 10:38 over 12 weeks of 1.5-mile run work.

Is there rucking in the police academy workout plan?

No — the police academy physical test has no ruck, so 5 weekly sessions go to running, push/pull and sprints.

Can I start the police academy workout plan with zero pull-ups?

Yes. Enter 0 and the police academy physical test plan uses bands and negatives toward 9 reps by week 12.

Keep exploring

Related plans

All tactical plans