Police Academy Workout Plan

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

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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.

Focus

Volume

Base: aerobic + rep volume4 × 400 m at test pace

2h 25

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
Tue
Oct 6
Push-up ladder to 35
30 min
- Goal this week: 35 push-ups in 1 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 18 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Sit-ups (timed 1 min) 3 × 1 min — 60 s
Wed
Oct 7
Pull-up + posterior chain (6 target)
35 min
- Goal this week: 6 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 3 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Thu
Oct 8
Threshold run
30 min
- 15 min @ 7:53/mi
Fri
Oct 9
Sprint + agility
20 min
- 300 m sprint under 60 s · 4 rounds, full recovery

Base: aerobic + rep volume5 × 400 m at test pace

2h 35

5 sessions

Mon
Oct 12
5 × 400 m at test pace
30 min
- 15 min easy
- 5 × 400 m @ 6:28/mi · equal time jog recovery
- 10 min easy
Tue
Oct 13
Push-up ladder to 36
35 min
- Goal this week: 36 push-ups in 1 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 18 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Sit-ups (timed 1 min) 3 × 1 min — 60 s
Wed
Oct 14
Pull-up + posterior chain (6 target)
35 min
- Goal this week: 6 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 3 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Thu
Oct 15
Threshold run
30 min
- 17 min @ 7:53/mi
Fri
Oct 16
Sprint + agility
25 min
- 300 m sprint under 60 s · 5 rounds, full recovery

Base: aerobic + rep volume5 × 400 m at test pace

2h 40

5 sessions

Mon
Oct 19
5 × 400 m at test pace
30 min
- 15 min easy
- 5 × 400 m @ 6:28/mi · equal time jog recovery
- 10 min easy
Tue
Oct 20
Push-up ladder to 38
35 min
- Goal this week: 38 push-ups in 1 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 19 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Sit-ups (timed 1 min) 3 × 1 min — 60 s
Wed
Oct 21
Pull-up + posterior chain (7 target)
40 min
- Goal this week: 7 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Thu
Oct 22
Threshold run
30 min
- 19 min @ 7:53/mi
Fri
Oct 23
Sprint + agility
25 min
- 300 m sprint under 60 s · 5 rounds, full recovery

DeloadEasy run + strides

2h 10

5 sessions

Mon
Oct 26
Easy run + strides
25 min
- 30 min easy + 6 strides · 10:25/mi
Tue
Oct 27
Push-up ladder to 38
30 min
- Goal this week: 38 push-ups in 1 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 19 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Sit-ups (timed 1 min) 3 × 1 min — 60 s
Wed
Oct 28
Pull-up + posterior chain (7 target)
30 min
- Goal this week: 7 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Thu
Oct 29
Threshold run
25 min
- 19 min @ 7:53/mi
Fri
Oct 30
Sprint + agility
20 min
- 300 m sprint under 60 s · 5 rounds, full recovery

Build: test-pace running + ruck load6 × 400 m at test pace

2h 50

5 sessions

Mon
Nov 2
6 × 400 m at test pace
35 min
- 15 min easy
- 6 × 400 m @ 6:28/mi · equal time jog recovery
- 10 min easy
Tue
Nov 3
Push-up ladder to 39
35 min
- Goal this week: 39 push-ups in 1 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 20 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Sit-ups (timed 1 min) 3 × 1 min — 60 s
Wed
Nov 4
Pull-up + posterior chain (7 target)
40 min
- Goal this week: 7 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Thu
Nov 5
Threshold run
35 min
- 21 min @ 7:53/mi
Fri
Nov 6
Sprint + agility
25 min
- 300 m sprint under 60 s · 6 rounds, full recovery

Build: test-pace running + ruck load6 × 400 m at test pace

3h 05

5 sessions

Mon
Nov 9
6 × 400 m at test pace
35 min
- 15 min easy
- 6 × 400 m @ 6:28/mi · equal time jog recovery
- 10 min easy
Tue
Nov 10
Push-up ladder to 40
40 min
- Goal this week: 40 push-ups in 1 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 20 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Sit-ups (timed 1 min) 3 × 1 min — 60 s
Wed
Nov 11
Pull-up + posterior chain (8 target)
45 min
- Goal this week: 8 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Thu
Nov 12
Threshold run
35 min
- 23 min @ 7:53/mi
Fri
Nov 13
Sprint + agility
30 min
- 300 m sprint under 60 s · 6 rounds, full recovery

