12:30 will take some training; not something most can just go out and run. That's a solid pace for a 5K. But seriously, look to get your 300M run time around 55 seconds, depending on your age/weight/fitness level. Better than 50 seconds is ideal. That's in addition to stamina/endurance runs ranging from 3-8 miles. Do not underestimate the importance of fitness.
A good 2 mile time is fine but work in short sprints. Build up to full intensity 40's. Here's the deal. I can't speak to chasing thugs. But from the days I ran track in HS and a little in college fast forward just a few years to my mid-20's and I discovered barking hamstrings because I just did distance running for my 2 mile tests. A full on sprint can take those out fast if you have not conditioned them for that explosive effort.
“Remember, being healthy is basically just dying as slowly as possible,” Ricky Gervais
I am with southnarc, a 8:00 mile pace is on the slower side. While I realize its not practical for everyone to get out and pt five times a week but there are ways to fit a good work out routine in. Also consider the fact that you wont be working in your gym shorts and favorite running shoes, so try to keep that in mind while picking the way you pt. I am also beginning to consider a LEO type job and have started to work in plate carrier runs in conjunction to my lifting. While I would not be wearing a PC in that capacity as a LEO, it does give me a understanding of the weight i could have on me and being uncomfortable (which helps mentally).
Last edited by JV_; 08-19-2014 at 07:23 PM.
Foot pursuits are one of the riskiest things a copper can do. Being fast is good, being smart is better.