Key Workouts To Improve Your Fastest Mile and Overall Fitness

Did you know that building fitness can help you become a better Corrections Officer?

The best part about becoming a serious cadet is testing your limits. Luckily, you have time to improve your fitness and train your body to accomplish amazing things. As a member of the Bernalillo County Metropolitan Detention Center team, you will need to be ready for demanding situations, and a healthy body ensures that you will be ready to make the best of your training. Let’s share a few tips to help build your endurance, which will help you make sharp decisions and react quickly to keep everyone safe.

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What do you need to do?

All potential recruits must meet the physical fitness standards set by BCMDC academy. Rigorous and disciplined, the academy demands excellence in all areas of physical fitness. In order to graduate from the program, you must be able to complete a mile run faster than 8 minutes.
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How can you run a mile that fast?

The safest way to run your fastest mile is to pace yourself, which means you need to run the same pace throughout the entire distance. To make it easier, you should break up the distance into 4 equal segments. That means you can’t sprint the beginning, because you want to give yourself a great chance of running faster on the next three parts. Now that you have basic strategy covered, here is a training outline to have you in shape for your fitness test at the end of the academy.

How should you train?*

When it comes to improving your running endurance, consistency is key. The following exercises are designed to increase your cardiovascular performance and prepare you for the discipline required to be a reliable Corrections Officer.

The following training schedule is recommended:

  • Beginner Level – 3 workouts per week
  • Intermediate Level – 4-5 workouts per week
  • Advanced Level – 5-6 workouts per week

Running: 30-45 minutes, run at a comfortable pace that can get quicker during the second half of your run.

Jump Rope: 30 minutes, (alternate 4 minutes hard, 2 minutes rest).

Standing Box Jump: Two-legged standing jump onto a large wooden box. Box should be 2-3 feet high. Goal of ten jumps in ten minutes.

Hill Sprints: find moderately steep incline that is 50 meters long. Sprint from bottom of hill to top, walk back down to beginning. Goal is 20-30 total sprints.

* Make sure to consult a physician before embarking on any diet or fitness routine!

Tips for Success

Workout 4-6 times per week, with each workout lasting 30-50 minutes based on fitness level.

  • A weekly day of rest with total rest from physical activity
  • Purchase new workout shoes to protect your body from injuries
  • Cross training is helpful so muscles don’t become overworked
  • Drink water to hydrate your muscles
  • Stretching for 3 minutes before & after each workout (calf, hamstring, quad)

Practice Makes Perfect

Allowing your body to slowly adjust to hard training is the safest way to make sure you stay healthy. Always remember that the key ability is availability, and your team will count on you to be ready to keep everyone safe. Establishing a consistent workout routine will provide you with the fundamental building blocks for improved fitness and increased muscle strength.