POST Physical Fitness Test Prep
12-week training plan targeting the Cooper Standards physical fitness test. Goal: exceed the 50th percentile on all events, target 75th by test day.
What the Physical Test Looks Like
Push-Ups (1 minute)
Standard push-up form — chest to floor, full arm extension. Graded against Cooper Standards for your age and gender. Some agencies use 2 minutes (CBP).
Sit-Ups (1 minute)
Fingers interlaced behind head, elbows touch knees each rep. Most agencies require a partner to hold feet. Graded by age and gender.
1.5-Mile Run
Timed on a flat track. The most common failure point. Run for time, no stopping. Most agencies require under 14–16 minutes depending on age/gender.
300-Meter Sprint
Maximum effort flat sprint. Tests anaerobic capacity — sprint power for foot pursuits. Required by LAPD, many state agencies, and federal agencies. Typically under 71 seconds (male).
Passing Standards (Cooper Institute)
40th percentile = minimum passing at most agencies. 50th percentile = stronger target. Train to 60th+ for the academy.
Push-Ups (60 sec)
Male
Female
Sit-Ups (60 sec)
Male
Female
1.5-Mile Run
Male
Female
300m Sprint
Male
Female
Key Training Tips
The 1.5-Mile Run Makes or Breaks Most Candidates
More candidates fail the run than any other event. Don't just jog — use 400m intervals at race pace to build actual speed. Run the 1.5 miles for time weekly from Week 4 onward.
Train Push-Ups and Sit-Ups Back-to-Back
On test day they are sequential events. Your push-ups will affect your sit-ups. Train them back-to-back in every session to build specific endurance for the test order.
The 300m Sprint Is an Anaerobic Event
It requires a different fitness system than the 1.5-mile run. Train both separately AND together. A 300m sprint after your run simulates test-day fatigue.
Know Your Age Bracket's Exact Standard
Cooper Standards adjust by 10-year increments. Know exactly what number you need in each event for your age group. Don't train to a standard that's not yours.
What Gets People Cut
Common LE fitness test failures — avoid these:
- ✗Failing the 1.5-mile run — the most common single event failure
- ✗Overconfidence on push-ups then underperforming under time pressure
- ✗Not practicing the 300m sprint specifically — treating it like a shorter run
- ✗Not warming up properly before the sprint (injury risk and poor performance)
- ✗Arriving at minimum fitness and failing when nerves add 30–60 seconds to your run
- ✗Footwear — wearing casual shoes, not proper running shoes, on test day
12-Week Training Plan
Weeks 1–4 FreeWeek 1Establish aerobic base and bodyweight movement patternsPhase 1: Base Building
- → Warm-up jog — 5 minutes
- → Push-ups — 3×10–15
- → Sit-ups — 3×15–20
- → Bodyweight squats — 3×20
- + 2 more exercises
Week 1 — establish baseline. Do not push to failure. Learn proper form on push-ups and sit-ups now.
- → Warm-up jog — 5 minutes
- → 400m repeats — 400m each
- → Easy jog cool-down — 0.5 miles
- → Standing hip flexor stretch — 2 minutes each side
Intervals build speed. The 300m sprint and 1.5mi run both benefit. 4 × 400m is your starting volume.
Rest is when you get stronger. Sleep 7–9 hours. Hydrate.
- → Warm-up — jumping jacks + arm circles — 3 minutes
- → Push-ups — 4×10–12
- → Sit-ups — 4×15–20
- → Plank — 30 seconds
- + 1 more exercises
- → Brisk walk or light jog — 2 miles
- → Full body stretch — 10 minutes
- → Easy continuous run — 3 miles
This is your weekly long run. Keep it easy — if you finish and feel like you could keep going, the pace was right.
Week 2Add volume — slightly more reps, slightly longer runsPhase 1: Base Building
- → Warm-up jog — 5 minutes
- → Push-ups — 3×12–18
- → Sit-ups — 3×18–25
- → Lunges — 3×12 each leg
- + 1 more exercises
- → Warm-up jog — 5 minutes
- → 400m repeats — 400m each
- → Cool-down jog — 0.5 miles
- → Push-up ladder
- → Sit-up ladder
- → Pull-ups or inverted rows — 3×as many as possible
- → Run — 2 miles
- → Easy walk or bike ride — 30 minutes
- → Stretch — 10 minutes
- → Easy continuous run — 3.5 miles
Week 3Introduce 300m sprint training and push max repsPhase 1: Base Building
- → Push-ups — 4×15–20
- → Sit-ups — 4×20–25
- → Diamond push-ups — 2×10
- → Tempo run — 2 miles
- → Warm-up jog — 0.5 miles
- → Dynamic stretching — 5 minutes
- → 300m sprint — 300m each
- → Easy jog cool-down — 0.5 miles
First 300m sprint session. Time yourself — this is your baseline. Most LE tests require under 71 sec (male) / 88 sec (female).
- → Max push-ups test (record result) — 1×to failure
- → Push-ups — 3×12–15 (with 60 sec rest)
- → Max sit-ups test (record result) — 1×to failure in 60 sec
- → Sit-ups — 3×20
- + 1 more exercises
- → Easy walk — 30 minutes
- → Foam roll (if available) — 10 minutes
- → Continuous easy run — 4 miles
Week 4Benchmark week — test yourself on all eventsPhase 1: Base Building
- → 1-minute max push-ups — 1×record result
- → Rest — 5 minutes
- → 1-minute max sit-ups — 1×record result
- → Rest — 10 minutes
- + 3 more exercises
Week 4 benchmark. Compare to Cooper Standards 40th percentile. Identify your weakest event — that becomes your focus in Phase 2.
- → Push-ups — 4×15–20
- → Sit-ups — 4×25
- → Run — 2 miles
- → 400m repeats — 400m
- → Easy walk or light jog — 30 minutes
- → Easy run — 4.5 miles
Weeks 5–12: Strength, Peak & Taper Phases
Full 12-week plan with 300m sprint workouts, FBI PFT simulation, and taper protocol.
Join Waitlist for Full PlanEquipment Needed
Minimal gear required — this plan is designed to be done anywhere with a track and running shoes.