| Section
3: Continued ...Fitness Program
E.
Aerobic Training Program
The
aerobic training program is designed to develop cardiovascular
endurance as well as muscular endurance in the legs. These
are needed for the Physical Ability Test. The running and
the stair climbing programs should be done 3 times per week,
or as indicated.
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Running
Program
Significant improvements in aerobic conditioning should be
evident after 10-12 weeks of training. The following program
is designed with a progression that extends up to 16 weeks.
If you continue to train for longer periods, you should continue
to progressively increase the distance while maintaining the
intensity at 7-8 minutes per mile. Start the program by walking,
then walk and run, or run, as necessary to meet the changing
time goals.
| Week |
Distance
(miles) |
Time
Goal (minutes:seconds) |
Times
per Week |
| 1 |
2.0 |
32:30 |
3 |
| 2 |
2.0 |
30:30 |
3 |
| 3 |
2.0 |
27:00 |
3 |
| 4 |
2.0 |
26:00 |
3 |
| 5 |
2.0 |
25:00 |
3 |
| 6 |
2.0 |
24:30 |
3 |
| 7 |
2.0 |
24:00 |
3 |
| 8 |
2.0 |
22:00 |
3 |
| 9 |
2.0 |
21:00 |
3 |
| 10 |
2.0 |
19:00 |
3 |
| 11 |
2.0 |
18:00 |
4 |
| 12 |
2.0 |
17:00 |
4 |
| 13 |
2.5 |
22:00 |
3 |
| 14 |
2.5 |
21:30 |
4 |
| 15 |
3.0 |
27:00 |
3 |
| 16 |
3.0 |
26:30 |
4 |
Stair
Climb
Keeping a moderate but steady pace, climb up stairs to the
second floor from where you start (for example, from the first
to the third floor) and then descend the stairs to the level
from which you started. As you begin your training do not
try to run at full speed; gradually increase your speed climbing
up the stairs. You should climb quickly but safely, remaining
in control at all times. Do not skip steps, either on your
trips up or down. On your trips down the stairs, you should
walk briskly back down the stairs to the level from which
you started. There is no need to descend the stairs at a pace
faster than a brisk walk. Repeat as many times as you can
without resting, and count each round trip you can complete
while keeping the same steady pace. For the first week of
exercises, complete as many round trips as were done on the
first day and record the amount of time you kept moving on
the stairs. Increase the number of round trips by 1 per week,
up to a maximum duration of 10 minutes of climbing up and
down the stairs. Thereafter, try to increase the number of
round trips you make during the 10 minutes
TIME
TO COOL DOWN!! |
