Prepare Physically

Fitness Program - Six Weeks and Counting


A strenuous physical exercise program is very much a part of life at the KHP Training Academy.  To help you get ready, we have taken the liberty of setting a few fitness expectations.  While this may not seem like much to someone who has made fitness a lifestyle, to the inactive person it may seem a bit overwhelming.

If you are not already participating in a regular exercise program, seek clearance from qualified medical personnel before starting any exercise program.


Fitness Levels Desired Upon Reporting to the Kansas Highway Patrol Training Academy


  • To be able to run 3 miles in 30 minutes or less.
  • To be able to perform 30 correctly done push-ups consecutively in 2 minutes.
  • To be able to perform 50 sit-ups in 2 minutes.

Schedule of Activity for the Next 6 Weeks

Weeks One and Two -
This schedule should be done at least 3 times a week for the first 2 weeks.
  • Warm up by jumping rope or completing jumping jacks for 3 minutes.
  • Spend 5 to 10 minutes stretching major muscle groups.
  • Run 1.5 miles in 15 to 20 minutes.  During your run, start out slowly and gradually increase your pace through the middle of the run.  Finish by slowing to a walk.
  • Do 5 sets of push-ups, 10 at a time, alternating with 10 sit-ups.
  • Spend 5 to 10 minutes stretching major muscle groups to cool down.
Weeks Three and Four - 
This schedule should be done at least 3 to 4 times a week.
  • Warm up by jumping rope or completing jumping jacks for 3 minutes.
  • Spend 5 to 10 minutes stretching major muscle groups.
  • Run 2 miles in 20 to 25 minutes.  Again, start out slowly and gradually increase your pace through the middle of the run. Finish by slowing to a walk.
  • Do 7 to 8 sets of push-ups, 10 at a time, alternating with 10 sit-ups.
  • Spend 5 to 10 minutes stretching major muscle groups to cool down.
Weeks Five and Six -
The time has come to start pushing yourself harder.
  • Warm up by jumping rope or completing jumping jacks for 3 minutes.
  • Spend 5 to 10 minutes stretching major muscle groups.
  • Run 3 miles in 30 minutes or less.
  • Do 8 to 10 sets of push-ups, 10 at a time, alternating with 15 sit-ups.
  • Spend 5 to 10 minutes stretching major muscle groups to cool down.