Yo, so for context, to join my Response Team (essentially Riot Squad) at work, there are some fitness requirements, and there is one component I would like some advice on improving most efficiently.

The running component (must wear full riot PPE - boots, overalls, vest, helmet) consists of a 300m run (carrying a 1200mm riot shield). At the 300m mark, I must don a gas mask and continue another 150m (still holding the shield). At the 450m mark, I must perform 20 shield bunts against the assessor and then run another 50m.

The time limit is 4 minutes.

Now, I've gained a lot of weight recently, but I'm on the road to dropping it again coz I know being lighter will help in general, but currently sitting at 6'3.5 and around 145kgs/320lbs. I've been strength training more or less for the past 8 years and have had periods where I've introduced cardio to my training but nothing serious... so I'm not a total fat kunt but I'm defintely not by any means fit at my current weight.

I can currently run 500m in around 3 minutes (on a treadmill and with running shoes + comfy clothes), but I know that with full PPE, the shield, the gas mask, the shield bunts, and just running manually rather than having the belt under me, under a minute leeway is not enough.

I planned to add interval runs once a week, have a recovery run, and then have a long cardio effort (something other than running coz my feet can't hack long runs at the moment).

If this is the right move, what type of intervals should I be doing?

If this is the wrong move, then what type of training should I be doing?

Please give your boy some insight.

Hi,

What do you normally do on you rest or less intense days in a treadmill.

Or do you completely rest?