Build: test-pace running + ruck load7 × 400 m at test pace

3h 15

5 sessions

Mon
Nov 16
7 × 400 m at test pace
40 min
- 15 min easy
- 7 × 400 m @ 6:28/mi · equal time jog recovery
- 10 min easy
Tue
Nov 17
Push-up ladder to 41
40 min
- Goal this week: 41 push-ups in 1 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 21 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Sit-ups (timed 1 min) 3 × 1 min — 60 s
Wed
Nov 18
Pull-up + posterior chain (8 target)
45 min
- Goal this week: 8 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Thu
Nov 19
Threshold run
40 min
- 24 min @ 7:53/mi
Fri
Nov 20
Sprint + agility
30 min
- 300 m sprint under 60 s · 7 rounds, full recovery

DeloadEasy run + strides

2h 15

5 sessions

Mon
Nov 23
Easy run + strides
25 min
- 30 min easy + 6 strides · 10:25/mi
Tue
Nov 24
Push-up ladder to 41
30 min
- Goal this week: 41 push-ups in 1 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 21 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Sit-ups (timed 1 min) 3 × 1 min — 60 s
Wed
Nov 25
Pull-up + posterior chain (8 target)
35 min
- Goal this week: 8 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Thu
Nov 26
Threshold run
25 min
- 24 min @ 7:53/mi
Fri
Nov 27
Sprint + agility
20 min
- 300 m sprint under 60 s · 7 rounds, full recovery

Peak: test-specific7 × 400 m at test pace

3h 25

5 sessions

Mon
Nov 30
7 × 400 m at test pace
40 min
- 15 min easy
- 7 × 400 m @ 6:28/mi · equal time jog recovery
- 10 min easy
Tue
Dec 1
Push-up ladder to 43
45 min
- Goal this week: 43 push-ups in 1 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 22 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Sit-ups (timed 1 min) 3 × 1 min — 60 s
Wed
Dec 2
Pull-up + posterior chain (8 target)
50 min
- Goal this week: 8 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Thu
Dec 3
Threshold run
40 min
- 26 min @ 7:53/mi
Fri
Dec 4
Sprint + agility
30 min
- 300 m sprint under 60 s · 7 rounds, full recovery

Peak: test-specific8 × 400 m at test pace

3h 30

5 sessions

Mon
Dec 7
8 × 400 m at test pace
40 min
- 15 min easy
- 8 × 400 m @ 6:28/mi · equal time jog recovery
- 10 min easy
Tue
Dec 8
Push-up ladder to 44
45 min
- Goal this week: 44 push-ups in 1 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 22 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Sit-ups (timed 1 min) 3 × 1 min — 60 s
Wed
Dec 9
Pull-up + posterior chain (9 target)
50 min
- Goal this week: 9 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 5 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Thu
Dec 10
Threshold run
40 min
- 28 min @ 7:53/mi
Fri
Dec 11
Sprint + agility
35 min
- 300 m sprint under 60 s · 8 rounds, full recovery

Peak: test-specific8 × 400 m at test pace

3h 50

5 sessions

Mon
Dec 14
8 × 400 m at test pace
45 min
- 15 min easy
- 8 × 400 m @ 6:28/mi · equal time jog recovery
- 10 min easy
Tue
Dec 15
Push-up ladder to 45
50 min
- Goal this week: 45 push-ups in 1 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 23 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Sit-ups (timed 1 min) 3 × 1 min — 60 s
Wed
Dec 16
Pull-up + posterior chain (9 target)
55 min
- Goal this week: 9 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 5 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Thu
Dec 17
Threshold run
45 min
- 30 min @ 7:53/mi
Fri
Dec 18
Sprint + agility
35 min
- 300 m sprint under 60 s · 8 rounds, full recovery

Test week8 × 400 m at test pace

1h 55

5 sessions

Mon
Dec 21
8 × 400 m at test pace
25 min
- 15 min easy
- 8 × 400 m @ 6:28/mi · equal time jog recovery
- 10 min easy
Tue
Dec 22
Push-up ladder to 45
30 min
- Goal this week: 45 push-ups in 1 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 23 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Sit-ups (timed 1 min) 3 × 1 min — 60 s
Wed
Dec 23
Pull-up + posterior chain (9 target)
35 min
- Goal this week: 9 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 5 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Thu
Dec 24
Threshold run
25 min
- 30 min @ 7:53/mi
Fri
Dec 25
Mock test: police academy physical test
- Push-ups in 1 min · target 45
- Pull-ups, strict · target 9
- sit-ups 38 in 1 min
- 300 m sprint under 60 s
- 1.5-mile run · target 10:00

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

All tactical plans

About this plan

FAQ

What standards does the police academy workout plan train for?

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

Is there rucking in the police academy workout plan?

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

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